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Training Log Archive: kettlebell03

In the 30 days ending Nov 30, 2010:

activity

time

miles

Running

10:57:04

61.6

(10:40)

99.13

(6:38)

Kettlebell Lifting

3:14:00

Total

14:11:04

61.6

99.13

averages - sleep:8.1

1:15

0:00

» now

Tuesday Nov 30, 2010 #

Running 28:54 [4] 3.12 mi (9:16 / mi)
slept:7.0 shoes: Saucony ProGrid Kinovara

Monday Nov 29, 2010 #

7 PM

Kettlebell Lifting 1:15:00 [3]
slept:7.5 shoes: Saucony ProGrid Kinovara

Warmup: Run .25 miles
16kg KB / 1-arm LCCJ / Multiple sets with each arm

Workout:

24kg KB / 1-arm LCCJ / 12 min. / 8rpm
- 96 total reps
- 5088lbs. moved
24kg KB / 1-arm LCCJ / 6 min. / 8rpm
- 48 total reps
- 2544lbs. moved

16kg KB / 1 min jerks each arm + 1 min swings each arm / 12 min.
- Jerk pace 10rpm / Swing pace 32 rpm
- 60 total reps Jerk / 192 total reps swing
- 2160lbs. jerk / 6912lbs. swing
- 9072lbs. total

Workout Totals:

Time under bells: 30 Min.
Total Poundage: 16,074lbs.

Sunday Nov 28, 2010 #

6 PM

Running 53:26 [3] 5.18 mi (10:19 / mi)
slept:10.0 shoes: Saucony ProGrid Kinovara

7 PM

Kettlebell Lifting 15:00 [3]
shoes: Saucony ProGrid Kinovara

Kettlebell Juggling / 16kg KB

Forward flips x 100

Round-the-body passes x 50
H2H between-the-leg passes x 50

Forward flips x 100

Saturday Nov 27, 2010 #

4 PM

Running 23:28 [2] 2.25 mi (10:26 / mi)
slept:7.5 shoes: Saucony ProGrid Kinovara

Wednesday Nov 24, 2010 #

8 PM

Kettlebell Lifting 1:00:00 [3]
slept:10.0 shoes: Saucony ProGrid Kinovara

Warmup: Multiple sets of 1-arm LCCJ, Swings, Cleans, and Jerks with 16kg KB

Workout:

24kg KB / 1-arm LCCJ / 16min / 8rpm
- Longest time yet with this weight. Really feeling relaxed in the beginning, which helps me preserve energy.

32kg KB / 1-arm LCCJ / 2 min. / 8rpm

16kg KB / LCCJ / 2 min. / 6rpm
- Just goofing off. This felt really good. Would like to be able to do 5 minutes of this at least.

Tuesday Nov 23, 2010 #

6 PM

Kettlebell Lifting 10:00 [3]
slept:9.0 shoes: Saucony ProGrid Kinovara

Warmup: Multiple sets of 1-arm LCCJ with 16kg KB

Workout:

24kg KB / 1-arm LCCJ / 10 min. / 8rpm

7 PM

Running 11:07 [3] 1.08 mi (10:18 / mi)
shoes: Saucony ProGrid Kinovara

25xCB Swipes / 15lbs. CB at the end with each arm.

Monday Nov 22, 2010 #

6 PM

Running 24:20 [4] 2.4 mi (10:08 / mi)
slept:5.5 shoes: Saucony ProGrid Kinovara

Sunday Nov 21, 2010 #

5 PM

Running 53:29 [4] 5.18 mi (10:20 / mi)
slept:9.0 shoes: Saucony ProGrid Kinovara

Longer run tonight. Really stretched my wings in terms of pace. This may be the fastest that I have fun 5+ miles. Lots of fun. Finished off with 3x10 CB Swipes w/ 15lbs. Clubbell.

Saturday Nov 20, 2010 #

Kettlebell Lifting 12:00 [2]
(injured) shoes: Saucony ProGrid Kinovara

Warmup: Several sets of 1-arm LCCJ with 16kg KB

Workout:

24kg KB / 1-arm LCCJ / 8rpm / 10 min.

32kg KB / 1-arm Press / 8rpm / 2 min.

Left shoulder felt "tweaked" again in the front deltoid. I must be doing something wrong. Everytime I do heavy kettlbell stuff I feel a tweak in that region of my shoulder.

11 AM

Running 24:33 [3] 2.4 mi (10:14 / mi)
slept:9.0 shoes: Saucony ProGrid Kinovara

Friday Nov 19, 2010 #

Running 25:04 [2] 2.4 mi (10:27 / mi)
slept:7.0 (sick) shoes: Saucony ProGrid Kinovara

Had a few beers tonight after work. This run felt a little tougher just because my stomach felt full.

Wednesday Nov 17, 2010 #

7 PM

Running 47:04 [3] 4.48 mi (10:30 / mi)
slept:7.25 shoes: Saucony ProGrid Kinovara

Tuesday Nov 16, 2010 #

7 PM

Kettlebell Lifting 22:00 [3]
slept:9.5

24kg KB / Press / 10 min / 10rpm

16kg KB / 1arm jerk l,r, 1 min. / swing l,r / 1 min. x 3 / 12 min.

Monday Nov 15, 2010 #

7 PM

Running 30:39 [3] ** 3.12 mi (9:49 / mi)
slept:5.5 shoes: Saucony ProGrid Kinovara

Sunday Nov 14, 2010 #

5 PM

Running 55:00 [3] ** 5.1 mi (10:47 / mi)
slept:8.75 shoes: Saucony ProGrid Kinovara

Saturday Nov 13, 2010 #

4 PM

Running (Attica-Run) 35:00 [3] *** 3.1 mi (11:17 / mi)
slept:7.0 shoes: Saucony ProGrid Kinovara

Running in my hometown of Attica, IN. Attica is located in a river valley, and so the entire town is basically on a hill. My parents live at the top of the hill, so when I run to the river and back half of it is downhill with the other half up-hill. This makes for a more challenging course than what I'm used to.

Thursday Nov 11, 2010 #

8 PM

Running tempo 15:00 [4] **** 1.75 mi (8:34 / mi)
slept:9.5 shoes: Saucony ProGrid Kinovara

Tuesday Nov 9, 2010 #

Running 30:00 [2] 2.4 mi (12:30 / mi)
shoes: Saucony ProGrid Kinovara

Legs were a little sore from the last few runs. Over the past few weeks this has been my "bread and butter" run. This run just allowed me to take it easy and get a little bit of mileage in.

Monday Nov 8, 2010 #

Running 1:00:00 [3] 5.06 mi (11:51 / mi)
shoes: Saucony ProGrid Kinovara

This was a relatively easy pace, but the mileage over the last couple of days has started to wear on my legs slightly. I am new to running longer distances multiple days in a row. My main goal right now is just to get my mileage per week up while still maintaing some KB days. Haven't quite decided how to implement the KB yet. More on that later.

Sunday Nov 7, 2010 #

7 PM

Running 1:10:00 [3] 6.29 mi (11:08 / mi)
shoes: Saucony ProGrid Kinovara

Saturday Nov 6, 2010 #

5 PM

Running 1:10:00 [3] *** 6.29 mi (11:08 / mi)
shoes: Saucony ProGrid Kinovara

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