Training Log Archive: rojewskiIn the 7 days ending Dec 8, 2013:
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Sunday Dec 8, 2013 #
fast walk 1:00:00 [3]
Super cold this morning. Hit the tm.
15 mins flat @ 4.0
10 mins 10% incline @ 4.0
5 mins flat @ 4.0
5 mins flat @ 5.5
5 mins 12% incline @ 4.0
15 mins flat @ 4.0
15 mins flat @ 4.0
10 mins 10% incline @ 4.0
5 mins flat @ 4.0
5 mins flat @ 5.5
5 mins 12% incline @ 4.0
15 mins flat @ 4.0
lifiting 15:00 [3]
My shoulders are really sore.
Single arm curls 15 w/ 5# weight each arm
20 goblet squats w 5# weight
55 sec plank
20 ab rollers
Single arm curls 15 w/ 5# weight each arm
20 goblet squats w 5# weight
55 sec plank
20 ab rollers
Saturday Dec 7, 2013 #
intervals 1:00:00 [3] 4.6 mi (13:03 / mi)
Im really getting antsy. Decided to do this today. I feel really good too!
15 min w/u
3 sets
2 mins flat @ 4.0
3 mins @ incline 3% & speed @5.3
3 sets
2 mins flat @ 4.0
3 mins @ incline 3% & speed @ 5.5
2 sets
2 mins flat @ 4.0
3 mins @incline 3% & speed @5.8
5 mins c/d
15 min w/u
3 sets
2 mins flat @ 4.0
3 mins @ incline 3% & speed @5.3
3 sets
2 mins flat @ 4.0
3 mins @ incline 3% & speed @ 5.5
2 sets
2 mins flat @ 4.0
3 mins @incline 3% & speed @5.8
5 mins c/d
lifiting 20:00 [3]
Ive really been trying to keep doing these!
2 sets of 10 butterflies
2 sets of 10 ab crunches
20 ab rollers
45 sec plank
2 sets of 10 sec leg lifts
20 5# goblet squats
2 sets of 10 butterflies
2 sets of 10 ab crunches
20 ab rollers
45 sec plank
2 sets of 10 sec leg lifts
20 5# goblet squats
Friday Dec 6, 2013 #
Michigan Mountain slog 30:00 [3]
weight:127.6lbs
I have been super busy this week! Got on and went feeling really good! Slightly changed things up today.
5 min flat @ 4.0
20 mins @ 10% @ 3.9
5 mins flat @ 4.0
After I finished walking I then did this:
Followed by:
2 sets of 10 butterflies
2 sets of 10 ab crunches
20 ab rollers
1 45 sec plank
15 5 lb goblet squats
2 10 sec leg lift (lift both legs and hold)
5 min flat @ 4.0
20 mins @ 10% @ 3.9
5 mins flat @ 4.0
After I finished walking I then did this:
Followed by:
2 sets of 10 butterflies
2 sets of 10 ab crunches
20 ab rollers
1 45 sec plank
15 5 lb goblet squats
2 10 sec leg lift (lift both legs and hold)
Thursday Dec 5, 2013 #
fast walk 30:00 [3]
weight:127.6lbs
Got on the TM this morning and I am starting to change things up slightly. I feel really good. This was super easy and I could have done it all day long.I still have some issues with my left arm and shoulder but it's really nothing and doesn't hurt at all when I'm working out.
5 mins @ 4.0
10 mins @ 5.0
10 mins @ 5.3
5 mins @ 4.0
Once I finished this workout I then did the following:
15 5# goblet squats
20 ab rollers
2 45 sec planks
5 mins @ 4.0
10 mins @ 5.0
10 mins @ 5.3
5 mins @ 4.0
Once I finished this workout I then did the following:
15 5# goblet squats
20 ab rollers
2 45 sec planks
Wednesday Dec 4, 2013 #
spin bike 30:00 [3]
weight:128.2lbs
Got on and just spun away, with one hard hill climb. Still feeling good. I cannot wait for one more week to get here!
lifiting 20:00 [3]
Upper body today. Trying to add this in.
2 sets of 10 butterfly press (the lightest weight I could use)
2 sets of 10 ab crunches
2 sets of 10 rowing
20 ab rollers
2- 10 sec leg lifts ( these are so hard!)
1-32 sec plank
20 goblet squats with a 5# weight
2 sets of 10 butterfly press (the lightest weight I could use)
2 sets of 10 ab crunches
2 sets of 10 rowing
20 ab rollers
2- 10 sec leg lifts ( these are so hard!)
1-32 sec plank
20 goblet squats with a 5# weight
Tuesday Dec 3, 2013 #
intervals 45:00 [3]
weight:128.2lbs
Freezing rain this morning. Feeling pretty good and ready to ramp things up, but waiting until after Dec 11 to go crazy.
10 mins flat walking @ 4.0
intervals:
2 mins flat @ 4.0
3 mins 3% incline @ 5.5
10 mins flat walking @ 4.0
Then
10 goblet squats w/ 5# hand weight
20 ab rollers
Plank for 30 seconds.
10 mins flat walking @ 4.0
intervals:
2 mins flat @ 4.0
3 mins 3% incline @ 5.5
10 mins flat walking @ 4.0
Then
10 goblet squats w/ 5# hand weight
20 ab rollers
Plank for 30 seconds.