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Training Log Archive: Will.Tucker

In the 7 days ending Nov 11, 2012:

activity # timemileskm+m
  Strength Training4 4:00:00
  Cross Training3 1:54:40
  Running1 1:08:00 8.0(8:30) 12.88(5:17)
  Climbing1 45:00
  Orienteering1 25:02 1.99(12:35) 3.2(7:49)13 /15c86%
  Total10 8:12:42 9.99 16.0813 /15c86%

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MoTuWeThFrSaSu

Sunday Nov 11, 2012 #

10 AM

Cross Training 30:00 [3]

So Arvin lied, their board said Veteran's Day hours were 0900-1700 but they meant Veteran's Day Monday, not Sunday. Thus it was closed.

I was none too happy about this and went down to the river courts hoping to discover some tires... which I did not.

So instead I made something up:
5 sets:
Sprint full field (2 courts)
20 air-squats
5 pull-ups
jog back

5 sets:
Sprint half field (1 court)
20 air-squats
5 pull-ups
jog back

Meh, would rather have a tire and sledgehammer.
3 PM

Climbing 45:00 [4]

Top-Roped- The Laws of Physics Are Strictly Enforced (5.8+)

Fun route overall, most of it was pretty simple however the crux at the end was a real pain in the ass. Had to try and stand on either left or right foot and then sort of claw your way up a almost completely blank face (1 finger crimp!) Finally nutted up and did it.

Saturday Nov 10, 2012 #

4 PM

Strength Training 1:10:00 [4]

Chest and Triceps. Too lazy to annotate.

Friday Nov 9, 2012 #

5 PM

Strength Training 1:10:00 [4]

Shoulder Press
10x45
5x95
2x5x100

Standing EZ-bar Curls Dropset
10x80,10x50
8xx80,10x50
5x80,8x50

Upright Rows Dropset
3x8x80,3x10x40

Alternating Cable Curls Dropset
3x8x25+,3x10x10+

Decline Sit-up Dropset
20x35,20xBW
15x35,15xBW
10x35,10xBW

Lat Raises Dropset
3x10x20,3x10x10

Precher Curls Dropset
3x10x70,3x10x45

Shrug Machine Dropset
3x10x140,3x10x90

Alternating Hammer Curls
3x8x30e,3x10x15e

Thursday Nov 8, 2012 #

4 PM

Cross Training 30:00 [4]
shoes: Brooks Trance 10 II

Terrible Teddy

20 pull ups
IOCT
10 pull ups
IOCT
53 push ups
IOCT
47 push ups
2x30 Jake's Abs

Wednesday Nov 7, 2012 #

11 AM

Strength Training 40:00 [5]

Deadlift
7x135
8x185
5x205
5x215
4x225

Rows
3x8x160

Lat Pulldowns
3x6x160

Rear Flyes (on the row machine in the 62)
3x10x125
4 PM

Cross Training 54:40 [5]
shoes: Brooks Trance 10 II

The infamous Nick Lewis-Walls Stromboli Stairs to herald in the first snowfall.
6 times up each of the four Washington Hall staircases, 24 sets total. Pain.

After each set of stairs 25 air squats and 25 push-ups

Wish I knew how much climb that constituted.

Tuesday Nov 6, 2012 #

4 PM

Orienteering 25:02 [4] *** 3.2 km (7:49 / km)
spiked:13/15c shoes: Brooks Trance 10 II

Urban sprint course, lost a couple-three minutes looking for Point 3, which had vanished and got to sneak through a construction site on Thayer Rd. and had to crawl out under the fence.

Monday Nov 5, 2012 #

10 AM

Strength Training 1:00:00 [4]

5 sets of Bench Press
2x10x135
8x155
6x170
2x185

Not sure if those weights are 100% accurate.

DB Bench Press SS 45lb. plate skullcrushers
10x60e
8x60e
5x65e

Chest Flyes SS Cable "Punches"
3x10x25e

Decline Bench SS Upward Cable Flyes
10x120
8x130
4x135

Triceps Rope Pulldowns
3x10x70

Triceps Press
2x10x170
8x170

4 PM

Running 1:08:00 [3] 8.0 mi (8:30 / mi)
shoes: Brooks Trance 10 II

Round Pond run. Slow on up, fast on down.

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