Training Log Archive: TrailratIn the 1 days ending Jul 19, 2017:
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Wednesday Jul 19, 2017 #
5 AM
Note
weight:173lbs
Weight check in, not good
Running (Trail) 49:29 6.41 mi (7:43 / mi) +139ft 7:34 / mi
ahr:159 max:178 shoes: N2 V2 Road Gray/Orange
Jog before work to get some miles in that are not in the mid-day heat. Ran out of time to do more.
10 AM
Weights (Westside) 1:00:00 [3] 0.5 mi (1:59:57 / mi)
shoes: N2 V2 Road Gray/Orange
Week3/Day 2
800 run warmup and mobility work
Push Press, 1RM
* no more than 3 attempts above 90%
(125,135,145-failed)
a. DB Shoulder Press, 3x10 (you choose the weight) (W1,W2,W3=35lbs)
b. Supine Ring Rows, 3x10 + 1 max set
(W1=4)(W2,W3=8)
c. Plank Hold, 3x 60 seconds
d. Banded Tricep Pull Downs,100 reps (as few sets as possible; move fast) (Black Band)
- Crossover work
-Rolled out the legs
800 run warmup and mobility work
Push Press, 1RM
* no more than 3 attempts above 90%
(125,135,145-failed)
a. DB Shoulder Press, 3x10 (you choose the weight) (W1,W2,W3=35lbs)
b. Supine Ring Rows, 3x10 + 1 max set
(W1=4)(W2,W3=8)
c. Plank Hold, 3x 60 seconds
d. Banded Tricep Pull Downs,100 reps (as few sets as possible; move fast) (Black Band)
- Crossover work
-Rolled out the legs
Running (Mix) 25:06 3.1 mi (8:06 / mi) +89ft 7:53 / mi
ahr:141 max:162 shoes: N2 V2 Road Gray/Orange
Few more miles just to pad the total a little bit more. Pretty stiff in the ankle on this one.
6 PM
Mobility/Massage/Recovery 45:00 [2]
Spent a crap ton of time rolling, voodoo flossing, and using the supernova ball on my calves and ankles. Hoping this really makes a difference. Will try to do this at least every other day. Getting old sucks.