Training Log Archive: TrailratIn the 1 days ending Jul 31, 2017:
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| Mo |
Monday Jul 31, 2017 #
4 AM
Note
weight:173.8lbs
WTF?????!!!! Up almost 4 pounds from last week and I have been eating clean and even been -500 calories a day to try and lose weight. Maybe it is from the salt in the soy sauce I had with sushi last night? Retaining water? Very frustrated right now.
5 AM
Running (Trail) 51:13 6.42 mi (7:59 / mi) +136ft 7:49 / mi
ahr:156 max:176 shoes: N2 V2 Road Gray/Orange
Monday Mellow miles before work. First 2 miles were a little rough but loosened up after that.
10 AM
Running (Mix) 24:43 3.02 mi (8:11 / mi) +90ft 7:58 / mi
ahr:129 max:147 shoes: N2 V2 Road Gray/Orange
Warmup jog before lifting at the gym. Nice and easy.
11 AM
Weights (Westside) 1:15:00 [3] 0.75 mi (1:40:00 / mi)
Week 5/ Day 1
Warmup was the 3 mile jog then did a lot of mobility to loosen up.
Overhead Squat, 1RM
* no more than 3 attempts above 90%
(85,95,95) - matched my max from a year ago twice and could have done more! pumped about that!
a. Weighted DB Step up, 20” (AHAP)
5x10 (W4=50lbs, then 45lbs) (W5=35lbs)
b. Air Squats, 100 reps in as few sets as possible (use a med ball to make sure you’re low enough)
c. Sled Pull, 1000m (add weight each week)(W4=70lbs) (W5=75lbs)
d. Foam Roll Legs (minimum 15 minutes)
Warmup was the 3 mile jog then did a lot of mobility to loosen up.
Overhead Squat, 1RM
* no more than 3 attempts above 90%
(85,95,95) - matched my max from a year ago twice and could have done more! pumped about that!
a. Weighted DB Step up, 20” (AHAP)
5x10 (W4=50lbs, then 45lbs) (W5=35lbs)
b. Air Squats, 100 reps in as few sets as possible (use a med ball to make sure you’re low enough)
c. Sled Pull, 1000m (add weight each week)(W4=70lbs) (W5=75lbs)
d. Foam Roll Legs (minimum 15 minutes)