Training Log Archive: FlakeyIn the 7 days ending Aug 8, 2015:
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Saturday Aug 8, 2015 #
10 AM
Cycling 1:42:00 [3] 31.5 km (18.5 kph) +381m
ahr:169 max:181
A section of my usual loop is still closed, so I began near Cite-des-jeunnes. I was pushing myself pretty hard. Probably a bit too hard because I had to stop and hold back (eggs don't do well in my stomach during workouts). Took a longer-than-usual break at Champlain Lookout. I felt a lot better on the way back.
Friday Aug 7, 2015 #
4 PM
Strength 1:10:00 [3]
One Set
30 Sit Ups
30 Upright Rowing 11 lbs e
30 Side Raises 5.2 lbs e
30 Backups
30 Squats 35 lbs
30 Bench Presses 35 lbs
30 Leg Raises (F,S,B) 5.2 lbs e
30 Hamstring Curls 5.2 lbs e
10 Chin Ups
10 Push Ups
15 Side Chest Raises 11 lbs e
15 Military Presses 11 lbs e
15 Curls 11 lbs e
15 Chest Presses 11 lbs e
30 Sit Ups
30 Upright Rowing 11 lbs e
30 Side Raises 5.2 lbs e
30 Backups
30 Squats 35 lbs
30 Bench Presses 35 lbs
30 Leg Raises (F,S,B) 5.2 lbs e
30 Hamstring Curls 5.2 lbs e
10 Chin Ups
10 Push Ups
15 Side Chest Raises 11 lbs e
15 Military Presses 11 lbs e
15 Curls 11 lbs e
15 Chest Presses 11 lbs e
Wednesday Aug 5, 2015 #
6 PM
Running intervals 1:03:30 [3] 9.77 km (6:30 / km)
ahr:163 max:191 shoes: Asics Gel Indicate
Training with Francis at Mooney's Bay. We first did 435 meter intervals along the beach (running on sand sucks). Then 200 meter intervals around the Terry Fox facility. Watched Francis and Natasha race at the track afterwards.
Tuesday Aug 4, 2015 #
2 PM
Strength (Core) 8:00 [2]
2 min strait arm plank
2 min elbow plank
30 sec right side plank
30 sec left side plank
1 min V-sits
1 min sit-ups
30 sec right side twisting sit-ups
30 sec left side twisting sit-ups
2 min elbow plank
30 sec right side plank
30 sec left side plank
1 min V-sits
1 min sit-ups
30 sec right side twisting sit-ups
30 sec left side twisting sit-ups
6 PM
Dryland (Speed Skating) 1:22:30 [4] 5.81 km (14:12 / km)
ahr:162 max:190 shoes: Asics Gel Indicate
Hill circuits along with imitations and combos. Quite an intense workout.
Sunday Aug 2, 2015 #
10 AM
Strength 45:00 [2]
10 Sit-ups
10 Upright rowing 11 lb e
10 Calf raises
10 Side raises 5.2 lb e
10 Back-ups
10 Squats 11 lb
10 Bench press 35 lb
10 Leg raises (R/L side, F, B) 5.2 lb e
10 Hamstring curls 5.2 lb e
10 Side chest raises 11 lb e
10 Military press 11 lb e
10 Curls 11 lb e
10 Chest press 11 lb e
10 Upright rowing 11 lb e
10 Calf raises
10 Side raises 5.2 lb e
10 Back-ups
10 Squats 11 lb
10 Bench press 35 lb
10 Leg raises (R/L side, F, B) 5.2 lb e
10 Hamstring curls 5.2 lb e
10 Side chest raises 11 lb e
10 Military press 11 lb e
10 Curls 11 lb e
10 Chest press 11 lb e