Training Log Archive: nolimitIn the 7 days ending Apr 18, 2010:
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Sunday Apr 18, 2010 #
1 PM
easy run 5:00:00 [3] *** 26.25 mi (11:26 / mi) +4530ft 9:49 / mi
slept:7.0 weight:166lbs shoes: Saucony Progrid Guide TR2
2 Loops around Falcon Trail. Though I did 3:40 on Saturday, my run today wasn't difficult to complete. It was very warm and managed to do the whole thing without E-Caps. :)
Saturday Apr 17, 2010 #
7 AM
easy run long 3:40:00 [4] **** 17.0 mi (12:56 / mi) +5500ft 9:54 / mi
slept:7.0 weight:165lbs
CRUD Run starting at Manitou Springs Park
Friday Apr 16, 2010 #
12 PM
cross training 1:00:00 [4]
25 pull ups
swiss ball sit ups, 30 reps
60 push ups
side planks ( balance legs on med ball) 30" each side with slow push up in between sets
FLoor Wipers: 25 reps each side
Medicine Ball Push up: 15" up 15" down--- 3 minutes
25 box jumps in 63"
Kettle ball clean and press: 25 reps each arm
25 box jumps in 60"
16LBS beach ball toss ( partner assistance)
15 pull ups
swiss ball sit ups, 30 reps
60 push ups
side planks ( balance legs on med ball) 30" each side with slow push up in between sets
FLoor Wipers: 25 reps each side
Medicine Ball Push up: 15" up 15" down--- 3 minutes
25 box jumps in 63"
Kettle ball clean and press: 25 reps each arm
25 box jumps in 60"
16LBS beach ball toss ( partner assistance)
15 pull ups
Thursday Apr 15, 2010 #
7 AM
Hill Run 40:00 [4] 5.0 mi (8:00 / mi)
5 PM
easy run 1:15:00 [4] *** 7.1 mi (10:34 / mi)
shoes: Saucony Progrid Guide TR2
CRUD Hill Run
Made it up ranch road in 30 min ( 08:52 mile pace). Rainy weather...
Made it up ranch road in 30 min ( 08:52 mile pace). Rainy weather...
Wednesday Apr 14, 2010 #
6 PM
recovery run 1:50:00 [3] 9.0 mi (12:13 / mi)
shoes: Saucony Progrid Guide TR2
Sante Fe Trail
Tuesday Apr 13, 2010 #
12 PM
cross training (300 challenge circuit +) 1:00:00 [5]
WU: 10 min on Rowing Machine
Workout:
25 reps pull ups
50 reps dead lifts @ 135 lbs
50 reps push ups
50 reps box jumps @ 24"
30 reps floor wipers @ 135 lbs
50 reps single arm Kettle Ball, clean and press
25 reps pull ups
Still short on completing 50 reps on the Floor Wipers. Once that is done then I will have completed the 300 Challenge. Next challenge is to do the circuit in 20 min or less.
Workout:
25 reps pull ups
50 reps dead lifts @ 135 lbs
50 reps push ups
50 reps box jumps @ 24"
30 reps floor wipers @ 135 lbs
50 reps single arm Kettle Ball, clean and press
25 reps pull ups
Still short on completing 50 reps on the Floor Wipers. Once that is done then I will have completed the 300 Challenge. Next challenge is to do the circuit in 20 min or less.
5 PM
Fartlek Run 1:15:00 [4] 8.0 mi (9:22 / mi)
slept:7.0 weight:165lbs
Air quality was terrible so I stayed inside and did it on a TM. Did Fartlek run building on 30" to 2 minutes. Example, 30" slow, 30" fast; 1 min slow, 1 min fast; 1.5 min slow, 1.5 min fast; 2 min slow, 2 min fast; and back down. Kept repeating until end. Cool down for 10 min.
Monday Apr 12, 2010 #
5 PM
easy run 1:00:00 [3] 6.0 mi (10:00 / mi)
slept:7.0 weight:165lbs
Easy run up in Cheyenne MT state park...