Training Log Archive: kgeisenIn the 7 days ending Aug 1, 2015:
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Wednesday Jul 29, 2015 #
7 AM
Elliptical warm up/down 11 [2] 1.0 mi (11 / mi)
shoes: Brooks Adrenaline
Strength (NROLFW1B2) 30:00 [3]
DL 60/12, 70/12
DB shoulder press 15s/12 x2
OH lat pull down 75/12x2
Lunges 15s/12x2 backed off on weight from last time, better
Crunches 12x2
DB shoulder press 15s/12 x2
OH lat pull down 75/12x2
Lunges 15s/12x2 backed off on weight from last time, better
Crunches 12x2
10 AM
Running (Neighborhood) 20:36 [3] 1.9 mi (10:50 / mi)
shoes: Brooks Adrenaline
Super humid but heat wasn't bad. Dog dragged me 1/2 mile and was then over it. Tried sprinting 20 strides every block for last 1/2 mile but heat was getting to B so it wasn't all-out. Faster sections felt good, though.
Tuesday Jul 28, 2015 #
11 AM
Biking (Heritage loop) 49:48 [3] 12.7 mi (15.3 mph)
shoes: Airborne Delta CX
Short, paved ride. Super humid but heat wasn't so bad thanks to shade and cool air off the creek. Hoping to build a little better hot weather coping skills because last couple of hot rides have been kind of pathetic.
Monday Jul 27, 2015 #
7 AM
Elliptical 39:44 [3] 4.0 mi (9:56 / mi)
shoes: Brooks Adrenaline
Hit the gym while Jacob was at XC practice. Wanted to run, but I'm going to baby my knee for anothe day or so.
Strength (NROLFW1A2) 30:00 [3]
Squats 45/6, 65/12, 70/12
Seated row 75/12 x2
Push-ups 12x2
Step-ups 20's/12 x2 4 risers -+ step
Prone jackknife 15 x 2
Seated row 75/12 x2
Push-ups 12x2
Step-ups 20's/12 x2 4 risers -+ step
Prone jackknife 15 x 2