Training Log Archive: zach.schroederIn the 7 days ending Jul 23, 2017:
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Sunday Jul 23, 2017 #
Running 35:22 [3] 5.0 mi (7:04 / mi)
Saturday Jul 22, 2017 #
Cross Training (Kayak) 30:12 [3] 3.0 mi (10:04 / mi)
Bike 50:34 [3] 7.1 mi (7:07 / mi)
Morning casual bike around town
Cross Training (Kayak) 1:30:00 [3] 5.0 mi (18:00 / mi)
kayak down the river with friends
Friday Jul 21, 2017 #
Ultimate Frisbee 1:00:00 [3] 3.5 mi (17:09 / mi)
Wednesday Jul 19, 2017 #
Running 52:28 [3] 5.19 mi (10:07 / mi) +1591ft 7:50 / mi
Tuesday Jul 18, 2017 #
Running 40:12 [3] 4.0 mi (10:03 / mi)
1mi warm up jog @ 7:30 pace
4 rounds:400m sprint on curve w/2min rest b/t
8 rounds: 200m sprint on curve w/1mi rest b/t
1mi cool down jog @ 7:30 pace
4 rounds:400m sprint on curve w/2min rest b/t
8 rounds: 200m sprint on curve w/1mi rest b/t
1mi cool down jog @ 7:30 pace
Cross Training 50:33 [3]
warm up drills
4 rounds:
20,15,10,5 wide pu
20,15,10,5 close pu
20,15,10,5 normal pu
3 rounds:
50X shoulder press
overhead claps
5.4.3.2.1 pu ladder
8 rounds:
4 ab exercises X25 reps of each
4 rounds:
20,15,10,5 wide pu
20,15,10,5 close pu
20,15,10,5 normal pu
3 rounds:
50X shoulder press
overhead claps
5.4.3.2.1 pu ladder
8 rounds:
4 ab exercises X25 reps of each
Monday Jul 17, 2017 #
Running 42:34 [3] 6.27 mi (6:47 / mi) +69ft 6:43 / mi
nice quick run around town to shake out after staff duty