Training Log Archive: ReginaIn the 7 days ending Nov 10, 2018:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
| |||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Nov 10, 2018 #
Note
Winter:
Mon: body weight strength
Tue: intervals, longer total >=5k
Wed: rest,
Thurs: easy run 140avg heavy weights increase weights,
Fri:
Sat:long hill run 160avg
Sun: oing 150avg
Summer:
Mon: tempo run flat at least 5-10mins avg >180 (pref the end)
Tue: intervals, shorter, longer rest total >=5k
Wed: rest,
Thurs: easy run 140avg 70-80% weights high reps,
Fri: easy 140bpm/rest
Sat: 75 mins hill run 170avg
Sun: oing 90-100% rp
Mon: body weight strength
Tue: intervals, longer total >=5k
Wed: rest,
Thurs: easy run 140avg heavy weights increase weights,
Fri:
Sat:long hill run 160avg
Sun: oing 150avg
Summer:
Mon: tempo run flat at least 5-10mins avg >180 (pref the end)
Tue: intervals, shorter, longer rest total >=5k
Wed: rest,
Thurs: easy run 140avg 70-80% weights high reps,
Fri: easy 140bpm/rest
Sat: 75 mins hill run 170avg
Sun: oing 90-100% rp
Running 13:47 [3] 2.02 km (6:49 / km) +71m 5:48 / km
shoes: Innov8 o-roc 280
Run to start. Foot feeling quite sore on the hard stuff.
Orienteering 53:05 [3] 4.48 km (11:51 / km) +270m 9:06 / km
ahr:131 max:174 shoes: Innov8 o-roc 280
Don't fully believe the HR stats.
Was very tired and the body didn't have much to give. That being said had a good time orienteering with Olivia like I always do. She's a great motivator :D
The Orienteering was pretty clean in most places but that's probably due to the speed....
Was very tired and the body didn't have much to give. That being said had a good time orienteering with Olivia like I always do. She's a great motivator :D
The Orienteering was pretty clean in most places but that's probably due to the speed....
Tuesday Nov 6, 2018 #
Strength 1:30:00 [3]
warm up
5min(1100m) row
20 8kg squats, hunker, 20 8kg squats
20 kb swings.
5 cleans 15-20-25-30
10 hang cleans 30
front sq 7-6-5-4 /40-45-50-50
back sq 7-6-4-2-2 / 50-60-65-70-70
deadlift 10-7-4-4-2-2-1-1 / 55-60-70-70-80-85-90-90
Some ab work. Want to be able to do toes-to-bar/ invert without jumping on some rings so did some weighted(in hand) toes to hands
Nice to see that I haven't gotten ||weaker|| anyway though weight % is lower.
5min(1100m) row
20 8kg squats, hunker, 20 8kg squats
20 kb swings.
5 cleans 15-20-25-30
10 hang cleans 30
front sq 7-6-5-4 /40-45-50-50
back sq 7-6-4-2-2 / 50-60-65-70-70
deadlift 10-7-4-4-2-2-1-1 / 55-60-70-70-80-85-90-90
Some ab work. Want to be able to do toes-to-bar/ invert without jumping on some rings so did some weighted(in hand) toes to hands
Nice to see that I haven't gotten ||weaker|| anyway though weight % is lower.