Training Log Archive: GreenBonesIn the 7 days ending Oct 17, 2009:
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Saturday Oct 17, 2009 #
Kayaking warm up/down 4:00:00 [2] 10.0 km (24:00 / km)
Easy kayak to Red Rock light house and back (break in middle).
Not super easy due to taking the Romany(slow boat) as opposed to the RockPool. Not overly motivated to go fast due to being with a large group of other kayakers and also having ultra flat water.
Not super easy due to taking the Romany(slow boat) as opposed to the RockPool. Not overly motivated to go fast due to being with a large group of other kayakers and also having ultra flat water.
Thursday Oct 15, 2009 #
Running hills 30:00 [4] 4.4 km (6:49 / km)
slept:6.0 weight:183lbs shoes: Asics
nearly 5 k distance run, no pushing the pace, just distance. Flat warm up section, then gradual incline, then 25 degree incline, then 30 degree decline back to flat.
excess caloric intake today due to Diwali party at work today...
excess caloric intake today due to Diwali party at work today...
Wednesday Oct 14, 2009 #
weight lifting (weights) 25:00 [5]
arms and shoulders day. Hopefully will improve kayaking time.
2 sets outside curls- 35 pounds per arm. 13 reps each
2 sets tricep pulldowns with rope- 120 lbs 15 reps then 8 reps
2 sets seated row- 150 lbs 13 reps the 8 reps
2 sets shoulder raises- 25 lbs - 13 reps each
2 sets "skull crushers" 25 lbs - 10 reps each
2 sets "arnuld curls" (curl followed by overhead tricep extention) - 20 lbs - 13 reps
next time should increase weight and decrease reps
2 sets outside curls- 35 pounds per arm. 13 reps each
2 sets tricep pulldowns with rope- 120 lbs 15 reps then 8 reps
2 sets seated row- 150 lbs 13 reps the 8 reps
2 sets shoulder raises- 25 lbs - 13 reps each
2 sets "skull crushers" 25 lbs - 10 reps each
2 sets "arnuld curls" (curl followed by overhead tricep extention) - 20 lbs - 13 reps
next time should increase weight and decrease reps
Tuesday Oct 13, 2009 #
Running intervals 29:29 [4] * 5.5 km (5:22 / km)
ahr:177 max:198 rhr:60 slept:5.0 weight:185lbs
5.5 km run with James K.