Training Log Archive: SweatyDogIn the 31 days ending Jul 31, 2011:
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Thursday Jul 28, 2011 #
4 PM
Swimming 1:00:00 [2] 1.2 mi (50:00 / mi)
Snorkeling (2 days combined into today)
5 PM
Running 15:00 [3] 1.5 mi (10:00 / mi)
Monday Jul 25, 2011 #
10 PM
Running 1:00:00 [5] 5.0 mi (12:00 / mi)
Running quick with tim, threw up! had to stop though
11 PM
Strength Training 30:00 [4]
3 circuits of:
10 push ups
15 4-count flutter kicks
10 wide push ups
10 crunches
5 diamond push ups
10 supermans
then max of each exercise!!!! (except supermans)
35 push ups
32 flutter kicks
25 wide push ups
25 crunches
12 diamond push ups
total:
147 push ups
77 flutter kicks
55 crunches
10 push ups
15 4-count flutter kicks
10 wide push ups
10 crunches
5 diamond push ups
10 supermans
then max of each exercise!!!! (except supermans)
35 push ups
32 flutter kicks
25 wide push ups
25 crunches
12 diamond push ups
total:
147 push ups
77 flutter kicks
55 crunches
Sunday Jul 24, 2011 #
9 PM
Strength Training 30:00 [4]
weight:173.8lbs
3 circuits of:
10x V-sit ups
20x Wipers
12x Supermans
20x Burpees
3 circuits of:
20x four-count flutter kicks
20x side raises 45lb plate (each side)
15x four-count hello dollys
20x burpees
total:
-24 sets
-291 abdominal reps
-120 burpees
10x V-sit ups
20x Wipers
12x Supermans
20x Burpees
3 circuits of:
20x four-count flutter kicks
20x side raises 45lb plate (each side)
15x four-count hello dollys
20x burpees
total:
-24 sets
-291 abdominal reps
-120 burpees
10 PM
Swimming 45:00 [3] 1.0 mi (45:01 / mi)
2 sets of:
200m freestyle
200m side stroke
2 sets of:
100m freestyle
100m side stroke
200m freestyle
200m side stroke
200m freestyle
200m side stroke
2 sets of:
100m freestyle
100m side stroke
200m freestyle
200m side stroke
Saturday Jul 23, 2011 #
4 PM
Running 50:00 [3] 5.2 mi (9:37 / mi)
Barefoot on the beach, 1.5 miles, 2x 100m sprints, then another 3.8 miler
blood blister on my toe!
blood blister on my toe!
Sunday Jul 17, 2011 #
8 AM
Strength Training 40:00 [3]
5 min warm up, stairmaster
x10 chest press, 50# dumbbells
10 burpees
x10 chest press, 60# dumbbells
10 burpees
x8 chest press, 70# dumbbells
10 burpees
x10 behind head weight thing, 45# dumbbell
x10 shoulder press, 35# dumbbells
x10 behind head weight thing, 45# dumbbell
x10 shoulder press, 20# dumbbells
x10 diamond pushups
x10 divebomber
x10 chest press, 50# dumbbells
10 burpees
x10 chest press, 60# dumbbells
10 burpees
x8 chest press, 70# dumbbells
10 burpees
x10 behind head weight thing, 45# dumbbell
x10 shoulder press, 35# dumbbells
x10 behind head weight thing, 45# dumbbell
x10 shoulder press, 20# dumbbells
x10 diamond pushups
x10 divebomber
Swimming 50:00 [3] 1.0 mi (50:01 / mi)
alternating 100yd of freestyle and css.... freestyle seems WAY easy now!
4 PM
Running 1:00:00 [5] 4.3 mi (13:57 / mi)
Dude kicked my butt, pt with running is good. Sprinting and then resting is better.
Saturday Jul 16, 2011 #
8 AM
Running 28:33 [4] 3.27 mi (8:44 / mi)
Higher intensity, shorter run with hills. Still managed to keep time fairly low per mile for hills, I think.
Friday Jul 15, 2011 #
1 PM
Strength Training 50:00 [3] 1.0 mi (50:01 / mi)
weight:174.5lbs
1 mile warm up (8:00)
circuit of 4-6-10-6-4:
40# KB swing
140# lat pulldown
circuit of 10-8-6-4-2 (double for the situps)
140# rows
sit ups
20# man makers x10
belly angels x15
30# man makers x10
belly angels x15
freemotion sets, shoulder stability
circuit of 4-6-10-6-4:
40# KB swing
140# lat pulldown
circuit of 10-8-6-4-2 (double for the situps)
140# rows
sit ups
20# man makers x10
belly angels x15
30# man makers x10
belly angels x15
freemotion sets, shoulder stability
Swimming 50:00 [4] 1.0 mi (50:01 / mi)
3 sets, with rest:
100m freestlye
100m css
2 sets, with rest:
200m freestyle
200m css
200m freestyle
first time ever swimming a 200m freestyle!!!
