Training Log Archive: itsmartinIn the 1 days ending Aug 20, 2014:
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Wednesday Aug 20, 2014 #
Note
rhr:47 slept:5.0
5 AM
Strengthening 45:00 [3]
weight:184lbs shoes: Sneakers
core + push-ups + ankle
plank: 4 min, 2 min each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/20/12
wobble disk: 3 min each leg
plank: 4 min, 2 min each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/20/12
wobble disk: 3 min each leg
7 AM
Cycling (Commute) 25:39 [2] 5.93 mi (4:20 / mi) +357ft 4:06 / mi
shoes: Raleigh Mojave 8.0
commute to work
4 PM
Cycling (Commute) 28:45 [2] 6.05 mi (4:45 / mi) +468ft 4:26 / mi
shoes: Raleigh Mojave 8.0
commute home
Legs are feeling heavy these days.
Legs are feeling heavy these days.
6 PM
Running (Track) 1:33:33 [3] 9.2 mi (10:10 / mi) +241ft 9:55 / mi
ahr:89 max:160 shoes: Brooks Glycerin 11-Blue 12
SRC track workout
Jogged to the track, did the workout, jogged home.
6 x 1000 m w/400 m jog between efforts
4:00
3:57
4:00
4:00
4:02
3:56
The goal was 6-8 efforts and interestingly everyone (including me) except one person did 6. Usually everyone tries to complete the entire workout. We had two people coming back from injury, a few newbies, I guess that's why.
My calf felt mostly okay. The weak link is my lungs.
Jogged to the track, did the workout, jogged home.
6 x 1000 m w/400 m jog between efforts
4:00
3:57
4:00
4:00
4:02
3:56
The goal was 6-8 efforts and interestingly everyone (including me) except one person did 6. Usually everyone tries to complete the entire workout. We had two people coming back from injury, a few newbies, I guess that's why.
My calf felt mostly okay. The weak link is my lungs.