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Training Log Archive: xm980

In the 7 days ending Jan 25, 2016:

activity # timemileskm+m
  Shoveling Snow2 3:00:00
  Weight room2 2:30:00
  Road Running1 1:14:00 4.9(15:06) 7.89(9:23)
  O-MEET1 15:00
  Total6 6:59:00 4.9 7.89
averages - sleep:6.8

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Monday Jan 25, 2016 #

6 PM

Weight room 1:00:00 [3]

squat 3x10@ 95
sled 3X10 @ 180
Lat pulldown 3X10 @ 145 added 10
Barbell Incline press 3x10 @ 75
Dumbbell press 3x10 @ 40 add ten
Dumbbell fly 3x10 @ 40 add ten
incline Dumbbell press 3x10 @ 40 add ten
incline Dumbbell fly 3x10 @ 40 add ten
shoulder overhead press 3x10 @ 25
Ab machine 3x10 @ 100 added 10
Romanian deadlift 3x10@ 100 added 5

Shoulder press is not improving as I would like. Part of the issue is that I have worked the shoulders some in the prior sets might have to reorganize the work so I can do the shoulder workouts.

I need the shoulder workouts because that has been a weakness in my paddling. Arm fatigue is really a problem after a mile or two and I think it is a shoulder strength issue. Hopefully these workouts will help.

Sunday Jan 24, 2016 #

O-MEET race (Sprint meet) 15:00 [3]
shoes: Xodus 4.0

Sprint meet, slow in the snow, should have worn my spike shoes but I felt like there is a lot of pavement in that park and didn't know how much snow there would be. Things went well otherwise, I need to work on my conditioning as usual but it has slipped some since the weight room is my priority work out right now. That will change when I start to focus more on the endurance workouts in February

Saturday Jan 23, 2016 #

Shoveling Snow 1:00:00 [2]

Snow, not as much as last time, but it was blown on to the walking areas to about 5 inches or so. Looks like our block got more snow than even the folks just one block over. Not a great workout but its something. family commitments kept me tied up for the rest of the time.

Friday Jan 22, 2016 #

Note
(rest day)

Rest day, not too sore might push the weights on Monday and see if Dumbbells can add 10.

Thursday Jan 21, 2016 #

Weight room 1:30:00 [3]

Bench press 3x10@ 95 added 10
sled 3X10 @ 180
Lat pulldown 3X10 @ 145 added 10
Barbell Incline press 3x10 @ 75
Seated row narrow grip 3X10 100 added 10
Seated row wide grip 3X10 100 added 10
Ab machine 3x10 @ 100 added 10
Romanian deadlift 3x10@ 95


So far so good.

Wednesday Jan 20, 2016 #

12 PM

Shoveling Snow (clearing packed snow ) 2:00:00 [3]
slept:7.0

I am counting it as a workout, gym was closed.

Tuesday Jan 19, 2016 #

6 PM

Road Running 1:14:00 [3] 4.9 mi (15:06 / mi)
slept:6.5 shoes: ASIC GT 2000

still feeling the hamstring issue, other than that not too bad. better than the trail run on Sunday

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