Training Log Archive: quinnloganIn the 7 days ending May 7, 2011:
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Saturday May 7, 2011 #
11 AM
Running 1:11:00 [3] 6.5 mi (10:55 / mi) +800ft 9:47 / mi
ahr:148 max:181 slept:8.0
Running with the little Monster. First 1.5 miles was really slow through Lincoln park. Lots of socializing.
Fast spring up the Thistle stairs!
Negative calv raises after run (2x15 per leg
Fast spring up the Thistle stairs!
Negative calv raises after run (2x15 per leg
Friday May 6, 2011 #
6 AM
Stair Climber 1:05:00 [3]
ahr:156 max:170
45 min on the Stair Climber around 220 floors. Then 15 min on the treadmill.
Ab Rippber, Foam Roller on legs, and negative calv raises (2x15 per leg) after.
Ab Rippber, Foam Roller on legs, and negative calv raises (2x15 per leg) after.
Thursday May 5, 2011 #
6 PM
Running 32:00 [3] 3.5 mi (9:09 / mi) +100ft 8:54 / mi
ahr:154 max:170
Quick run down to the water with Luna.
Wednesday May 4, 2011 #
5 AM
bike commute 25:00 [2] 7.0 km (3:34 / km) +50ft 3:32 / km
Bike commute to work. Easy cruise in.
6 AM
Strength Training 1:00:00 [3]
slept:6.5
Gym Strength & PT workout:
Warm up was my commute in.
Super sets of the following:
-2x32 walking lunges, Apposing shoulder press, 10 lb dun-bells
-2x32 side squat crabs, 10 lb dun-bells
-3x 15 rep Bosu Ball balance
-3x12 Reverse Flys, 20 lbs
-3x10 Scotty Bobs, last set with two pulls per push, 30lb dun-bells
-3x10 Shoulder Press Squats 30 lb dun-bells
-3x10 Cable Tricep Pulls, 42.5 lbs
-3x10 Assisted Pull Ups with different grip each set, "7" (est. 20 lbs assistance),
-2x10 (per arm) Single Arm Bench Press, 50 lb dun-bells
-3x10 (per arm) Dun-bell rows, 50 lb dun-bells
-2x20 (per leg) Explosive Box step ups. (Did fast today, really hard)
-3x15 bicep curls (palms down, neutral palms, palms up dun-bells 40lbs)
-4x12 Rotator Cuff Cable Pulls, internal elbows at side, external elbows at side,internal elbows at 90 deg, external elbows at 90 deg, 20lbs
-2x16 (per leg) negative calv raises
Warm up was my commute in.
Super sets of the following:
-2x32 walking lunges, Apposing shoulder press, 10 lb dun-bells
-2x32 side squat crabs, 10 lb dun-bells
-3x 15 rep Bosu Ball balance
-3x12 Reverse Flys, 20 lbs
-3x10 Scotty Bobs, last set with two pulls per push, 30lb dun-bells
-3x10 Shoulder Press Squats 30 lb dun-bells
-3x10 Cable Tricep Pulls, 42.5 lbs
-3x10 Assisted Pull Ups with different grip each set, "7" (est. 20 lbs assistance),
-2x10 (per arm) Single Arm Bench Press, 50 lb dun-bells
-3x10 (per arm) Dun-bell rows, 50 lb dun-bells
-2x20 (per leg) Explosive Box step ups. (Did fast today, really hard)
-3x15 bicep curls (palms down, neutral palms, palms up dun-bells 40lbs)
-4x12 Rotator Cuff Cable Pulls, internal elbows at side, external elbows at side,internal elbows at 90 deg, external elbows at 90 deg, 20lbs
-2x16 (per leg) negative calv raises
5 PM
bike commute 30:00 [3] 7.0 mi (4:17 / mi) +500ft 4:01 / mi
Bike commute home. A little more intense than the ride in. Hustled up Avalon.
Tuesday May 3, 2011 #
5 AM
bike commute 25:00 [2] 7.0 mi (3:34 / mi) +50ft 3:33 / mi
slept:6.5
Bike commute to work. Easy cruise in.
6 AM
Spinning 25:00 [3]
ahr:150 max:170
Quick time on the spin bike by myself. Retarded gym staff opened the gym 90 minutes late so normal spin class was cancelled.
Did ab ripper and supermans before spinning (at my office building across the street!!).
Negative calv raises, 2x17 per leg after spinning.
Left Achilles feels great after massaging and icing last night. I wish it was always that easy!
Did ab ripper and supermans before spinning (at my office building across the street!!).
Negative calv raises, 2x17 per leg after spinning.
Left Achilles feels great after massaging and icing last night. I wish it was always that easy!
6 PM
bike commute 30:00 [3] 7.0 mi (4:17 / mi) +500ft 4:01 / mi
Bike commute home. A little more intense than the ride in. Hustled up Avalon.
Monday May 2, 2011 #
Note
Rest day! Did 2.5 mile walk with dog and Lucie. Foam roller on legs to work out stiffness from the weekend.
Sunday May 1, 2011 #
Cycling 4:30:00 [4] 70.0 mi (3:51 / mi) +6000ft 3:34 / mi
slept:8.0
Hard ride with lots of hills. Jer and Dan pushed me hard. Good to get some miles on the legs. Hopefully these lengths of rides will be finished stronger soon.
Foam roller on the legs a couple hours after getting home. Also tiger tailed the Achilles. Left Achilles is sore now the day after. Hope it doesn't get any worse.
Foam roller on the legs a couple hours after getting home. Also tiger tailed the Achilles. Left Achilles is sore now the day after. Hope it doesn't get any worse.