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Training Log Archive: xm980

In the 7 days ending Mar 5, 2016:

activity # timemileskm+m
  Weight room3 3:00:00
  Trail Running1 50:00 3.2(15:37) 5.15(9:43)
  Road Running1 50:00 3.8(13:09) 6.12(8:11)
  O-MEET1 30:0013 /13c100%
  Total6 5:10:00 7.0 11.2713 /13c100%
averages - sleep:6

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Saturday Mar 5, 2016 #

Trail Running 50:00 [3] 3.2 mi (15:37 / mi)
shoes: ASIC GT 2000

Tried a trail run at Floyd fork park, trails were too muddy, had to hunt around, to build a semi off road loop from non muddy trail segments. I like living close to the park but the park soil seems to be poorly drained relative to other parks, not sure why. Maybe the newness of the trails has something to do with it.

Anyway all the hunting around left me with a shorter run than I would have liked.

Friday Mar 4, 2016 #

Weight room 1:00:00 [3]
slept:5.0

Lat pulldown 3X10 @ 145
Bench press press 3x10 @ 90
Dumbbell press 3x10 @ 40
Dumbbell fly 3x10 @ 40 add ten
incline Dumbbell press 3x10 @ 40
incline Dumbbell fly 3x10 @ 40
shoulder overhead press 3x10 @ 25
Ab machine 3x10 @ 100

Pretty stale workout now, not making any progress.

Thursday Mar 3, 2016 #

Road Running 50:00 [3] 3.8 mi (13:09 / mi)
shoes: ASIC GT 2000

just a run, have lost some speed and endurance, and now the hamstring issues are back.

I need to rethink this workout plant.

Wednesday Mar 2, 2016 #

Weight room (upper body) 1:00:00 [3]
slept:5.0

Lat pulldown 3X10 @ 145
Bench press press 3x10 @ 90
Dumbbell press 3x10 @ 40
Dumbbell fly 3x10 @ 40
incline Dumbbell press 3x10 @ 40
incline Dumbbell fly 3x10 @ 40
shoulder overhead press 3x10 @ 25
Ab machine 3x10 @ 100

I'm stuck, no improvement. Maybe this splitting the workouts is a bad idea.

Tuesday Mar 1, 2016 #

6 PM

Weight room (Leg day) 1:00:00 [3]
slept:7.0

Never skip leg day


Squat 3x10@ 95
Romanian deadlift 3x10@ 95
Standing deadlift 3x10@ 95
Sled 3x10 @ 180
Calf raiser 3x10@ 90
Standing Ab leg extension 3x10

Monday Feb 29, 2016 #

Note
slept:5.0 (rest day)

Rest day, try to catch up on work issues.

Sunday Feb 28, 2016 #

2 PM

O-MEET race (Sprint) 30:00 [3] **
spiked:13/13c slept:8.0 shoes: Xodus 4.0

Iroquois Sprint. 13 controls.

Things went pretty well had minor issues going from 2 to 3, close to each other but went to the wrong side of the feature and had to go around. ground was swampy and I have become bog adverse since the Frozen Beaver. Only other control issue was going to 11, Picked an attack point that left the control hidden, I think it was positioned to be seen from a major trail but it was hidden from the direction I approached from until I was right up on it.

The rest was pretty straight forward, controls were well placed.

Only other issue was when I stepped into a hole at the edge of the paved trail and took a header approaching the finish. Got a little scraped up but that is pretty typical for me. Pretty much everyone was bloody one way or another.

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