Training Log Archive: SweatyDogIn the 30 days ending Jun 30, 2011:
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Thursday Jun 30, 2011 #
12 PM
Strength Training 40:00 [4] 1.0 mi (40:01 / mi)
weight:175.4lbs
400m walking lunges
~16:12. Last time it was around 28!
~16:12. Last time it was around 28!
Wednesday Jun 29, 2011 #
Swimming 50:00 [3] 1.0 km (50:00 / km)
slept:8.5 weight:175.4lbs
Swim workout with filming and small intervals
Warm up:
100m crawl
200m CSS
50m crawl
50m CSS
50m crawl
50m CSS
250m CSS (5:30)
250m CSS (5:26) *estimate 500m to be ~11 minutes*
Warm up:
100m crawl
200m CSS
50m crawl
50m CSS
50m crawl
50m CSS
250m CSS (5:30)
250m CSS (5:26) *estimate 500m to be ~11 minutes*
Tuesday Jun 28, 2011 #
10 AM
Core 40:00 [2]
slept:7.5
60 second plank and side planks
30 bridges
60 side ball bounces
30 bird dogs
12 supermans
thorough stretching of tight muscles, mostly lower body
15 Y's
15 V-ups
15 Y's
80 2x3lb side bounce thingies
15 T's
15 sit ups
15 T's
60 second plank
15 I's
15 W's
Cat got in the way.
30 bridges
60 side ball bounces
30 bird dogs
12 supermans
thorough stretching of tight muscles, mostly lower body
15 Y's
15 V-ups
15 Y's
80 2x3lb side bounce thingies
15 T's
15 sit ups
15 T's
60 second plank
15 I's
15 W's
Cat got in the way.
6 PM
Running intervals 1:15:00 [5] 6.3 km (11:54 / km)
weight:174.6lbs
1 Crossfit Endurance Workout!!!!
3200m 15:46 Warm up
1600m 6:53
800m 3:03.7
400m 1:13.0
200m 31.4
100m 12.0
Totals:
6300m distance
27:39.1 exertion time
Average pace:
~7 min mile
Definitely a 5/5 intensity. Threw up right afterwards.
3200m 15:46 Warm up
1600m 6:53
800m 3:03.7
400m 1:13.0
200m 31.4
100m 12.0
Totals:
6300m distance
27:39.1 exertion time
Average pace:
~7 min mile
Definitely a 5/5 intensity. Threw up right afterwards.
Monday Jun 27, 2011 #
11 AM
Calisthenics 45:00 [5]
slept:6.0 weight:173.8lbs
2 rounds:
12 pull ups
24 push ups
24 sit ups
2 rounds:
12 pull ups
24 push ups
15 squats
Total:
48 pull ups
48 sit ups
30 squats
96 push ups
2 rounds:
10x single leg raises (each leg)
Hill Run
Squat Walk
15 Squats
(3:56.4 first time, 3:22 second time)
2 rounds:
10 four-ct. flutter kicks
10 box jumps
10 four-ct. hello dolly's
10 box jumps
12 pull ups
24 push ups
24 sit ups
2 rounds:
12 pull ups
24 push ups
15 squats
Total:
48 pull ups
48 sit ups
30 squats
96 push ups
2 rounds:
10x single leg raises (each leg)
Hill Run
Squat Walk
15 Squats
(3:56.4 first time, 3:22 second time)
2 rounds:
10 four-ct. flutter kicks
10 box jumps
10 four-ct. hello dolly's
10 box jumps
8 PM
Swimming intervals 31:39 [4] **** 1.1 km (28:46 / km)
1100m Total
100m freestyle warm up
3 x 100m sidestroke sprints (~2:00)
2 x 200m side stroke intervals (~4:15)
3 x 100m sidestroke sprints (~2:00)
Tested out new goggles, it definitely makes it easier to swim.
*Gotta concentrate on easier stroking and pacing, along with getting that arm pointed straight ahead and keeping it there. Slice through the water.*
100m freestyle warm up
3 x 100m sidestroke sprints (~2:00)
2 x 200m side stroke intervals (~4:15)
3 x 100m sidestroke sprints (~2:00)
Tested out new goggles, it definitely makes it easier to swim.
