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Training Log Archive: NSAR

In the 31 days ending Mar 31, 2012:

activity # timemileskm+m
  Weights19 15:50:00
  Synergy13 13:10:00
  jogging (running)15 10:58:10 74.0(8:54) 119.1(5:32)
  Cybex2 35:00
  Trek1 32:38
  Exercise Bike1 20:00 5.47(3:39) 8.8(2:16)
  StairMaster1 15:00 1.46(10:16) 2.35(6:23)
  Total50 41:40:48 80.93 130.25
averages - weight:204.8lbs

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Saturday Mar 31, 2012 #

jogging (running) (trail run) 37:49 [3] 6.7 km (5:39 / km)
shoes: Kinvara 2

Friday Mar 30, 2012 #

12 PM

Weights (arms) 1:00:00 [3]

8 PM

Synergy 1:05:00 [3]

Thursday Mar 29, 2012 #

12 PM

Weights (back) 1:00:00 [3]

6 PM

jogging (running) (trail run) 58:18 [3] 10.75 km (5:25 / km)
shoes: Kinvara 2

Wednesday Mar 28, 2012 #

7 PM

Synergy 1:10:00 [3]

deadlifts - 390lbs

Tuesday Mar 27, 2012 #

12 PM

Weights (shoulders) 40:00 [3]

6 PM

jogging (running) (Marysville Loop) 50:07 [3] 9.9 km (5:04 / km)
shoes: Kinvara 2

did the loop, some ice and snow on the last 2km stretch, cool run

Monday Mar 26, 2012 #

12 PM

Weights (chest) 45:00 [3]

C • If you do a 'chest' workout... 3
8 PM

Synergy 1:00:00 [3]

Sunday Mar 25, 2012 #

6 PM

jogging (running) (trail run) 54:53 [3] 9.6 km (5:43 / km)

needed a run after a long drive back from Dalhousie, flurries in the air, temp around 3 degrees, slow run out (29:19) and picked up the pace for the return

Friday Mar 23, 2012 #

Weights (biceps & calves) 50:00 [3]

Thursday Mar 22, 2012 #

12 PM

Weights (triceps) 50:00 [3]

6 PM

jogging (running) (trail run) 44:49 [3] 8.9 km (5:02 / km)
shoes: Kinvara 2

good run, nice and warm out, prob around 25 degrees, part of the trail was snow covered, about 1km, slowed me down a bit
C • Fast! 4

Wednesday Mar 21, 2012 #

12 PM

Weights (back) 50:00 [3]

8 PM

Synergy 1:00:00 [3]

Tuesday Mar 20, 2012 #

6 AM

Note
weight:201lbs

The Renegade Diet started seriously yesterday, but have been upping work outs and watching food for a bit. Started a variation of the diet last Thursday, so far am down 4lbs or so.
12 PM

Weights (shoulders) 1:00:00 [3]

6 PM

jogging (running) (outside) 34:49 [3] 7.5 km (4:39 / km)
shoes: Kinvara 2

good run, felt good, fastest pace this year, 21 degrees out.....WOW

Monday Mar 19, 2012 #

12 PM

Weights (chest) 1:00:00 [3]

8 PM

Synergy 1:00:00 [3]

Sunday Mar 18, 2012 #

jogging (running) (outside) 43:46 [3] 7.5 km (5:50 / km)
shoes: Kinvara 2

nice and sunny out, shins (mostly left) were a bit sore, still not used to running yet

Saturday Mar 17, 2012 #

Synergy 1:00:00 [3]

Friday Mar 16, 2012 #

7 PM

Weights (arms) 45:00 [3]

8 PM

jogging (running) (track) 33:52 [3] 5.63 km (6:01 / km)
shoes: Kinvara 2

jog 5 laps, walk 1/2 lap for 25 laps

Thursday Mar 15, 2012 #

5 PM

Weights (shoulders) 50:00 [3]

8 PM

Synergy 1:00:00 [3]

deadlifts - 440lbs for 5 reps, could not get 490lbs :(
dips - pyramid with Chris
zombie curls - pyramid with Chris

Wednesday Mar 14, 2012 #

8 PM

Synergy (prowler night) 1:00:00 [3]

