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Training Log Archive: J-BANGZ

In the 7 days ending Mar 9, 2013:

activity # timemileskm+m
  Lifting5 4:35:00
  Biking4 1:20:00
  Orienteering1 58:00 4.91(11:49) 7.9(7:21)
  Swimming1 15:00
  Total6 7:08:00 4.91 7.9

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Saturday Mar 9, 2013 #

Orienteering race 58:00 [5] 7.9 km (7:21 / km)
shoes: Salomon Trail Shoes

See attached splits. Took it easy on the first couple of points to test the knee. Wen everything felt good I decided to run hard. Legs are sore but knee felt awesome.

Day 1 - Red - Splits

Thursday Mar 7, 2013 #

Lifting (arms) 30:00 [3]

lifted arms and did some calestenics.
C • Holy Schnikes! 3

Biking 30:00 [3]

Wednesday Mar 6, 2013 #

Biking 15:00 [3]

Lifting (Chest) 50:00 [3]

Bench Press
4x10,8,6,4,1 topped out at 145 this time. Weight felt like it was on the shoulders more than the chest today. I need to relax my shoulders when benching.

Decline
4x 10,8,6,2

Incline
3x10,8,6

Flys
3x10

Pullups 3x10

Abs: 3x Iron Cross Abs (10), situps (30) nonstop

Tuesday Mar 5, 2013 #

Lifting (shoulders) 1:00:00 [3]

went lifting with will meekins. He had an awesome warm-up and a good workout, I was smoked. I need to remind myself to copy it down some time.

Biking 20:00 [3]

felt ok after the bike today, perhaps my knee is indeed getting better.

Monday Mar 4, 2013 #

Swimming 15:00 [3]

ouch. will use the floatie to eliminate knee movement next time.

Lifting (back) 1:05:00 [3]

lifted back with Ross Boston today. Did some reverse situps with a plate and it felt awesome.

Sunday Mar 3, 2013 #

Lifting 1:10:00 [3]

Bench Press
10x95
8x115
5x125
3x135
1x145
Did negatives of 145. may be close to a 1 rep max actually.

Incline Dumbbell Bench Press
5x8x40e


Dumbbell Flyes
4x30e
1x25e

Reverse Grip Smith Machine Press
3x8x70
C • We must bench more 1

Biking 15:00 [3]

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