Training Log Archive: rileyIn the 31 days ending Oct 31, 2016:
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Monday Oct 31, 2016 #
Cross-Training 10 [3]
Climbing: Gym (gym) 1:41:15 [3]
shoes: Red Mocs #2
Sunday Oct 30, 2016 #
Cross-Training 15:00 [3]
Running (trails) 50:09 [3] 6.0 mi (8:22 / mi) +325ft 7:57 / mi
shoes: S-Lab 3.0
Saturday Oct 29, 2016 #
Climbing: Gym (gym) 2:00:00 [3]
shoes: Red Mocs #2
Friday Oct 28, 2016 #
Climbing: Gym (gym) 3:00:00 [3]
shoes: Red Mocs #2
Thursday Oct 27, 2016 #
Cross-Training 25:00 [3]
Tuesday Oct 25, 2016 #
Running (trails) 33:30 [3] 3.93 mi (8:31 / mi) +174ft 8:11 / mi
shoes: S-Lab 3.0
Monday Oct 24, 2016 #
Cross-Training 30:00 [3]
Jake's abs x1
3x:
5 incline pullups (0-5-10#)
20 pushups
30 situps
Hangboard 7x6x5
Sunday Oct 23, 2016 #
Running (trails) 1:02:57 [3] 6.4 mi (9:50 / mi) +210ft 9:32 / mi
shoes: S-Lab 3.0
Cross-Training 26:40 [3]
shoes: S-Lab 2.0
WU: pullups, pushups, arm circles, mtn climbers
Core routine 1x
Strength routine 1x
Climbing: Gym (gym) 40:00 [3]
shoes: Red Mocs #2
Saturday Oct 22, 2016 #
Cross-Training 28:00 [3]
WU:
ROM streches, arm hangs, 30 sec arm swings
10x burpees
10x incline pull-up
30 second arm swings.
Core routine:
Hitler's dog. 5x/side
Strict sit ups. 10x.
Windshield wiper. Straight legs. 5 to each side.
3 point hold. 5 seconds each side.
Kayaker 10x each side. 5lbs.
Push up or Knee-push-ups. 20 reps.
Hang leg raise, knees to pulled tight to chest. 10x.
Bridge 10 second hold each leg
Gymnast L sit 10 sec
Side plank 10 second hold on each side.
2x through the following routine Up to 10 reps of each exercise.
Pull-ups. 10x
2 min break: 20x toe raises
Push-up or knee-push-ups. 20x
2 min break: 20x toe raises
Bench or bar dips. 10x
2 min break: 20x toe raises
30 sec ice tool hangs
Climbing: Gym (Gym) 2:00:00 [3]
shoes: Red Mocs #2
Thursday Oct 20, 2016 #
Climbing: Gym (gym) 1:30:00 [3]
shoes: Red Mocs #2
Tuesday Oct 18, 2016 #
Running (trails) 2:18:51 [3] 14.1 mi (9:51 / mi) +564ft 9:29 / mi
shoes: S-Lab 3.0
Monday Oct 17, 2016 #
Climbing: Gym (gym) 2:00:00 [3]
shoes: Red Mocs #2
Sunday Oct 16, 2016 #
Climbing: Gym (Gym) 1:30:00 [3]
shoes: Red Mocs #2
Saturday Oct 15, 2016 #
Running (trails) 36:55 [3] 4.2 mi (8:47 / mi) +246ft 8:20 / mi
shoes: S-Lab 3.0
Thursday Oct 13, 2016 #
Climbing: Gym (gym) 2:30:00 [3]
shoes: Red Mocs #2
Tuesday Oct 11, 2016 #
Running (trails) 1:17:47 [3] 9.2 mi (8:27 / mi) +266ft 8:14 / mi
shoes: S-Lab 3.0
Sunday Oct 9, 2016 #
Running (trails) 55:57 [3] 7.0 mi (8:00 / mi) +338ft 7:39 / mi
shoes: S-Lab 3.0
Climbing: Gym (gym) 1:30:00 [3]
shoes: Red Mocs #2
Friday Oct 7, 2016 #
Cross-Training (hang) 10:00 [3]
Decided to start doing dedicated hangboard work, it's pretty crazy how much training effect you can get in like 5 mins
Running (trails) 33:52 [3] 4.2 mi (8:04 / mi) +207ft 7:42 / mi
shoes: S-Lab 3.0
Thursday Oct 6, 2016 #
Climbing: Gym (gym) 2:00:00 [3]
shoes: Red Mocs #2
Tuesday Oct 4, 2016 #
Running 38:48 [3] 4.5 mi (8:37 / mi) +269ft 8:10 / mi
shoes: S-Lab 3.0
Climbing: Gym (gym) 3:00:00 [3]
shoes: Red Mocs #2
Started out w/ olympic lifts then hard boulders for power, then planned to do a failure workout on routes. However, for some reason I felt really good on the warmup routes and just started sending for at least an hour. Four back to back .11+ routes without too much effort, then made progress working the project up to the dyno.
Back at the ringlock crack at the end, but still getting shut down hard on the footwork.
I haven't climbed sport routes in a while but I feel like I'm solid on most slabby .11's now. It's nice to actually be getting stronger. A few more weeks of base and then into the ice/mixed training.
Monday Oct 3, 2016 #
Cross-Training 30:00 [3]
Sunday Oct 2, 2016 #
Climbing: Gym (gym) 3:00:00 [3]
shoes: Red Mocs #2