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Training Log Archive: riley

In the 7 days ending Oct 22, 2016:

activity # timemileskm+ft
  Climbing: Gym4 7:00:00
  Running1 2:18:51 14.1(9:51) 22.69(6:07) 564
  Cross-Training1 28:00
  Total5 9:46:51 14.1 22.69 564

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Saturday Oct 22, 2016 #

Cross-Training 28:00 [3]

Trying a new training plan. Might have to modify it to make it harder.

WU:
ROM streches, arm hangs, 30 sec arm swings
10x burpees
10x incline pull-up
30 second arm swings.

Core routine:
Hitler's dog. 5x/side
Strict sit ups. 10x.
Windshield wiper. Straight legs. 5 to each side.
3 point hold. 5 seconds each side.
Kayaker 10x each side. 5lbs.
Push up or Knee-push-ups. 20 reps.
Hang leg raise, knees to pulled tight to chest. 10x.
Bridge 10 second hold each leg
Gymnast L sit 10 sec
Side plank 10 second hold on each side.

2x through the following routine Up to 10 reps of each exercise.
Pull-ups. 10x
2 min break: 20x toe raises
Push-up or knee-push-ups. 20x
2 min break: 20x toe raises
Bench or bar dips. 10x
2 min break: 20x toe raises
30 sec ice tool hangs

Climbing: Gym (Gym) 2:00:00 [3]
shoes: Red Mocs #2

Thursday Oct 20, 2016 #

Climbing: Gym (gym) 1:30:00 [3]
shoes: Red Mocs #2

Tuesday Oct 18, 2016 #

Running (trails) 2:18:51 [3] 14.1 mi (9:51 / mi) +564ft 9:29 / mi
shoes: S-Lab 3.0

Way up the river. Sprained my ankle and had to walk for a bit.

Monday Oct 17, 2016 #

Climbing: Gym (gym) 2:00:00 [3]
shoes: Red Mocs #2

Flailed on everything. Getting some tendonitis.

Sunday Oct 16, 2016 #

Climbing: Gym (Gym) 1:30:00 [3]
shoes: Red Mocs #2

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