Training Log Archive: thoppinIn the 7 days ending Jan 29, 2012:
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Sunday Jan 29, 2012 #
3 PM
Spin 1:00:00 [3]
Steady-state interval. 2 x 20 min avg HR 137 and 139, respectively.
Saturday Jan 28, 2012 #
12 PM
Road Bike 2:48:18 [3] 41.08 mi (4:06 / mi) +3640ft 3:47 / mi
ahr:118 max:149
421 ells > easley rd > us 40 > buffalo herd.
Friday Jan 27, 2012 #
6 AM
Weights 20:00 [3]
shoulders
Thursday Jan 26, 2012 #
Weights 1:20:00 [4]
After 10 min WU on bike did 3x15 squat jumps to high step. 5 of 12 max strength - 4 sets of leg press (12 reps - 270, 360, 10 reps - 450, 8 reps - 500 #). 4 x 12 hamstirng curls (cable machine) at 11, 4 x 15 calf press machine 22 and 23. 3 sets - Single arm lats (20 on machine), single arm row (15 on machine), 15 reps deadlift and row (full stack on machine), close grip pull-ups. 20 min of abs - 3 x 20 kayak crunches w/15# ball, 3x15 weighted ball crunches with 12# behind head, 20 sec side plank on ball, 3x15 lower back extensions. 10 min CD on bike.
Wednesday Jan 25, 2012 #
6 AM
Spin 1:00:00 [3]
Steady state intervals, 2 x 20 min with 137 avg HR.
Tuesday Jan 24, 2012 #
Spin 1:00:00 [3]
Spin zone 2
Monday Jan 23, 2012 #
Trail Run 1:20:00 [3]
4 of 12 max strength. Legs - 4 x 12, 10, 8, 8 leg press (finishing with 370), 3 x 15 single-leg hamstring curl (80), 4 x 15 calf raises (210). Chest 4 x 15 incline ( 35, 40), 4 x 15 flys (27.5, 30). Abs - weighted ball sit ups, lower back extensions, kayak sit ups, quick ups. 10 min WU and CD.