*Gotta concentrate on easier stroking and pacing, along with getting that arm pointed straight ahead and keeping it there. Slice through the water.*
Sunday Jun 26, 2011 #
8 AM
Swimming 39:15 [2] 1.0 mi (39:16 / mi)
weight:176.2lbs
Swim - Long Slow Distance
32 Laps (there and back) of a suspected 25 METER pool (not yard)
time after 9 laps was ~11 minutes,
so 10 laps was ~12:13 , not bad
32 Laps (there and back) of a suspected 25 METER pool (not yard)
time after 9 laps was ~11 minutes,
so 10 laps was ~12:13 , not bad
Saturday Jun 25, 2011 #
8 AM
Swimming intervals 50:00 [4] *** 0.38 mi (2:11:29 / mi)
slept:7.5
Run to the pool, ~0.5 miles.
Quick 100M freestyle warm-up
6 sets of 100M Combat Side Stroke sprints, ~1:55
Rest in between sets for 2x exertion time (~3:50)
Light stretch
Run home, ~0.5 miles
Total time = 50 minutes (8:15 AM to 9:05 AM)
Quick 100M freestyle warm-up
6 sets of 100M Combat Side Stroke sprints, ~1:55
Rest in between sets for 2x exertion time (~3:50)
Light stretch
Run home, ~0.5 miles
Total time = 50 minutes (8:15 AM to 9:05 AM)
6 PM
Core 40:00 [2]
weight:176lbs
15x Ball-Knee tucks
60x Side planters
30x Bird dogs
12x Supermans
30x Bridges
60s Plank & Side Planks
30x Bird Dogs
60x Side Planters
30x Bridges
12x Supermans
30x Leg Twists
25x In'n'out crunches
10 min stretch
60x Side planters
30x Bird dogs
12x Supermans
30x Bridges
60s Plank & Side Planks
30x Bird Dogs
60x Side Planters
30x Bridges
12x Supermans
30x Leg Twists
25x In'n'out crunches
10 min stretch
Friday Jun 24, 2011 #
2 PM
Shoulder Complex (Weight training) 50:00 [3] **
slept:8.5 weight:174.5lbs
Shoulder complex with Patrick, ~30 sets total.
2 rounds of 3 sets - Front, 45, and Side Raises (x15)
3 rounds of 2 sets - Front and Military Press (x15)
3 sets - Ball walkouts with shrugs (x5)
3 sets - Rubber-band Lat Pulldown (x15)
2 sets - 30 Push ups, close grip
3 sets - I's
3 sets - Y's
3 sets - T's
3 sets - Rubber-band rows (x15)
3 sets - Rubber-band curls (x15)
2 rounds of 3 sets - Front, 45, and Side Raises (x15)
3 rounds of 2 sets - Front and Military Press (x15)
3 sets - Ball walkouts with shrugs (x5)
3 sets - Rubber-band Lat Pulldown (x15)
2 sets - 30 Push ups, close grip
3 sets - I's
3 sets - Y's
3 sets - T's
3 sets - Rubber-band rows (x15)
3 sets - Rubber-band curls (x15)
Thursday Jun 23, 2011 #
3 PM
Bleachers (Sprints/HIIT) 30:00 [5] *
Backpack with 2 gallons of water, 2x 3 lbs. weights, and some clothes
Total Wt. ~ 25 lbs.
Warm-up jog w/pack: 5 minutes
Bleacher run: 9 minutes 20 seconds
2-3 minute cooldown
4 sets of 200M there and back sprints, avg time: ~45 seconds
Work to rest ratio of 1:2 (measured)
Est. total time: 30 minutes
Total Wt. ~ 25 lbs.
Warm-up jog w/pack: 5 minutes
Bleacher run: 9 minutes 20 seconds
2-3 minute cooldown
4 sets of 200M there and back sprints, avg time: ~45 seconds
Work to rest ratio of 1:2 (measured)
Est. total time: 30 minutes