100m freestlye
100m css
2 sets, with rest:
200m freestyle
200m css
200m freestyle
first time ever swimming a 200m freestyle!!!
Thursday Jul 14, 2011 #
9 AM
Running 1:03:00 [2] 6.43 mi (9:48 / mi)
Wednesday Jul 13, 2011 #
4 PM
Strength Training 45:00 [3]
weight:175.5lbs
Legs day, 5:00 warm up on stairmaster
10 lunges each side with 45# dumbbells, then 50#
3 sets of 5x #135 cleans
2 circuits:
10x 270# leg press, 20x flutter kicks
2 circuits:
10x 270# calf press, 20x hello dolly's
20 jump squats, 80#
18 jump squats, 100#
10 lunges each side with 45# dumbbells, then 50#
3 sets of 5x #135 cleans
2 circuits:
10x 270# leg press, 20x flutter kicks
2 circuits:
10x 270# calf press, 20x hello dolly's
20 jump squats, 80#
18 jump squats, 100#
5 PM
Swimming 48:00 [4] *** 1.0 mi (48:01 / mi)
3 circuits of:
100m FS
100m CSS
10 rounds of 90 seconds:
50m (alternating FS & CSS)
2 circuits of:
100m FS
100m CSS
100m CSS
100m FS
100m CSS
10 rounds of 90 seconds:
50m (alternating FS & CSS)
2 circuits of:
100m FS
100m CSS
100m CSS
Monday Jul 11, 2011 #
7 PM
Strength Training 40:00 [2]
weight:175.5lbs
5 minute rowing warm up
light stretch
2 circuits of:
Pull up x 20 (then 15)
#225 Deadlift x10
2 circuits of:
Y's x 10 (#5)
T's x 10 (#5)
15 wide grip pull ups
2 circuits of:
#130 Rows x10
Curl ups x 20
2 sets:
Reverse peck deck x 10
Light day, tired!
light stretch
2 circuits of:
Pull up x 20 (then 15)
#225 Deadlift x10
2 circuits of:
Y's x 10 (#5)
T's x 10 (#5)
15 wide grip pull ups
2 circuits of:
#130 Rows x10
Curl ups x 20
2 sets:
Reverse peck deck x 10
Light day, tired!
8 PM
Swimming intervals 25:00 [3] *** 0.8 km (31:15 / km)
Really felt good on the 100 yd freestyles,
CSS when looking left is great, CSS when looking right could use some work.
CSS when looking left is great, CSS when looking right could use some work.
Sunday Jul 10, 2011 #
8 AM
Swimming 40:00 [3] 1.3 km (30:46 / km)
weight:174lbs
500 yd CSS in 11 min flat woo! PR from 12!
Then swam some freestyle, got stroke count down from 19 to 16.
Then swam some freestyle, got stroke count down from 19 to 16.
6 PM
Running long 1:16:33 [2] 8.3 mi (9:13 / mi)
weight:175.4lbs
LSD around eastlake, ran into Aubyn from Crossfit Endurance
Longest run ever!
Longest run ever!
10 PM
Strength Training 45:00 [3]
5:00 row machine warm up ~50 calories
2 circuits:
#95-#105 Press x10
abdominals x10-20
2 circuits:
#165-#155 Bench press
Oblique w/ #45 x20 each side
20 burpees
10x forward raise #10
10x side raise #10
10x shoulder press #10
2 sets:
#50 High pulls x10
2 circuits:
15x Dips
15x Back extension
2 circuits:
#95-#105 Press x10
abdominals x10-20
2 circuits:
#165-#155 Bench press
Oblique w/ #45 x20 each side
20 burpees
10x forward raise #10
10x side raise #10
10x shoulder press #10
2 sets:
#50 High pulls x10
2 circuits:
15x Dips
15x Back extension
Saturday Jul 9, 2011 #
4 PM
Running hills 35:00 [5] 3.2 mi (10:56 / mi)
Did the Dawsonia st climb, 1.8 mi up and down
Previous record was 13:57, shattered that with a 13:15 ~
Previous record was 13:57, shattered that with a 13:15 ~
Friday Jul 8, 2011 #
3 PM
Running 50:00 [4] 3.06 mi (16:20 / mi) +275m 12:46 / mi
1/2 mile warm up
stretch
1.53 mile hill climb
5 minute rest
1.53 mile hill climb
light stretch
Hot out, about 75-80.
stretch
1.53 mile hill climb
5 minute rest
1.53 mile hill climb
light stretch
Hot out, about 75-80.
