Training Log Archive: billhIn the 7 days ending Jul 6, 2019:
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| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||
Saturday Jul 6, 2019 #
10 AM
Cycling 8:00 [4]
spin warmup on indoor recumbent
R 5:00 [4]
5 minutes on the rollers with a 10 sec sprint on the minute every minute (OMEM). . . . just to wake up, considering hitting the track for a full workout.
3 PM
Cycling 8:00 [3]
cycle warmup
R 30:00 [4]
wussed out on the velodrome due to heat and humidity so opted for the rollers . . . 3x5 minute intervals with 10 sec sprint OMEM (on the minute every minute) . . . five minute rest between reps; the idea is to simulate Velodrome races, typically 5 minute races with high intensity sprints.
Friday Jul 5, 2019 #
10 AM
Cycling 20:00 [2]
cycle to McDonalds and back . . . for coffee . . . and maybe other . . . stuff.
12 PM
Strength 1:00:00 [3]
(injured)
all three sets, same blocks as Wed
5 PM
Yardwork 1:30:00 [3]
clearin brush
Thursday Jul 4, 2019 #
Note
pool clerk told me pool was open till 8pm so I waited all day till 7:15pm, showed up, and it was closed! so rest day, except for some biking to the fair
Cycling 20:00 [1]
bicycling back and forth to WG fair . . throughout day
Wednesday Jul 3, 2019 #
8 AM
Strength 30:00 [4]
(injured)
2x through the 3 blocks, home-grown body weight, added some lower body, ham is deffinitely still not 100%
bear crawl (30 steps) db one arm row (15x) TB pullup (10x)
air squat (30 sec) med ball overhead situp (15x) hamstring stretch, ax chop (15x)
overhead tricep press (15x) db overhead 3-way press (15 reps) bench press (bar)
bear crawl (30 steps) db one arm row (15x) TB pullup (10x)
air squat (30 sec) med ball overhead situp (15x) hamstring stretch, ax chop (15x)
overhead tricep press (15x) db overhead 3-way press (15 reps) bench press (bar)
9 AM
Cycling 20:00 [3]
commute
Tuesday Jul 2, 2019 #
8 AM
Cycling 20:00 [3]
commute . . . hopped on the rollers with the track bike with no warmup, big mistake, legs felt like molasses so I pulled the plug
6 PM
Cycling 20:00 [3]
commute
Monday Jul 1, 2019 #
8 AM
Cycling 20:00 [3]
commute
6 PM
Cycling 20:00 [3]
cycle to pool
7 PM
Swimming 30:00 [3]
10x100m . . . in two sets, with pull buoy, whole pool to myself after the rainstorm.
Sunday Jun 30, 2019 #
9 AM
Stretching 10:00 [2]
strechin out at home
Cycling 8:00 [3]
warmup bike
R 5:00 [4]
1x5 minute roller workout on track bike, first time since injury, felt great, just out of breath.
4 PM
Yardwork 1:00:00 [3]
clearing brush, sawing logs, shoveling out roots . . . phew that was a workout