Training Log Archive: veenstarIn the 30 days ending Nov 30, 2012:
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Thursday Nov 29, 2012 #
Gym (@YMCA) 40:00 [3]
lat pull down 120lbs x16
twist crunches x40
tricep cable pulls 65lbs x16
iron cross situps w/ 10lbs each x25
chin ups x10
dead lifts (45 + 20lbs) x15
X4
Running tempo (@YMCA) 20:45 [5] 3.25 mi (6:23 / mi)
- haven't run at pace for awhile- of course the treadmill was in miles... guessed at 5km
- ran in old NB 860's from Dublin marathon- still got it
Swimming (@YMCA) 40:00 [2] 2.1 km (19:03 / km)
- 100 free/ 100 breast/ 100 pull/ 100 kick/ 100 drill X4
- 50m w/u and cool down
Wednesday Nov 28, 2012 #
Squash 1:10:00 [3]
Tuesday Nov 27, 2012 #
Gym (@home) 40:00 [2]
push ups x30
squat/ press x15 w/ 50lbs
accordian x35
back flys x20 w/ 25lbs each
lunges x16 each leg w/ 25lbs
bicycle x40
dips x25
leg lifts x30
curls x20 w/ 25lbs each
X4
Rowing tempo (Erg @ YMCA) 25:00 [3] 6.3 km (3:58 / km)
ahr:135 max:152
Spinning intervals (@YMCA) 40:00 [3]
ahr:139 max:166
5 min warm up, 5 min hills, 6x 2min hard/ 1 easy, 6 min hills, 5 min cool down
Friday Nov 23, 2012 #
Gym (@Works) 50:00 [3]
30sec kicks/30 sec scissors
30 push ups/ rest of time dips
side plank 30sec each
1 leg squats 30lbs
leg lifts
arm circles 15lbs each
plank w/ weight shift
squat/ press on bball 22lbs
bicycle
kettle bell swings 16kg
250m run
X4
Spinning (@Works) 1:00:00 [4]
ahr:141 max:165
Thursday Nov 22, 2012 #
Running tempo 50:00 [3] 11.0 km (4:33 / km)
ahr:133 max:154 shoes: NB M730V1
Wednesday Nov 21, 2012 #
Gym (@Works) 50:00 [2]
inclined situps x30
tricep ext cable 100lbs x16
accoridan x30
curls cable 100lbs x20
twists 25lbs x40
trap pull down 120lbs x16
X5
cool down run
Tuesday Nov 20, 2012 #
Running hills 1:02:00 [4] 13.0 km (4:46 / km)
ahr:132 max:170 shoes: NB M730V1
- each repeat 1 mile w/ 140m elevation
1- 8:19 @143bpm
2- 8:41 @153bpm (w/ Ryan)
3- 8:35 @158bpm (chasing Ryan)
Monday Nov 19, 2012 #
Gym (@theWorks) 50:00 [3]
box jumps
kicks/ bicycle/ scissors
push ups
squats/ dead lifts (20lbs)
plank x2
dips
jumping up/ outs 20lbs MB
twist crunch
delts 12lbs each
curls 20lbs each
250m run
X4
Running warm up/down 38:00 [2] 8.5 km (4:28 / km)
ahr:133 max:153 shoes: NB M730V1
Saturday Nov 17, 2012 #
Hiking long 45:00 [1] 4.8 km (9:22 / km)
Thursday Nov 15, 2012 #
Hiking long 50:00 [1] 5.5 km (9:05 / km)
Wednesday Nov 14, 2012 #
Gym (@BoxingLoft) 2:00:00 [3]
- tons of core/ speed drills, arms, pylos
Tuesday Nov 13, 2012 #
Hiking 1:30:00 [0] 8.0 km (11:15 / km)
Monday Nov 12, 2012 #
Running 1:19:00 [3] 18.5 km (4:16 / km)
ahr:133 max:162 shoes: NB M730V1
Friday Nov 9, 2012 #
Gym (@YMCA) 55:00 [3]
4 min plank set
16 x cable curl (60kg)
15 x squat/ press (50lbs)
40 x accordian
20 x delts (10 out/ 10 front)- 20lbs each
20 x bent over rows 40lbs each
30 x inclined sit ups
15 x dead lift/ trap ext- 75lbs
5 x pull ups
X4
Thursday Nov 8, 2012 #
Rowing (@YMCA) 19:45 [3] 5.0 km (3:57 / km)
Spinning 55:00 [3]
ahr:127 max:163
Wednesday Nov 7, 2012 #
Running tempo 46:00 [3] 10.5 km (4:23 / km)
ahr:134 max:196 shoes: NB M730V1
1st 5km: 22:09
2nd 5km: 20:58
Tuesday Nov 6, 2012 #
Swimming (@YMCA) 50:00 [2] 2.5 km (20:00 / km)
4x200m 50 drill/ breast/ kick/ pull
3x 400m free
4x 50m breast
100 m cool down
Monday Nov 5, 2012 #
Gym (@YMCA) 45:00 [3]
twists x40
tricep cable 120lbs x20
reclined sit ups x30
lat pull down 120lbs x16
benched leg lifts x30
chin ups x15
X5
Running 36:00 [3] 8.0 km (4:30 / km)
ahr:132 max:147 shoes: NB Minimus 2
Sunday Nov 4, 2012 #
Hiking 2:00:00 [1] 8.0 km (15:00 / km)
Friday Nov 2, 2012 #
Swimming (@YMCA) 50:00 [3] 2.7 km (18:31 / km)
100/100 pull/ kick X5 1000m
400 m free + 50/50 breast/ back 1500
Thursday Nov 1, 2012 #
Spinning (@YMCA) 52:00 [3]
ahr:132 max:176