Training Log Archive: DorisIn the 7 days ending Mar 20, 2017:
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Monday Mar 20, 2017 #
Strength 30:00 [3]
@ Rockville swim
dips/pushup/pullups/swings
rinse. repeat.
Abbreviated workouts this week.
dips/pushup/pullups/swings
rinse. repeat.
Abbreviated workouts this week.
Sunday Mar 19, 2017 #
Event: QOC Wheaton
Running 50:00 [3] 5.0 mi (10:00 / mi)
shoes: Asics Gel Cumulus 17
@ king farm loop
10 min warm up.
Pick ups every other song.
10 min warm up.
Pick ups every other song.
Orienteering 39:26 [3] 3.3 km (11:57 / km)
shoes: inov-8 X-Claw 275
@ Wheaton
Ran the whole way, mostly on trails. Made an extended loop around the wrong lake for #3, lost a few minutes there. Other than that, pretty clean.
Ran the whole way, mostly on trails. Made an extended loop around the wrong lake for #3, lost a few minutes there. Other than that, pretty clean.
Saturday Mar 18, 2017 #
Strength 1:00:00 [3]
@ Rockville swim
Plank 4 x 30 x 45 lbs
Push up (knee) 11 11
Dead 105x12 100x10
Bench 60x12 55x10 (6 - slow neg)
Mil 40x12 35x13
Quad 130x12 125x15
Pull 30x12 3012
Dip 40x12 40x12
Plank 4 x 30 x 45 lbs
Push up (knee) 11 11
Dead 105x12 100x10
Bench 60x12 55x10 (6 - slow neg)
Mil 40x12 35x13
Quad 130x12 125x15
Pull 30x12 3012
Dip 40x12 40x12
Friday Mar 17, 2017 #
Running 25:00 [3] 2.5 mi (10:00 / mi)
(injured) shoes: Asics Gel Cumulus 17
@ Beall Ave.
Up and down the street easy. 25 min. Worried about my heel.
Up and down the street easy. 25 min. Worried about my heel.
Thursday Mar 16, 2017 #
Strength 1:00:00 [3]
@ Rockville swim
plank 4 x 30 sec x 45 lbs
push up (knee) 20
dead 105x10 100x15
bench 60x12 55x12 (6-slow neg)
quad 130x12 125x14
Pull 30x12 30x11 (6-slow neg)
Dip 40x12 40x10
Mil 40x12 35x12 (6-slow neg)
Swings + jump rope.
plank 4 x 30 sec x 45 lbs
push up (knee) 20
dead 105x10 100x15
bench 60x12 55x12 (6-slow neg)
quad 130x12 125x14
Pull 30x12 30x11 (6-slow neg)
Dip 40x12 40x10
Mil 40x12 35x12 (6-slow neg)
Swings + jump rope.
Wednesday Mar 15, 2017 #
Running 1:10:00 [3] 7.0 mi (10:00 / mi)
(injured) shoes: Asics Gel Cumulus 17
@ Rockville swim
7 miles on treadmill - 1 mile w/u & 6 miles a touch faster than easy - 9s & 10s
Heel hurt just a bit. I stepped into a hole on Sat in the woods and remember hurting my heel. Hopefully won't turn into plantar fasciitis. Bleh.
7 miles on treadmill - 1 mile w/u & 6 miles a touch faster than easy - 9s & 10s
Heel hurt just a bit. I stepped into a hole on Sat in the woods and remember hurting my heel. Hopefully won't turn into plantar fasciitis. Bleh.
Tuesday Mar 14, 2017 #
Note
(rest day)
Thought about doing some cardio - indoor biking? But nothing. Snowed in. Still tired and working though DST.