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Training Log Archive: karajc10

In the 30 days ending Jun 30, 2013:

activity # timemileskm+m
  crosstraining10 4:30:00
  cross country 5 2:58:00 20.0(8:54) 32.19(5:32)
  Total15 7:28:00 20.0 32.19
averages - sleep:9.6 weight:140lbs

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Sunday Jun 30, 2013 #

5 PM

crosstraining (3-part strength/cardio) 30:00 [3]
slept:11.0 weight:140lbs

part 1 (cardio) - 30 jumping jacks, 5 burpees, 20 squats, 30 crunches, 10 standing calf raises, 30 mountain climbers, 5 push ups, 5 tricep dips, 20 lunges, 5 burpees, 30 vertical leg crunches, 15 squats, 40 russian twists, 20 mountain climbers, 30s wall sit

part 2 (strength) - squats until fail (175)

part 3 (abs) - 50 crunches, 40 mountain climbers, 30 side crunches, 20 suitcases, 10 scissors, 20 suitcases, 30 side crunches, 40 mountain climbers, 50 crunches

Saturday Jun 29, 2013 #

9 AM

cross country 42:00 [4] 4.8 mi (8:45 / mi)
slept:9.0 weight:140lbs shoes: brooks

long run + stretching

the rain felt nice :) side pain still bothering me

Wednesday Jun 26, 2013 #

9 AM

cross country (distance run) 40:00 [4] 4.4 mi (9:05 / mi)
slept:9.0 weight:140lbs shoes: brooks

40 min run with strides and stretching

skipped abs due to stomach ache

Monday Jun 24, 2013 #

6 PM

cross country (easy run) 16:00 [1] 2.0 mi (8:00 / mi)
slept:11.0 weight:140lbs shoes: brooks

2 mile run @ schroeder

cut down mileage due to heat

Sunday Jun 23, 2013 #

2 PM

crosstraining (mini workout ) 20:00 [2]

part 1 - 40 jumping jacks, 30 crunches, 20 squats, 10 push ups

part 2 - sit ups til failure (75), push ups til failure (27), plank til failure (1min50s)

need to drink more water, the heat is really getting to me!

Saturday Jun 22, 2013 #

11 AM

cross country (long run) 50:00 [5] 5.5 mi (9:05 / mi)
weight:140lbs shoes: brooks

50 min long run + 8 min abs and stretching

feeling very tired and sore

Friday Jun 21, 2013 #

6 PM

cross country 30:00 [3] 3.3 mi (9:05 / mi)
slept:10.0 weight:140lbs shoes: brooks

30 min run + abs and stretching

first day back! :)

Thursday Jun 20, 2013 #

10 PM

crosstraining (strength/cardio + abs) 30:00 [3]
slept:11.0 weight:140lbs

strength/cardio - 100 jumping jacks, 40 lunges, 100 high knees, 40 butt kickers, 20 side lunges, 10 leg lifts (each), 100 crunches

abs (part 1) - 20s plank, 30 crunches, 40 russian twists, 5 leg raises, 50 bicycles, 30 mountain climbers, 30s plank, 20 flutter kicks, 10 v-ups, 15 oblique crunches (each side), 20 russian twists, 10 leg raises, 30 bicycles, 20 mountain crunches, 50s plank

abs (part 2) - 30 jumping jacks, 20 crunches, 10 vertical leg crunches, 20 oblique crunches, 30 russian twists, 20s plank, 10 sit-ups, 20 bicycles, 30 scissors, 20 vertical leg crunches, 20s side plank (each side), 30 russian twists, 20 oblique crunches, 10 sit-ups, 20 scissors, 30s plank

Wednesday Jun 19, 2013 #

6 PM

crosstraining (arms + cardio/strength) 20:00 [2]
slept:7.0 weight:140lbs

arms - 10 arm swings, 20 arm circles, 12 push ups, 5 tricep dips, 15s plank, 10 push ups, 5 tricep dips, 20 bicep curls, 10 arm swings, 30s tricep stretch (each side)

cardio/strength - 100 jumping jacks, 40 lunges, 40 squats, 100 high knees, 40 butt kickers, 20 side lunges, 10 leg lifts (each), 100 crunches

