Training Log Archive: TrailratIn the 1 days ending Oct 7, 2016:
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Friday Oct 7, 2016 #
5 AM
Weights (Sealfit) 53:00 [3] 0.25 mi (3:32:11 / mi)
5 minute jump rope and mobility work
Sealfit Day 13
Baseline:
Run 500
3 rounds:
-5x lunges (each leg)
-10x pushups
-15x Ab mat situps
W/C: AMRAP in 20 mins
- 25 meter walking lunges
-10x burpees
-walk back to start
(completed 12 rounds)
Added:
3 rounds
-20sec calf raise
-10sec hold up
-20sec calf raise
-10sec hold up
-30sec recovery
3 x 1minute planks with 30sec recoveries
Sealfit Day 13
Baseline:
Run 500
3 rounds:
-5x lunges (each leg)
-10x pushups
-15x Ab mat situps
W/C: AMRAP in 20 mins
- 25 meter walking lunges
-10x burpees
-walk back to start
(completed 12 rounds)
Added:
3 rounds
-20sec calf raise
-10sec hold up
-20sec calf raise
-10sec hold up
-30sec recovery
3 x 1minute planks with 30sec recoveries
Running (Road) 9:29 1.01 mi (9:24 / mi) +27ft 9:10 / mi
ahr:165 max:180 shoes: N2 V2 Road Black #2
Cooldown dog jog after Sealfit workout.
10 AM
Running (Trail) 36:42 4.73 mi (7:46 / mi) +176ft 7:30 / mi
ahr:144 max:161 shoes: N2 V2 Road Black #2
Easy lunch recovery jog. Legs are pretty shot but it seems like my legs are always shot.
1 PM
Biking (Cyclocross) 1:19:33 [2] 15.27 mi (11.5 mph) +249ft
ahr:111 max:139
Warmup for Cross of the North CX. 4 laps on the course easy then some road miles.
Biking-Trainer (Trainer) 40:03 10.0 mi (15.0 mph)
ahr:98 max:113
Spin on the trainer between the warmup and when the race started since the course was closed. Just jamming out and spinning.
Biking (Cyclocross) 44:33 8.67 mi (11.7 mph) +29ft
ahr:136 max:155
Cross of the North CX- Day 1
Started towards the back, I think that the dudes that take Friday off work to come do this are little more of the serious dudes. I also thing the 40+4 guys are way faster than just the Cat 4 guys. Anyways crazy course with HUGE long steep run ups shouldering the bike.
Started towards the back, I think that the dudes that take Friday off work to come do this are little more of the serious dudes. I also thing the 40+4 guys are way faster than just the Cat 4 guys. Anyways crazy course with HUGE long steep run ups shouldering the bike.