4 PM
Strength Training 50:00 [4]
weight:175.3lbs
3 circuits of:
10x Squat jump (#80 barbell)
10x Lunges (ea side)(#80)
15x Calf raise (#80)
2 circuits of:
20x Leg press (#180)
15x Single leg calf raise
3 sets in a row of 20x-10x-10x :
Quad extensions
Hamstring flexions
Hip adductors
Hip abductors
Calf machine
10x Squat jump (#80 barbell)
10x Lunges (ea side)(#80)
15x Calf raise (#80)
2 circuits of:
20x Leg press (#180)
15x Single leg calf raise
3 sets in a row of 20x-10x-10x :
Quad extensions
Hamstring flexions
Hip adductors
Hip abductors
Calf machine
5 PM
Swimming intervals 30:00 [5] 0.7 km (42:51 / km)
Warm up of 100m (had to get out of pool)
10x freestyle 50m starting every 90 seconds (taxing!)
~4x CSS 50m starting every 90 seconds (about as taxing)
Learned that putting chest down into water and raising arm toward surface helps streamline, and use the abdominals to rotate for the next freestyle stroke, instead of pushing really hard off of the water and leaning face up. Endurance still needs work.
10x freestyle 50m starting every 90 seconds (taxing!)
~4x CSS 50m starting every 90 seconds (about as taxing)
Learned that putting chest down into water and raising arm toward surface helps streamline, and use the abdominals to rotate for the next freestyle stroke, instead of pushing really hard off of the water and leaning face up. Endurance still needs work.
Thursday Jul 7, 2011 #
12 PM
Strength Training 45:00 [4] 1.0 mi (45:01 / mi)
weight:172.7lbs
1 mile warm up 7:15 (okay? treadmill = cheatsauce)
Light stretch
2rounds:
40# Pull ups x8
40# KB Swings x10
110# DL x10
2rounds:
15 rows (machine) 110#
12x 5# Y's
12x 5# T's
2rounds:
10 DB rows 40#
15 belly angels
20x 45# decline sit up
40x 10# med ball twist
30x decline sit up
40x 10# med ball twist
Light stretch
2rounds:
40# Pull ups x8
40# KB Swings x10
110# DL x10
2rounds:
15 rows (machine) 110#
12x 5# Y's
12x 5# T's
2rounds:
10 DB rows 40#
15 belly angels
20x 45# decline sit up
40x 10# med ball twist
30x decline sit up
40x 10# med ball twist
1 PM
Swimming 30:00 [4] *** 0.8 km (37:30 / km)
4x 100m FS then 100m CSS
Swam frees relaxedly ish at 45 seconds (per 50m)
CSS around the same (45 --> 50)
Swam frees relaxedly ish at 45 seconds (per 50m)
CSS around the same (45 --> 50)
11 PM
Strength Training 1:15:00 [3]
Latenight workout with Jon
10x DL #115
70# weight step ups, 8 each side
135# squat, x15
40# KB swing, x10
135# squat, x15
2-4-6-8-10-8-6-4-2 Pyramid of #130 Lat Pulldown (50 reps)
2-4-6-8-10-8-6-4-2 Pyramid of #130 Close-grip rows (50 reps)
10x Shrugs #130
10x Curls #35
15x Belly angels
3 rounds, individually:
50x machine cruches
15x back extension, #25
40x russian twists, #10 ball
20x side-plank flexions
stretch
10x DL #115
70# weight step ups, 8 each side
135# squat, x15
40# KB swing, x10
135# squat, x15
2-4-6-8-10-8-6-4-2 Pyramid of #130 Lat Pulldown (50 reps)
2-4-6-8-10-8-6-4-2 Pyramid of #130 Close-grip rows (50 reps)
10x Shrugs #130
10x Curls #35
15x Belly angels
3 rounds, individually:
50x machine cruches
15x back extension, #25
40x russian twists, #10 ball
20x side-plank flexions
stretch
Wednesday Jul 6, 2011 #
7 AM
Running 45:00 [4] 3.64 mi (12:22 / mi)
slept:9.0 weight:174lbs
Run with Leg PT every 5 minutes down Proctor Valley Road
First mile was around 7:15
Second mile was around 8:11
Third mile was around 9:00 something, timer mis-press and mis-map
estimated at 3.64
*Had a glass of water, two big spoonfuls of yogurt, then more water with a light stretch at five minutes into it... desert presented too much wildlife, next time exercise somewhere more urban.
First mile was around 7:15
Second mile was around 8:11
Third mile was around 9:00 something, timer mis-press and mis-map
estimated at 3.64
*Had a glass of water, two big spoonfuls of yogurt, then more water with a light stretch at five minutes into it... desert presented too much wildlife, next time exercise somewhere more urban.
