Training Log Archive: PatrickGarciaIn the 7 days ending Dec 9, 2016:
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Friday Dec 9, 2016 #
7 AM
Weights 40:00 [3]
weight:170lbs
4x 10 reps:
22.5# Fly
50# Dumbbell Shrug
50# Dumbbell Pull
Bench Reps:
3 @ 135# warmup
10 @ 160#
8 @ 165#
6 @ 170#
4 @ 175#
2 @ 180#
Tried to hit one at 185# but had to slide it. At least I didn't drop it on my face.
4 x Circuit w/no rest:
10 curls @ 25#
5 Arnold press @ 25#
Weight up, which is the goal. Combination of adding muscle (side note, I have some small muscles now!) and some fat (pie/beer). All good. I want and need some extra weight as I start laying the base for this 100 year. Broke out my spreadsheet plan for the year, roughly. Going back to a bit more volume, and likely Salida to kick off. Just no substitute for the miles with 100s in my opinion. It really is a different beast to anything else, even 100K.
22.5# Fly
50# Dumbbell Shrug
50# Dumbbell Pull
Bench Reps:
3 @ 135# warmup
10 @ 160#
8 @ 165#
6 @ 170#
4 @ 175#
2 @ 180#
Tried to hit one at 185# but had to slide it. At least I didn't drop it on my face.
4 x Circuit w/no rest:
10 curls @ 25#
5 Arnold press @ 25#
Weight up, which is the goal. Combination of adding muscle (side note, I have some small muscles now!) and some fat (pie/beer). All good. I want and need some extra weight as I start laying the base for this 100 year. Broke out my spreadsheet plan for the year, roughly. Going back to a bit more volume, and likely Salida to kick off. Just no substitute for the miles with 100s in my opinion. It really is a different beast to anything else, even 100K.
12 PM
Thursday Dec 8, 2016 #
11 AM
Run 49:58 [3] 6.34 mi (7:53 / mi) +135ft 7:44 / mi
shoes: Nike Vomero 10
Wednesday Dec 7, 2016 #
7 AM
Run 39:49 [3] 5.0 mi (7:58 / mi) +250ft 7:36 / mi
weight:170lbs shoes: Nike LunaRacer+ ***RED
Treadmill at the gym. Not sure how people run on these things that frequently. Legs still sore though, and the left hammy is slightly tight so wanted to do something today, but also be able to keep it warm. Seeing that it was 9*F and snowing sideways, this seemed like the best option.
Tuesday Dec 6, 2016 #
11 AM
Run 24:16 [3] 3.0 mi (8:05 / mi) +35ft 8:00 / mi
shoes: Nike Vomero 10
Monday Dec 5, 2016 #
7 AM
Weights 40:00 [3]
weight:169lbs
4x 10 reps:
22.5# Fly
50# Dumbbell Shrug
50# Dumbbell Pull
Bench Reps:
3 @ 135# warmup
10 @ 160#
8 @ 165#
6 @ 170#
4 @ 175#
5 @ 135# cooldown
4 x Circuit w/no rest:
10 curls @ 25#
5 Arnold press @ 25#
22.5# Fly
50# Dumbbell Shrug
50# Dumbbell Pull
Bench Reps:
3 @ 135# warmup
10 @ 160#
8 @ 165#
6 @ 170#
4 @ 175#
5 @ 135# cooldown
4 x Circuit w/no rest:
10 curls @ 25#
5 Arnold press @ 25#
11 AM
Run 54:31 [3] 6.33 mi (8:37 / mi) +165ft 8:24 / mi
shoes: Nike Vomero 10
Sunday Dec 4, 2016 #
10 AM
Run 34:23 [3] 2.6 mi (13:14 / mi) +428ft 11:26 / mi
shoes: Nike Vomero 10
https://www.strava.com/activities/794302437
Unofficial trail maintenance. Cut out a bunch of nasty thorn bushes from one of my favorite trails which is not maintained and I'm all scraped up. Boys had a ball playing in the ravine and throwing rocks.
Unofficial trail maintenance. Cut out a bunch of nasty thorn bushes from one of my favorite trails which is not maintained and I'm all scraped up. Boys had a ball playing in the ravine and throwing rocks.
Saturday Dec 3, 2016 #
7 AM
Run 3:22:54 [3] 10.72 mi (18:56 / mi) +5912ft 12:26 / mi
shoes: Nike Wildhorse 3
https://www.strava.com/activities/794302451
Woody needed 3 more summits for 50 so I joined him. Sacrifices to the vertical gods. They were not appeased. I did make the wait list for Hardrock, but too far down to have any chance. 11th, so something like 25% of the field would need to drop for me to have a chance. This "run" wrecked my legs so hard.
Woody needed 3 more summits for 50 so I joined him. Sacrifices to the vertical gods. They were not appeased. I did make the wait list for Hardrock, but too far down to have any chance. 11th, so something like 25% of the field would need to drop for me to have a chance. This "run" wrecked my legs so hard.