Training Log Archive: TrailratIn the 1 days ending Aug 8, 2017:
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Tuesday Aug 8, 2017 #
5 AM
Running (Road) 57:22 6.75 mi (8:30 / mi) +166ft 8:18 / mi
ahr:140 max:164 shoes: N2 V2 Road Gray/Orange
Easy jog before work. Slow and sluggish. One would think after a day off it would not be sluggish but that never seems to be the case. Think it is more of a morning thing.
10 AM
Running (Road) 14:36 1.8 mi (8:07 / mi) +34ft 7:58 / mi
ahr:129 max:141 shoes: N2 V2 Road Gray/Orange
Warmup jog before lifting.
11 AM
Weights (Westside) 1:10:00 [3] 0.75 mi (1:33:20 / mi)
Week 6/ Day 1
Mobility after warmup jog
Back Squat, 1RM
* no more than 3 attempts above 90% (175,185,190)
a. Weighted DB Step up, 20” (AHAP)
5x10 (W4=50lbs, then 45lbs) (W5,W6=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) (W6=80lbs)
d. Foam Roll Legs (minimum 15 minutes)
Mobility after warmup jog
Back Squat, 1RM
* no more than 3 attempts above 90% (175,185,190)
a. Weighted DB Step up, 20” (AHAP)
5x10 (W4=50lbs, then 45lbs) (W5,W6=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) (W6=80lbs)
d. Foam Roll Legs (minimum 15 minutes)