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Training Log Archive: kettlebell03

In the 31 days ending Dec 31, 2010:

activity

time

miles

Running

6:21:50

36.28

(10:31)

58.39

(6:32)

Kettlebell Lifting

4:01:00

TRX Training

1:06:00

Total

11:28:50

36.28

58.39

averages - sleep:9.1

1:10

0:00

» now

Friday Dec 31, 2010 #

4 PM

Running 26:03 [2] 2.4 mi (10:51 / mi)
slept:8.0 shoes: Saucony ProGrid Kinovara

5 PM

TRX Training 21:00 [3]
slept:8.0 shoes: Saucony ProGrid Kinovara

Upper-body and core portion of TRX Essentials: Strength. My lower body was too smoked to do any legs.

Thursday Dec 30, 2010 #

6 PM

Running 26:41 [3] 2.4 mi (11:07 / mi)
slept:10.5 shoes: Saucony ProGrid Kinovara

First run back after being sick for a week. Still have a little bit of a cough. This 2.4 felt kind of tough. Hopefully I will get back in shape quickly.

Wednesday Dec 29, 2010 #

7 PM

TRX Training 45:00 [3]
slept:8.0

Tried out my new TRX that I got for xmas. Man, what a smoker! I did the TRX Essentials: Strength dvd. This will become a integral part of my workout for the foreseeable future.

Monday Dec 20, 2010 #

6 PM

Kettlebell Lifting 1:00:00 [3]
slept:9.0 shoes: Saucony ProGrid Kinovara

Workout:

32kg KB / 1-arm LCCJ / 10 min. / 8rpm
- switching hands every 5 reps
- 80 total reps
- 5600
- big PR for me

24kg KB / 1 - arm LCCJ / 1.5 minutes per arm / 12 rpm
- sprint sets
- repeated this 3 times
- next time will go for 2 minutes per arm

15lbs. CB / Swipes / 2x20

Sunday Dec 19, 2010 #

6 PM

Running 24:23 [3] 2.4 mi (10:10 / mi)
slept:9.0 shoes: Saucony ProGrid Kinovara

Hardest run since all of the snow hit.

Saturday Dec 18, 2010 #

10 AM

Running 25:51 [2] 2.4 mi (10:46 / mi)
slept:10.0 shoes: Saucony ProGrid Kinovara

Still a lot of snow on the ground. And cold too! Low 20s.

Core workout after run:
3x10-15 leg raises
- keep hands off butt

5 PM

Kettlebell Lifting 45:00 [3]
slept:9.5

Warmup: Swings and 1-arm LCCJ w/ 16kg KB

24kg KB / 1-arm LCCJ / 22 min. / 8rpm
- 176 reps / 9328lbs.

16kg KB / Swings / 5 min. / 32 (avg.) rpm
- 160 reps / 5760

15lbs. CB / Mill x 20 l,r
20lbs. CB / Mill x 20 l,r x 2

Friday Dec 17, 2010 #

5 PM

Running 42:57 [3] 3.96 mi (10:51 / mi)
slept:7.5 shoes: Saucony ProGrid Kinovara

Still running on snow-packed roads and 20 degree weather. Makes for a long run!

Core workout:

Situpsx25
Russain Twists W/12kg x 7 l,r

Situpsx10
RT W/12kg x 7 l,r

Situpsx14
RT W/12kg x 7 l,r

Leg raises 2x10

Thursday Dec 16, 2010 #

Kettlebell Lifting 30:00 [2]
slept:8.5 shoes: Saucony ProGrid Kinovara

Mostly a couple of goof-off sets. I did 4 minutes of 1ALCCL at 9 rpm and a couple of sets of double jerks with the 24kg kbs.

Wednesday Dec 15, 2010 #

7 PM

Running 42:29 [3] 3.96 mi (10:44 / mi)
slept:7.0 shoes: Saucony ProGrid Kinovara

The snow on the ground makes things a lot tougher. It is a struggle for me to keep up a 10 min. per mile pace.

Monday Dec 13, 2010 #

7 PM

Running 34:41 [3] 3.2 mi (10:50 / mi)
slept:6.5 shoes: Saucony ProGrid Kinovara

First time running in my new Yaktrax Pro. These are really awesome for running in snowy/icy conditions. We got several inches over the weekend, and the roads around my neighborhood were packed pretty good with snow and ice. These gave me total confort and peace of mind as I traversed my route. Running in these conditions is much tougher on the feet and calves. These let you loosen up slightly so that you're not struggling to stabilize yourself as much.

Finished the workout with some core work:

1) Situp x10 superset w/ Kettlebell Oblique Twists x10
repeat 5 times
2) 3x10 leg raises

Branching out on my core work more.

Sunday Dec 12, 2010 #

7 PM

Kettlebell Lifting 1:10:00 [3]
slept:9.5 shoes: Saucony ProGrid Kinovara

Warmup: 16kg KB/ 1min. l,r Swings
16kg-24kg KB / 1-arm lccj / x5-10 l,r

Workout:

24kg KB / 1-arm LCCJ / 14 min. / 8rpm

24kg KB / 1-arm LCCJ / 7 min. / 8rpm x 2

- 28 minutes / 224 reps / 11872lbs.

16kg KB / Snattch / 4 min. / 15rpm
- 1-arm switch at 2 min.
- 60 reps / 2160lbs.

Maxercist Row - 24kg KB - 3x10

Swipe 15lbs CB x 25 each arm
20lbs. CB x 25 each arm x2
20lbs. CB x 10 each arm

Saturday Dec 11, 2010 #

3 PM

Kettlebell Lifting 15:00 [2]
slept:9.0 shoes: Saucony ProGrid Kinovara

24kg KB / 1-arm LCCJ / 15 min. / 8rpm
- 120 reps / 6360lbs.

Thursday Dec 9, 2010 #

6 PM

Running tempo 15:00 [4] 1.8 mi (8:20 / mi)
slept:7.0 shoes: Saucony ProGrid Kinovara

Fastest Mile time yet. A little over 8 minutes per mile! Finally warmed up slightly. The beginning of the week was just brutal.

Wednesday Dec 8, 2010 #

8 PM

Running 24:08 [3] 2.4 mi (10:03 / mi)
slept:7.5 shoes: Saucony ProGrid Kinovara

4x10 situps after run. The cold weather is killer!

Monday Dec 6, 2010 #

10 PM

Running 23:51 [3] 2.4 mi (9:56 / mi)
slept:6.0 shoes: Saucony ProGrid Kinovara

Too freaking cold.

Sunday Dec 5, 2010 #

5 PM

Running 47:16 [3] 4.48 mi (10:33 / mi)
slept:9.0 shoes: Saucony ProGrid Kinovara

Saturday Dec 4, 2010 #

3 PM

Kettlebell Lifting 21:00 [3]
shoes: Saucony ProGrid Kinovara

Warmup: Several sets of 1-arm LCCJ with 16kg and 24kg KB. 1-minute of swings with 16kg KB each arm.

Workout:

24kg KB / 1-arm LCCJ / 20 minutes / 8rpm
/ 1-arm Jerk / 1 minute / 20 reps
- 21 minutes total
- 180 total reps / 9540lbs. moved

Friday Dec 3, 2010 #

7 PM

Running 48:30 [2] 4.48 mi (10:50 / mi)
slept:6.0 shoes: Saucony ProGrid Kinovara

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