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Training Log Archive: lukaslamb

In the 7 days ending Dec 28, 2014:

activity # timemileskm+ft
  Biking2 4:06:57 48.71(11.8/h) 78.39(19.0/h)
  Trainer Ride2 2:10:05
  Weight Training2 1:02:22
  Foam Roll & Mob Work3 32:27
  Metabolic Conditioning1 14:17
  Total7 8:06:08 48.71 78.39
averages - weight:216.9lbs

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Sunday Dec 28, 2014 #

Foam Roll & Mob Work warm up/down 10:09 [1]

Metabolic Conditioning (Dan John) 14:17 [4]
ahr:143 max:158 weight:219lbs

I did a modified "Maximal Fat Loss, Minimal Equipment" workout by Dan John. Found here: http://www.t-nation.com/training/maximal-fat-loss-...

I did the following:

- KB Swing - 44x15
- Push Up - x10
- TRX Row - x10
- Rest 30 sec

Repeat, keeping the swing at 15 reps each round, but counting down the push ups and rows - x9, x8, x7... x1.



Saturday Dec 27, 2014 #

Biking (Gravel) 3:06:46 [4] 35.05 mi (11.3 mph)
ahr:131 max:172 weight:217.5lbs

We did a Half a Boone Doggle Loop. Aaron, The Darkness, and Adam joined me. It never got as warm as the forecast suggested, and the "rain" came earlier than expected in the form of sleet and then snow. It got pretty cold, and we got soaked, but it was an awesome ride. Legs felt dead on the first climb, but by the end of the ride, I was actually feeling really strong. I rode my Single Cross because, you know, I'm just such a badass.

The final downhill was a bit sketchy with mud, grit, and snow pelting our faces. We all rode down it with our eyes mostly closed. So much fun. But I'm still picking shit out of my eyes. Maybe I should get a front fender or at least wear clear glasses.

My hands froze for the last hour. My toes were pretty damn cold even with the shoe covers. I'd love a pair of winter shoes, but just can't swing it right now.

We need to do more group rides like this.

Friday Dec 26, 2014 #

Foam Roll & Mob Work warm up/down 11:14 [1]

Weight Training 32:18 [4]
ahr:98 max:151 weight:218lbs

A. Deadlift - 135x6, 225x3, 295x2, 375x5,5
B1. Bench Press - 135x6, 185x3, 225x5,5
B2. Chin Up - BW x 2,2, +10x5,5
C1. Rev. Crunch - Holding onto 8#x15
C2. KB Swing - 44x35

Thursday Dec 25, 2014 #

Biking (Gravel) 1:00:11 [3] 13.66 mi (13.6 mph)
ahr:141 max:167 weight:216lbs

Solo Christmas out-and-back ride on the Single Cross near Becca's grandma's house. Great weather, a bit windy, and 3 or 4 solid climbs.

Wednesday Dec 24, 2014 #

Trainer Ride (Sufferfest Video) 1:10:05 [4]
ahr:132 max:173 weight:217lbs

I did the "Violater" video. Lots of short sprints (5 sec - 15 sec) with decreasing rest. 62 sprints total. Ouch.

Tuesday Dec 23, 2014 #

Foam Roll & Mob Work warm up/down 11:04 [3]

Weight Training 30:04 [4]
ahr:102 max:148 weight:215.5lbs

A. Deadlift - 135x6, 225x3, 295x2, 365x5, 375x5
B1. Bench Press - 135x6, 185x3, 215x5,5
B2. Chin Up - BWx2,2, +10x5,5
C1. Rev Crunch - holding 8x13
C2. KB Swing - 44x35

Monday Dec 22, 2014 #

Trainer Ride (Sufferfest Video) 1:00:00 [4]
ahr:146 max:175 weight:215.5lbs

I did the "Fight Club" video. That's a tough one.

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