Training Log Archive: hansoloIn the 7 days ending Mar 15, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Mar 15, 2015 #
Running tempo 49:55 [4] 7.0 mi (7:08 / mi) +100m 6:50 / mi
shoes: Salomon Men's Speedcross 3
Saturday Mar 14, 2015 #
Note
slept:12.0 (rest day)
Friday Mar 13, 2015 #
Survival Swimming 30:00 [3]
Thursday Mar 12, 2015 #
Strength & Conditioning (Lifting - Chest, Back, Bi) 1:02:00 [4]
slept:4.0
3 x 15 Benchpress @ 105-115lbs
3 x 15 lat pulls @ 110lbs
3 x 15 low row @ 110lbs
3 x 15 bicep curls @ 40lbs
3 x 15 shoulder presses @ 30lbs
3 x 15 squat @ 115lbs (felt really good after the first one)
Added legs at the end because I didn't get the chance to do those earlier in the week - great all-around lift in a very hectic week!
Cross Training intervals (Stair, Crossfit-style, O ) 50:00 [4] 3.2 mi (15:37 / mi) +400m 11:15 / mi
shoes: Salomon Men's Speedcross 3
(22pushups + 22 airsquats) X 7
Wednesday Mar 11, 2015 #
Survival Swimming 20:00 [3]
Running intervals 3:17 [4] 1.0 km (3:17 / km)
shoes: Salomon Men's Speedcross 3
Strength & Conditioning (Conditioning - GPB Testin) 15:00 [4]
-chin up hold - 65sec
-abs - 10min worth
Tuesday Mar 10, 2015 #
Strength & Conditioning 8:00 [3]
Orienteering (Sprint Course) 20:50 [4] 2.43 mi (8:34 / mi) +128m 7:22 / mi
shoes: Salomon Men's Speedcross 3
Monday Mar 9, 2015 #
Survival Swimming 10:00 [3]
Running 34:00 [4] 5.54 mi (6:08 / mi) +187m 5:33 / mi
shoes: Salomon Men's Speedcross 3
Strength & Conditioning 8:00 [4]