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Training Log Archive: jrock

In the 7 days ending Mar 23, 2014:

activity # timemileskm+m
  Weights2 1:07:46
  Hot Yoga1 1:00:00
  Run2 55:43 4.9(11:22) 7.89(7:04)
  HIIT2 51:30
  Total5 3:54:59 4.9 7.89

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Saturday Mar 22, 2014 #

Weights (Chest and back) 33:00 [3]

Three sets of 10

Standing Rows
Bench press
Incline rows
Push ups with feet on ball.

HIIT (Gray WO 4) 15:00 [3]

4 sets
45 seconds. No rest between exercise
One minute rest between set

Box jump burpees
Weighted bar row
Box squats
Alternating planks

Holy cow! I had to stop a few times due to shaky legs. This was serious business. Body is still shaking

I would like to do these HIIT a few times a week to shock my metabolism.

Friday Mar 21, 2014 #

Hot Yoga 1:00:00 [3]

Good way to start the day.

Thursday Mar 20, 2014 #

Run 25:43 [3] 2.3 mi (11:11 / mi)
ahr:158 shoes: Brooks Trance Black

Quick run around the MSFT trail with Milo. He stood at the door and bugged me until I agreed to go.

He was driving me NUTS at first pulling so hard to the side and back sniffing like he had to do his business. I'd stop and wait and then he'd carry on. He did this four times until we had a stern conversation and that was that. Rest of the run was fine. I just exhausted so much of my energy in the beginning pulling him back on course.

First time running OUTSIDE in a long while.

Wednesday Mar 19, 2014 #

Run (treadmill) 30:00 [3] 2.6 mi (11:32 / mi)
ahr:143 shoes: New Balance

Super slow on the treadmill. I've been so inconsistent it might take a bit to get it back.

Weights (biceps, triceps, abs) 34:46 [3]

5 sets of 10...bicep curls on bench incline, hammer curl, arnold palmers, tricep extensions.

regular ab workout.

Tuesday Mar 18, 2014 #

HIIT 36:30 [3]

Quick 10 minute run on the treamill. Did HIIT workout Gray #2. Holy cow. Starts off with me thinking this is too easy and maybe I'm doing it incorrectly. By the 3rd set I'm not sure if I can finish.

8 rounds of...
20 second each with 10 second rest in between.
1 minute rest in between each round.
Ball Slam
Push Ups
Jumping squats
Plank Splits
Calf Jumps

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