Training Log Archive: kgeisenIn the 7 days ending Dec 6, 2014:
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Friday Dec 5, 2014 #
5 PM
Elliptical warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
slept:7.0
6 PM
Strength (NROLFW2B3) 45:00 [3]
A Wide-grip deadlift from box
65/10
85/10
90/10 I won't say it's feeling easier, but it's at least feeling more natural
B1 Bulgarian split squat
50/10 each leg
55/10 each leg
B2 underhand grip lat pulldown
95/10
97/10
C1 Reverse lunge from box w/forward reach
25s/10 each leg - R knee was feeling iffy,but it ended up being ok thru both sets
25s/10 each leg
C2 Dumbbell prone Cuban snatch
8s/10
8s/10 Might be ready to move up to 10 lb dumbbells next time. Geez.
D1 Swiss ball crunch 10 x 2
D2 Reverse crunch 10 x 2
D3 lateral flexion 10 x 2 each leg
65/10
85/10
90/10 I won't say it's feeling easier, but it's at least feeling more natural
B1 Bulgarian split squat
50/10 each leg
55/10 each leg
B2 underhand grip lat pulldown
95/10
97/10
C1 Reverse lunge from box w/forward reach
25s/10 each leg - R knee was feeling iffy,but it ended up being ok thru both sets
25s/10 each leg
C2 Dumbbell prone Cuban snatch
8s/10
8s/10 Might be ready to move up to 10 lb dumbbells next time. Geez.
D1 Swiss ball crunch 10 x 2
D2 Reverse crunch 10 x 2
D3 lateral flexion 10 x 2 each leg
Running intervals (Treadmill) 15:00 [3] 1.55 mi (9:41 / mi)
shoes: Brooks Adrenaline
3 min w/u followed by 1 min hard/2 min easy intervals x 4
Hard was 8:41, 8:34, 8:20, 8:00. Last 1 min hard interval I followed up with an add'l 30 sec at 7:53 just to get back into the under 8's again. I like intervals. I should do them more often.
Hard was 8:41, 8:34, 8:20, 8:00. Last 1 min hard interval I followed up with an add'l 30 sec at 7:53 just to get back into the under 8's again. I like intervals. I should do them more often.
Tuesday Dec 2, 2014 #
3 PM
Yoga 1:00:00 [3]
rhr:57 slept:7.0
After three weeks off, yoga sucked more than usual.
9 PM
Elliptical warm up/down 10:00 [3] 1.04 mi (9:37 / mi)
Strength (NROLFW2A3) 35:00 [3]
A Front squat push press
45/10
50/10 first time I managed a full set at 50 lbs.
B1 Step up (5 risers +step)
40s/10
45s/10
B2 dumbbell one point row
30s/10 each leg
30s/10 left leg; 30s/2 right leg, arms were too tired so did the last 8 with 25s
C1 Static lunge, rear foot elevated - was going to skip these bc lunges are hard on my knees on a good day; instead just went with low wt & it was ok
25s/10 x 2
C2 pushups - skipped them bc I was still full from dinner.
D1 plank
60 sec x 2
D2 cable horizontal wood chop
55/10 x 2
45/10
50/10 first time I managed a full set at 50 lbs.
B1 Step up (5 risers +step)
40s/10
45s/10
B2 dumbbell one point row
30s/10 each leg
30s/10 left leg; 30s/2 right leg, arms were too tired so did the last 8 with 25s
C1 Static lunge, rear foot elevated - was going to skip these bc lunges are hard on my knees on a good day; instead just went with low wt & it was ok
25s/10 x 2
C2 pushups - skipped them bc I was still full from dinner.
D1 plank
60 sec x 2
D2 cable horizontal wood chop
55/10 x 2
Sunday Nov 30, 2014 #
Note
rhr:54 slept:10.0 (rest day)
Was supposed to run L&C with Chuck. Woke up at 5:45, thought about going until it was too late to actually go, texted him my regrets and went back to sleep. Bummed to miss what may be the last nice weather, but I think my body needed the break. Plus, I've learned that any guilt I feel about being gone most Sundays is misplaced, since my family got up at 10 and has been watching football since noon.