Tuesday Jun 18, 2013 #

11 PM

crosstraining (4-part workout) 40:00 [4]
slept:11.0 weight:140lbs

warm up - 15 toe touches, 10 lunges

arms - 10 arm swings, 20 arm circles, 12 push ups, 5 tricep dips, 15s plank, 10 push ups, 5 tricep dips, 20 bicep curls, 10 arm swings, 30s tricep stretch (each arm)

strength/cardio - 40 lunges, 40 squats, 100 high knees, 40 butt kickers, 20 side lunges, 10 leg lifts (each side), 100 crunches

abs - 20s plank, 30 crunches, 40 russian twists, 5 leg lifts, 50 bicycles, 30 mountain climbers, 30s plank, 20 flutter kicks, 10 v-ups, 15 side crunches (each side), 20 russian twists, 10 leg raises, 30 bicycles, 20 mountain climbers, 50s plank

Monday Jun 17, 2013 #

11 AM

crosstraining (light abs/arms) 20:00 [2]
slept:9.0 weight:140lbs

abs: 20 leg lifts, 10 toe touches

arms: 10 arm swings, 20 arm circles, 12 push ups, 5 tricep dips, 15s plank, 10 push ups, 5 tricep dips, 20 bicep curls, 10 arms swings, 30s tricep stretch (each arm)

Sunday Jun 16, 2013 #

2 PM

crosstraining (2-part abs) 20:00 [2]
slept:10.5 weight:140lbs

part 1: 20 russian twists, 12 corkscrews, 20 bicycles, 30s side plank each side, teaser 20s x3

part 2: 60 sit-ups, 92 crunches, 60s plank, 29 push ups

Saturday Jun 15, 2013 #

3 PM

crosstraining (3-part abs) 30:00 [3]
slept:8.5 weight:140lbs

part 1: 1 min plank, 15 bicycles, 30s side plank (R), 15 bicycles, 30s side plank (L), 15 reverse crunches, 15 hip-ups, 1 min v-sit

part 2: 20 russian twists, 12 corkscrews, 20 bicycles, 30s side plank each side, teaser 20s x3

part 3: 57 sit ups, 83 crunches, 55s plank, 27 push ups

Thursday Jun 13, 2013 #

5 PM

crosstraining (4-part ab workout) 40:00 [4]
slept:9.5 weight:140lbs

part 1: 30 crunches, 20 bicycles, 30 toe touches, 20 reverse crunches, 15 side plank hip lifts (R), 30 crunches, 15 side plank hip lifts (L), 40 russian twists, 30 bicycles, 15 oblique v-ups (R), 20 reverse crunches, 15 oblique v-ups (L), 10 leg lifts

part 2: 10 jumping jacks, 10 push ups, 10 squats, 10 crunches
9 .....
8.....
etc.

part 3: 1 min plank, 15 bicycles, 30 sec side plank (R), 15 bicycles, 30 sec side plank (L), 15 reverse crunches, 15 hips up, 1 min v-sit

part 4: 20 russian twists, 12 corkscrews, 20 bicycles, 30 sec side plank each side, v-sit 20 sec x3.

DONE! :)

Tuesday Jun 11, 2013 #

crosstraining (strength/cardio workout) 20:00 [2]
slept:8.0 weight:140lbs

50 crunches
20 squats
1 min plank
2 min wall sit
30 side crunches (each side)
20 v-ups
150 calf raises (90 reg., 30 left, 30 right)
40 jumping jacks
15 squats
20 lunges
40 mountain climbers
50 bicycles
20s superman
5 push ups
40 high knees
20 vertical leg crunches
30s plank
40 mountain climbers
DONE! :)

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