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Training Log Archive: bjruddy

In the 31 days ending Jan 31, 2009:

activity # timemileskm+m
  Running12 12:12:00 111.78 179.89
  Weight Lifting7 4:50
  Total12 12:16:50 111.78 179.89

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Wednesday Jan 14, 2009 #

Running 1:12:02 [3] 8.07 mi (8:56 / mi)
shoes: Asics 2140

Easy Run - still recovering, legs are a bit sore but not too bad.

Tuesday Jan 13, 2009 #

Running 1:18:08 [3] 8.97 mi (8:43 / mi)
shoes: Asics 2140

Easy Run - recovering from long run

Weight Lifting 45 [3]

Focused quite heavily on back.

Seated Row x 3
Lateral x 3
Back Extension x 3

Pull ups to exhaustion (about 15)
Incline situps (100) at high angle

Decline Press x 3
Barbell Curls x 3 70lbs
Tricep pushdown x 2
Tricep (Skullcrusher) x 2

Sunday Jan 11, 2009 #

Weight Lifting 45 [3]

Running 2:54:03 [3] 20.4 mi (8:32 / mi)
shoes: Asics 2140

Saturday Jan 10, 2009 #

Running 58:59 [3] 6.77 mi (8:43 / mi)
shoes: Asics 2140

Easy Run of 60 mins

Friday Jan 9, 2009 #

Running 1:01:03 [3] 7.01 mi (8:43 / mi)
shoes: Asics 2140

Eas yRun

Thursday Jan 8, 2009 #

Running 36 [3] 5.1 mi (7 / mi)
shoes: Asics 2140

Weight Lifting 30 [3]

Wednesday Jan 7, 2009 #

Weight Lifting 30 [3]

Typical weight lifting routine with focus on back and chest.

Running 35 [3]

Tread Mill Run. Kept a tempo at 6:45. 4 miles. Did tempo x 5 in 3:00 minute intervals.

Monday Jan 5, 2009 #

Running 1:00 [3] **** 7.12 mi (8 / mi)
shoes: Asics 2140

Easy Run of 60 Minutes. Strides done after run. Ran on trail this morning. Fairly complex run.

Weight Lifting 50 [3]

General weight lifting routine with emphasis on chest. Decline, incline, and fly's x 5. 3x on Back, 3x on legs, 3x on arms. Hard workout.

New protein - GNC Wheybolic Extreme. Has been highly rated by others.

Running 1:00 [3] 7.0 mi (9 / mi)
shoes: Asics 2140

Running 1:00 [3] 7.0 mi (9 / mi)
shoes: Asics 2140

Sunday Jan 4, 2009 #

Running 43:01 [3] 5.4 mi (7:58 / mi)
shoes: Asics 2140

No weight training today. Need a new arm routine. Need to purchase more protein powder. (Optimum Nutrition)

Saturday Jan 3, 2009 #

Weight Lifting 45 [3]

Weight lifting.
3 Arm Exercises ( Barbell Curls, Dumbell Curls, Preacher Curls)
3 Tricep Exercises (Kickbacks, Forehead Curl, Pulldown)
3 Chest Exercises (Dumbell Press, Pushups, Incline Dumbell Press)
4 Leg Exercises (Squats, Leg extension, Leg Curl, Calf Raises)
3 Back Exercises (Seated Row, Back Extension)

Running 41:32 [3] 5.44 mi (7:38 / mi)
shoes: Asics 2140

Friday Jan 2, 2009 #

Weight Lifting 45 [3]

Weight lifting.
3 Arm Exercises ( Barbell Curls, Dumbell Curls, Preacher Curls)
3 Tricep Exercises (Kickbacks, Forehead Curl, Pulldown)
3 Chest Exercises (Dumbell Press, Pushups, Incline Dumbell Press)
4 Leg Exercises (Squats, Leg extension, Leg Curl, Calf Raises)
3 Back Exercises (Seated Row, Back Extension)

Running 38:01 [3] 5.5 mi (6:55 / mi)
shoes: Asics 2140

Tempo Run.

Thursday Jan 1, 2009 #

Running long 2:41:00 [3] * 18.0 mi (8:57 / mi)
shoes: Asics 2140

Long run. Not too bad, a bit cold which was the hardest part.

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