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Training Log Archive: SweatyDog

In the 7 days ending Jul 16, 2011:

activity # timemileskm+m
  Strength Training4 3:00:00 1.0 1.61
  Running3 2:48:06 18.0(9:20) 28.97(5:48)
  Swimming4 2:43:00 3.3(49:20) 5.32(30:39)
  Total10 8:31:06 22.3 35.9
averages - weight:175lbs

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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

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!!!

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#
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

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!
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.

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.
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!
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

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