Tuesday Mar 13, 2012 #

5 PM

Weights (back) 50:00 [3]

6 PM

jogging (running) (treadmill) 30:00 [3] 4.3 km (6:59 / km)
shoes: KSO Trek - Vibram

Cybex 20:00 [3]

Monday Mar 12, 2012 #

12 PM

Weights (chest & calves) 50:00 [3]
weight:207.4lbs

7am weight, home scale

flat smith bench - worked up to 1 pl + 2 3/4s per side (135lb/side)
wide hammer - worked up to 2 pl + 2 3/4s + 1 1/4 per side (185lb/side)
flat bench cables with pushups

did standing calf extensions with smith - 5 sets
7 PM

Synergy 1:00:00 [3]

Sunday Mar 11, 2012 #

Note

day off

Saturday Mar 10, 2012 #

8 AM

jogging (running) (trail) 43:54 [3] 6.63 km (6:37 / km)
shoes: Salomon 3D - blue

lots of lower leg pain, shins, ankles, bit of calves again, but it may be the shoes, will try same run with my Kinvara's later today or tomorrow

21:04 - halfway point
3 PM

Synergy 1:00:00 [3]

6 PM

jogging (running) (trail) 39:33 [3] 6.63 km (5:58 / km)
shoes: Kinvara 2

same run as this am, felt good, right shin problems came back but only in the last km.

20:04 - halfway

Friday Mar 9, 2012 #

12 PM

Weights (arms) 50:00 [3]

1 PM

jogging (running) (track) 28:14 [3] 5.0 km (5:39 / km)
shoes: KSO Trek - Vibram

Thursday Mar 8, 2012 #

Weights (back & traps) 50:00 [3]

Synergy 45:00 [3]

Prowler - 10 sets (40 lengths) - 12:01

Wednesday Mar 7, 2012 #

12 PM

Weights (shoulders) 50:00 [3]

Tuesday Mar 6, 2012 #

5 PM

jogging (running) (track) 1:03:22 [3] 10.86 km (5:50 / km)
shoes: Kinvara 2

1st 4.430km = 27:03
2nd 4.430km = 27:07
3rd block - last 2km = 9:12
6 PM

StairMaster 15:00 [3] 1.46 mi (10:16 / mi)
shoes: Kinvara 2

70 floors
7 PM

Exercise Bike 20:00 [3] 8.8 km (2:16 / km)

Monday Mar 5, 2012 #

12 PM

Weights (chest & calves) 50:00 [3]
weight:206lbs

cable psh downs to warm up elbows
flat smith machine - 4 sets - worked up to 2 plates + 35 per side
flat dumb flyes - 4 sets x 45lb
incl wide hammer - 4 sets - worked up to 3 plates + 35 + 25 per side

worked in calves as superset between exercise 1 and 2 for 7 sets total (standing and seated raises)
8 PM

Synergy 1:10:00 [3]

A. ring pulls 6 x 5

B. pistol squats
hammer
banded push ups
roll outs
*superset 4 sets x 12-15

C. prowler hell - 7:41 - good time for first time

D. shoulder work - wall slides, extenders

Sunday Mar 4, 2012 #

Note

Rest day

Saturday Mar 3, 2012 #

11 AM

Trek (Kilarney Lake Trails) 32:38 [3]

3 PM

Weights (arms) 30:00 [3]

4 PM

jogging (running) (track) 34:44 [3] 5.5 mi (6:19 / mi)
shoes: Kinvara 2

5 laps lane 4
5 laps lane 3
5 laps lane 2
5 laps lane 1
5 laps lane 4
5 PM

Cybex 15:00 [3]

Friday Mar 2, 2012 #

7 PM

Synergy 1:00:00 [3]
shoes: KSO Trek - Vibram

tire flips (400lb tire)
prowler push ( 4x45lb)
farmer walk (2x45 + 2x10) each bar

chins & dips super set x 4 sets

Thursday Mar 1, 2012 #

12 PM

Weights (shoulders) 50:00 [3]

5 PM

jogging (running) (track) 1:00:00 [3] 10.35 km (5:48 / km)
shoes: Kinvara 2

46 laps in 60 min
1 lap slow jog
1 lap cool down (walk)

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