Tuesday Jul 5, 2011 #
8 AM
Swimming 45:00 [3] 0.75 mi (1:00:00 / mi)
slept:8.0
100m FS warm up
100 FS
100 FS
200 CSS
100 CSS
250 CSS 5:14
20 sit ups
20 push ups
100 FS
20 flutter kick
20 push ups
100 CSS
150 CSS
Total: 1200m
Estimated 500m swim time: ~10:30
***NOTE***
Tried tucking shoulders back significantly during swimming, helped somewhat in freestyle and css. Get a nice good push from the wall, it helps with time SO much... then breast stroke once and move into css. Need to lean towards the opposite side of the pool more with the css, and really get those scissor kicks down!
100 FS
100 FS
200 CSS
100 CSS
250 CSS 5:14
20 sit ups
20 push ups
100 FS
20 flutter kick
20 push ups
100 CSS
150 CSS
Total: 1200m
Estimated 500m swim time: ~10:30
***NOTE***
Tried tucking shoulders back significantly during swimming, helped somewhat in freestyle and css. Get a nice good push from the wall, it helps with time SO much... then breast stroke once and move into css. Need to lean towards the opposite side of the pool more with the css, and really get those scissor kicks down!
4 PM
Strength Training 1:00:00 [3]
weight:170lbs
3 circuits of:
5x man maker straightnarm rotation with pushup chaser
45 degrees raises
Is
Ys
Ts
Shoulder press
Rows
Front raises
Pull ups (x10)
Curls
5x man maker straightnarm rotation with pushup chaser
45 degrees raises
Is
Ys
Ts
Shoulder press
Rows
Front raises
Pull ups (x10)
Curls
Sunday Jul 3, 2011 #
4 PM
Running 40:00 [5] 2.5 mi (16:00 / mi)
slept:8.0
Warm-up jog for ~5:30
Bleachers 6:33 (PR)
Jog to track
Lap 1: 1:45.8
1 min rest
Lap 2: 1:35.5
1.5 min rest
Lap 3: 1:56.4
1 min rest
Lap 4: 1:52.1
1 min rest
~1 mile jog cooldown (7:15)
***** NOTE ***** Very hot day, ~80 at track
Bleachers 6:33 (PR)
Jog to track
Lap 1: 1:45.8
1 min rest
Lap 2: 1:35.5
1.5 min rest
Lap 3: 1:56.4
1 min rest
Lap 4: 1:52.1
1 min rest
~1 mile jog cooldown (7:15)
***** NOTE ***** Very hot day, ~80 at track
9 PM
Core 45:00 [2]
3 rounds of
60 sec plank
60 sec side-plank (subbed 40-50 side-foot touches)
30 bridges
12 supermans
30 bird dogs
then stretching of problem muscles (i.e. chest, hams, calves, neck, torso)
60 sec plank
60 sec side-plank (subbed 40-50 side-foot touches)
30 bridges
12 supermans
30 bird dogs
then stretching of problem muscles (i.e. chest, hams, calves, neck, torso)
Saturday Jul 2, 2011 #
7 AM
Strength Training 15:00 [3]
slept:8.5
4 Rounds:
12 pull ups (standard, chin up, commando, wide grip)
24 push ups (standard, 15x dips, standard, dive bomber + standard)
10-15 abs (flutter/scissor kicks, elbow to opposite knee, 15 situps, n/a)
12 pull ups (standard, chin up, commando, wide grip)
24 push ups (standard, 15x dips, standard, dive bomber + standard)
10-15 abs (flutter/scissor kicks, elbow to opposite knee, 15 situps, n/a)
8 AM
Swimming 30:00 [2] 0.7 km (42:51 / km)
100m CSS warm up
250m CSS interval ~5:35
300m CSS interval ~6:50
250m CSS interval ~5:35
300m CSS interval ~6:50
7 PM
Strength Training 30:00 [3]
Includes nearly all shoulder preparation exercises
listed on navy seal website
3 circuits of 15 reps: (3 or 8 pound weight)
Internal rotation
External rotation
Low shoulder raises (45 degrees)
Rows
Press Punch
Curls
T's
Y's
Dumbbell Press
Front Raise
~30 sets
listed on navy seal website
3 circuits of 15 reps: (3 or 8 pound weight)
Internal rotation
External rotation
Low shoulder raises (45 degrees)
Rows
Press Punch
Curls
T's
Y's
Dumbbell Press
Front Raise
~30 sets
Friday Jul 1, 2011 #
4 PM
Running long 1:00:23 [2] 6.43 mi (9:23 / mi)
weight:174.4lbs
Back to LSD, gotta get it in
Tried iMapMyRun, averaging a 9:34 minute pace, 17:35 after first 2 miles
Tried iMapMyRun, averaging a 9:34 minute pace, 17:35 after first 2 miles