Training Log Archive: rojewskiIn the 7 days ending Sep 11, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Sep 11, 2016 #
long run 1:10:00 [3] 7.0 mi (10:00 / mi)
Grabbed Casey and Juno and headed out. Did the Wallace Rd loop plus headed to Gramer Rd and back. the sun was warm.
Saturday Sep 10, 2016 #
Hike 1:30:00 [3] 5.4 mi (16:40 / mi)
Crappy weather so I took the dogs for their hike today. Everyone moved along no issues and we did the Wallace rd loop and got nice and muddy
Friday Sep 9, 2016 #
intervals 50:00 [3]
Still stuck on the TM. Temps still in the 70's early morning with a heat index near 80*!Mixed things up a bit today and this workout flew by.
5 min W/U walk @ 4.0
10 min easy w/u run @ 5.8
3 sets of:
5 mins @ 6.5
1 min weighted squats
1 min lunges
1 min wall sits
10 min c/d @ 5.8
5 min W/U walk @ 4.0
10 min easy w/u run @ 5.8
3 sets of:
5 mins @ 6.5
1 min weighted squats
1 min lunges
1 min wall sits
10 min c/d @ 5.8
Thursday Sep 8, 2016 #
Michigan Mountain slog 35:00 [3]
Tight on time this morning.
5 mins flat @ 4.0
25 mins @ 10% @ 4.0
5 mins flat @ 4.0
Hot hot hot and HUMID this morning. Near 80* at 6 a.m.
5 mins flat @ 4.0
25 mins @ 10% @ 4.0
5 mins flat @ 4.0
Hot hot hot and HUMID this morning. Near 80* at 6 a.m.
Wednesday Sep 7, 2016 #
run 40:00 [3]
TM run since the heat index and humidity are horrible today! Run went better than I thought it would. Solid steady run.
lifiting 20:00 [3]
Squats, lunges crunches, ab roller, leg lifts, kettlebell.....
Tuesday Sep 6, 2016 #
hill cruise intervals 40:00 [3]
5 min w/u
30 mins @ 5.0 @ 3% incline
5 mins c/d
30 mins @ 5.0 @ 3% incline
5 mins c/d
lifiting 20:00 [3]
crunches, planks, squats & balance
Monday Sep 5, 2016 #
run 1:00:00 [3] 5.4 mi (11:07 / mi)
Wallace Rd, loop. Took Casey and Juno out for a run. It was rather warm & humid and we were really slow.