Training Log Archive: Mr WonderfulIn the 7 days ending Feb 15, 2020:
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Friday Feb 14, 2020 #
8 AM
Adventure Race 51:20 [3] 2.92 mi (17:35 / mi)
ahr:147 max:177 slept:7.0 weight:234.5lbs shoes: New Balance Weight
Typical Jens story:
I've been using the same workout sheet waiting for it to get updated, but cc was updated so I asked at the desk if it went through, and since I already had to be social, asked when training prescription got updated, and it turns out far more frequently, if you turn it in, which hadn't been mentioned. At least it was a pretty solid week to repeat so I don't think I'm worse for it. Curious what Monday will bring!
Anyway, slightly abbreviated non weight day:
4 minute warmup
1/2 mile jog @ 6 mph (legs tight)
5 minutes stairmill, level 3
1/2 mile jog @ 8 mph
10 minutes bike @ "250" watts, 90 rpm
1/2 mile jog @ 9 mph not bad this round
5 minutes stairmill, level 3, saw 165 bpm so not far off
1/2 mile jog @ 9 mph a little tougher this round
5 minutes @ "300" watts, 90 rpm
no cooldown, late. Gotta get up slightly earlier and get wee man out the door slightly earlier.
I've been using the same workout sheet waiting for it to get updated, but cc was updated so I asked at the desk if it went through, and since I already had to be social, asked when training prescription got updated, and it turns out far more frequently, if you turn it in, which hadn't been mentioned. At least it was a pretty solid week to repeat so I don't think I'm worse for it. Curious what Monday will bring!
Anyway, slightly abbreviated non weight day:
4 minute warmup
1/2 mile jog @ 6 mph (legs tight)
5 minutes stairmill, level 3
1/2 mile jog @ 8 mph
10 minutes bike @ "250" watts, 90 rpm
1/2 mile jog @ 9 mph not bad this round
5 minutes stairmill, level 3, saw 165 bpm so not far off
1/2 mile jog @ 9 mph a little tougher this round
5 minutes @ "300" watts, 90 rpm
no cooldown, late. Gotta get up slightly earlier and get wee man out the door slightly earlier.
Thursday Feb 13, 2020 #
5 AM
Biking 47:44
ahr:125 max:159
Biking 18:41 0.28 mi (0.9 mph) +1m
ahr:112 max:143
Biking 27:00
ahr:130 max:144
8 AM
Weights 38:38 [3]
ahr:126 max:173 slept:6.0 weight:234lbs shoes: New Balance Weight
4 min warmup
Three rounds of:
10 reps of 75 / 80 / 80 lb goblet squat (could sneak up a bit if I can hold onto it)
10 squat jumps
12 reps 50 lb dumbbell incline (wobbly, dropped to 45 halfway through second set)
12 reps 50 lb dumbbell row (slightly too easy)
1/4 mile jog @ 10 mph
Three rounds of:
10 reps of 75 / 80 / 80 lb goblet squat (could sneak up a bit if I can hold onto it)
10 squat jumps
12 reps 50 lb dumbbell incline (wobbly, dropped to 45 halfway through second set)
12 reps 50 lb dumbbell row (slightly too easy)
1/4 mile jog @ 10 mph
Wednesday Feb 12, 2020 #
5 AM
Biking 1:21:57 27.09 mi (19.8 mph) +21m
ahr:134 max:161
Walking 40:34 4.21 mi (9:39 / mi)
ahr:139 max:148
Monday Feb 10, 2020 #
4 AM
Biking 2:14:08 27.42 mi (12.3 mph)
ahr:134 max:149
Sunday Feb 9, 2020 #
7 AM
Walking 1:44:11 10.01 mi (10:25 / mi) +113m 10:04 / mi
ahr:148 max:171