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Training Log: Danny Riley

In the last 7 days:

activity # timemileskm+mload
  Run4 3:08:24 24.93(7:33) 40.12(4:42) 5535211.0
  Upper Body Workout4 1:21:002886.6
  Fencing2 45:00425.0
  Total7 5:14:24 24.93 40.12 5538522.6
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Friday Feb 26 #

Note

Twice this week I ran out of time to run. I'm going to do a better job next week with managing my time. Super tight schedule on Tuesdays and Fridays though.

Thursday Feb 25 #

4 PM

Run 39:57 [2] 5.21 mi (7:40 / mi) +112m 7:11 / mi
ahr:158 max:169 shoes: Under Armour HOVR Sonic 3

Upper Body Workout 20:00 [3]

4x18 dips w/ 30s rest, 1:00 rest
4x25 each leg cross-body mountain climbers w/ 30s rest, 1:00 rest
4x12 tricep pushups w/ 30s rest, 1:00 rest
4x12 decline pushups w/ 30s rest, 1:00 rest
4x30 plank jacks w/ 30s rest

Upper Body Workout (Abs) 10:00 [3]

Wednesday Feb 24 #

1 PM

Fencing 25:00 [1]

4 PM

Run 35:36 [2] 4.22 mi (8:26 / mi) +205m 7:20 / mi
ahr:143 max:171 shoes: Under Armour HOVR Sonic 3

8 PM

Run intervals 30:34 intensity: (10:00 @1) + (18:34 @4) + (2:00 @5) 3.36 mi (9:06 / mi)
ahr:148 max:179 shoes: Under Armour HOVR Sonic 3

2 sets of 4x400m at 5:00/mile + 200m at 10:00/mile, 5 minute static rest between sets. Then 2 sets of 2x200m walk-to-sprints, 1:00 rest between sets.

First night that the indoor track was open since COVID. A whopping total of 2 people (of which I was one) christened the track.

Upper Body Workout (Abs) 10:00 [2]

Tuesday Feb 23 #

7 PM

Upper Body Workout 21:00 intensity: (15:00 @3) + (6:00 @5)

3x12 decline push-ups w/ 30s rest, then 25 decline push-ups, 1:00 rest
4x12 push-ups w/ 30s rest, 1:00 rest
3x8 diamond push-ups w/ 30s rest, 1:00 rest
4x20 dips w/ 30s rest, 1:00 rest
4x10 burpees w/ 30s rest.

Burpees gassed me.

Upper Body Workout (Abs) 10:00 [3]

Monday Feb 22 #

Fencing 20:00 [2]

Finally enough movement drills to feel it in the quads
4 PM

Run 1:22:17 intensity: (1:12:17 @3) + (10:00 @4) 12.14 mi (6:47 / mi) +237m 6:23 / mi
ahr:144 max:168 shoes: Under Armour HOVR Sonic 3

1 mile tempo at mile 10.

Upper Body Workout (Abs) 10:00 [3]

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