Training Log Archive: FlakeyIn the 7 days ending Aug 15, 2015:
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Saturday Aug 15, 2015 #
11 AM
Cycling 1:40:00 [3] 40.4 km (24.2 kph) +645m
ahr:148 max:187
Began at Penguin and went to Champlain Lookout. Along with some spontaneous detours throughout. Felt pretty good.
Friday Aug 14, 2015 #
5 PM
Strength 1:06:00 [3]
Two Sets
15 Sit Ups
10 Upright Rowing 11 lbs e
15 Calf Raises
10 Side Raises 8 lbs e
15 Backups
10 Squats 40 lbs
10 Bench Presses 35 lbs
10 Leg Raises (F,S,B) 8 lbs e
10 Hamstring Curls 8 lbs e
10 Chin Ups
10 Push Ups
10 Side Chest Raises 11 lbs e
10 Military Presses 11 lbs e
10 Curls 11 lbs e
10 Chest Presses 11 lbs e
15 Sit Ups
10 Upright Rowing 11 lbs e
15 Calf Raises
10 Side Raises 8 lbs e
15 Backups
10 Squats 40 lbs
10 Bench Presses 35 lbs
10 Leg Raises (F,S,B) 8 lbs e
10 Hamstring Curls 8 lbs e
10 Chin Ups
10 Push Ups
10 Side Chest Raises 11 lbs e
10 Military Presses 11 lbs e
10 Curls 11 lbs e
10 Chest Presses 11 lbs e
6 PM
Dryland (Speed Skating) 8:00 [1]
Balance training.
Thursday Aug 13, 2015 #
7 PM
Running 43:22 [3] 9.15 km (4:44 / km) +43m 4:38 / km
ahr:184 max:195 shoes: Asics Gel Indicate
I couldn't make to my dryland practice so I just went for a run instead. I decided to increase my usual distance. After all, cross country season is just around the corner!
Tuesday Aug 11, 2015 #
11 AM
Running warm up/down 5:39 [1] 1.0 km (5:39 / km)
ahr:150 max:153 shoes: Asics Gel Indicate
Dryland (Speed Skating) warm up/down 39:35 [4] 5.9 km (6:43 / km) +20m 6:36 / km
ahr:171 max:188 shoes: Asics Gel Indicate
Did a similar hill circuit that I would do with my club. I did 3 sets each lasting 10 minutes and involved imitations, Russians, and combos.
12 PM
Running warm up/down 5:10 [1] 1.0 km (5:10 / km)
ahr:167 max:178 shoes: Asics Gel Indicate
Strength (Core) 8:00 [2]