Training Log Archive: kgeisenIn the 1 days ending Jan 12, 2015:
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| Mo |
Monday Jan 12, 2015 #
9 PM
Elliptical warm up/down 10:07 [3] 1.09 mi (9:17 / mi)
shoes: Brooks Adrenaline
Strength (NROLFW3B1) 35:00 [3]
A Barbell Romanian DL/bent row
60/6, 70/6, 75/6
B1 Partial single leg squat 3x6 BW. Very hard with my left knee.
B2 wide grip lat pulldown
95/6, 105/6, 110/6
C1 Back extension
50/6, 65/6 x 2
C2 YTWL 5lb hand weights/6 x 3
D1 Swiss ball crunch 6x3
D2 Prone jackknife 6x3 - only thing that hurt my hands
D3 Lateral flexion 6x3
60/6, 70/6, 75/6
B1 Partial single leg squat 3x6 BW. Very hard with my left knee.
B2 wide grip lat pulldown
95/6, 105/6, 110/6
C1 Back extension
50/6, 65/6 x 2
C2 YTWL 5lb hand weights/6 x 3
D1 Swiss ball crunch 6x3
D2 Prone jackknife 6x3 - only thing that hurt my hands
D3 Lateral flexion 6x3
Running intervals (Treadmill) 12:00 [3] 1.17 mi (10:15 / mi)
shoes: Brooks Adrenaline
Supposed to be a gentler interval session, so I kept the fast minutes in the high 8's and the rest in the high 10's. That was plenty for tonight.