Training Log Archive: TrailratIn the 1 days ending Jul 24, 2017:
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| Mo |
Monday Jul 24, 2017 #
5 AM
Note
weight:170.4lbs
Weight check in. Down 3lbs this week by cleaning up the diet a little
6 AM
Running (Mix) 43:42 5.0 mi (8:44 / mi) +370ft 8:10 / mi
ahr:143 max:166 shoes: N2 V2 Road Gray/Orange
Easy morning jog before work to loosen up the kinks from yesterday. Rough this morning.
10 AM
Running (Road) 37:03 4.41 mi (8:24 / mi) +99ft 8:14 / mi
ahr:131 max:149 shoes: N2 Black/Green
Mellow lunch mileage just to pad the numbers a little. Still over heated... tired of it.
5 PM
Weights (Westside) 1:25:00 [3] 0.75 mi (1:53:20 / mi)
Week 4/ Day 1
Airdyne and mobility warmup- extra long due to being sore.
Deadlift, 1RM
* no more than 3 attempts above 90%
(255,275,285,295)
a. Weighted DB Step up, 20” (AHAP)
5x10 (W1=50lbs, then 45lbs)
b. Air Squats, 100 reps in as few sets as possible (use a med ball to make sure you’re low enough)
c. Sled Pull, 1000m (add weight each week)(W1=70lbs)
d. Foam Roll Legs (minimum 15 minutes)
---Really smashed after this one.
Airdyne and mobility warmup- extra long due to being sore.
Deadlift, 1RM
* no more than 3 attempts above 90%
(255,275,285,295)
a. Weighted DB Step up, 20” (AHAP)
5x10 (W1=50lbs, then 45lbs)
b. Air Squats, 100 reps in as few sets as possible (use a med ball to make sure you’re low enough)
c. Sled Pull, 1000m (add weight each week)(W1=70lbs)
d. Foam Roll Legs (minimum 15 minutes)
---Really smashed after this one.