Training Log Archive: j-manIn the 7 days ending Jan 26, 2008:
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Saturday Jan 26, 2008 #
Run 1:00:00
shoes: Salomon XCR
Ran over to Tyler and to the fence. Saw a guy running faster than I've seen anyone running in Tyler before. He was wearing some triathalon shirt.
I hit the fence in 30:30 but got back in 27:00 (I think.) The way back involved one minute waiting to cross the road, but the way out was even more delayed.
I hit the fence in 30:30 but got back in 27:00 (I think.) The way back involved one minute waiting to cross the road, but the way out was even more delayed.
Friday Jan 25, 2008 #
Weight training 12:00 [2]
Quick superset: this time dips, pull-ups, abs.
16, 8, 50; 16, 8, 50; 12, 8, 50.
Why was I weak on the dips? Do the pull-ups tire those muscles?
Anyway, 8 more pull-ups after cardio.
16, 8, 50; 16, 8, 50; 12, 8, 50.
Why was I weak on the dips? Do the pull-ups tire those muscles?
Anyway, 8 more pull-ups after cardio.
Bike 20:00 [2]
Easy, level 7 hills bike.
Run 20:00 [3] 2.67 mi (7:29 / mi)
shoes: 9 2007 Saucony
Level 7 hills, 7.5 minutes/mile. Last minute at 6 minutes/mile.
I forgot how to run. Can I remember? Time to start.
I forgot how to run. Can I remember? Time to start.
Cross Training 20:00 [3]
Went to level 7, cross training. 319 calories.
Thursday Jan 24, 2008 #
Run 58:00
shoes: 9 2007 Saucony
TNT:
Warmed up for 19 minute with Dasha. Then something resembling intervals.
Tried a pyramid: 400, 800, 1200, 800, 400, with jogging lap.
Slow as MRE crap. Lame.
Something like:
77/210
247/210
424/210
257/210
80/210
Then, incorporated some of my new training: 3 x (400 + 5 sprint hills). This took 15 minutes or so?
Warmed up for 19 minute with Dasha. Then something resembling intervals.
Tried a pyramid: 400, 800, 1200, 800, 400, with jogging lap.
Slow as MRE crap. Lame.
Something like:
77/210
247/210
424/210
257/210
80/210
Then, incorporated some of my new training: 3 x (400 + 5 sprint hills). This took 15 minutes or so?
Plyometrics 3:15
shoes: 9 2007 Saucony
Two legged hops up the stairs from the track. 7 sets.
Run warm up/down 3:00 [1]
shoes: 9 2007 Saucony
Back to the cars.
Note
Last intervals look like they were on 12/12
Wednesday Jan 23, 2008 #
Weight training 35:00 [2]
Roughly even between arms and legs.
Dips superset 16, 16, 18 (last couple were tough)
Calves, leg extensions, leg press (2 plates/side) 3x20, lunges 3x30 with 30 in a superset with delts. Also 3x12 Arnolds with 25 per side.
My arm circuit ended after 2 reps because the left forearm bothered me again. I think for the next couple times, I am sticking with a straight bar.
Also did 10 pullups after cardio. Will add these in a 3x8 framework, maybe as part of a superset.
Left soleus also a bit sore with leg press at 45 degree alignment. Went to parallel and it was better.
Dips superset 16, 16, 18 (last couple were tough)
Calves, leg extensions, leg press (2 plates/side) 3x20, lunges 3x30 with 30 in a superset with delts. Also 3x12 Arnolds with 25 per side.
My arm circuit ended after 2 reps because the left forearm bothered me again. I think for the next couple times, I am sticking with a straight bar.
Also did 10 pullups after cardio. Will add these in a 3x8 framework, maybe as part of a superset.
Left soleus also a bit sore with leg press at 45 degree alignment. Went to parallel and it was better.
Bike 30:00 [2]
Level 7 hills.
Cross Training 30:00 [2]
Cross training with the handled machine. Interval workout with resistance at 6/8 but later 7/9 (for last 10 minutes.)
Tuesday Jan 22, 2008 #
Rowing Machine 1:00:00
14130 meters. Did a really good job keeping it at 20 SPM. In fact, the summary showed 17, but that couldn't be right.
Anyway, pulling hard, at damper level 4. Splits got progressively better.
Anyway, pulling hard, at damper level 4. Splits got progressively better.
Rowing Machine warm up/down 15:00
Cooldown, but 30 seconds hard. Got to 42 SPM and 138.
Monday Jan 21, 2008 #
Run 22:30 [1]
shoes: Salomon XCR
Easy run around Borrego Springs with Dasha.
Sunday Jan 20, 2008 #
Run 5:00 [1]
shoes: Salomon XCR
Short warmup before Day 2 Blue.
Orienteering 1:12:37 [3] ****
shoes: Salomon XCR
SDO Anza Borrego 2008 Blue Day 2.
Orienteering 36:00 ****
shoes: Salomon XCR
SDO Anza Borrego 2008 Maze-O.
Again, one of my favorite events ever.
Again, one of my favorite events ever.
Note
Note to self: the Salomons are awesome shoes for use at AB; the Integrators are actually quite bad.