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Training Log: DanGrabski

In the last 7 days:

activity # timemileskm+m
  Strength training3 3:00:00
  Running1 46:34 4.4(10:35) 7.08(6:35) 251
  Cycling1 45:00
  Total5 4:31:34 4.4 7.08 251
  [1-5]5 4:31:23
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Friday Jul 20 #

6 AM

Strength training 1:00:00 [5]

3x8 weighted lunges (95lb)

Workout:
AMRAP of:
10 jumping chest to bar pullups
10 burpee box jumps (20")
3+16

My legs are so tired out from the race Wednesday, I've been pretty out of it. Hopefully some more rest today will help things, it's supposed to be nice out this weekend and I'd like to get out for some running and riding while I can.

Wednesday Jul 18 #

6 PM

Running race 46:34 intensity: (11 @0) + (9 @1) + (52 @2) + (19:12 @3) + (24:55 @4) + (1:15 @5) 7.08 km (6:35 / km) +251m 5:35 / km
ahr:162 max:177 shoes: Hoka One One Speedgoat (Upon S

Second trail running race. I felt crappy, my legs were pretty dead, but I recovered some in the last third of the race. But I finished 101st, seven spots better than last week?

Tuesday Jul 17 #

6 AM

Strength training 1:00:00 [5]

3 hang power cleans + 3 push jerks (95lb)

Workout:
15 rounds of 3 hang power cleans and 3 push jerks (65lb)
5 burpees every time the barbell is on the ground (four times for me)
9:02

Monday Jul 16 #

6 AM

Strength training 1:00:00 [5]

3x7 back squats - 145lb. Definitely way over my previous best at any number of reps.

Workout:
7min AMRAP:
80 wall balls (16lb)
180 single unders
10 modified rope climbs (from on my back pulling self up)

Only made it to three rope climbs. I don't think anyone made it all the way through one round.

It's been warmer here so even at 6am it was a bit toasty in the gym. The afternoon classes were sweltering....

Sunday Jul 15 #

Cycling 45:00 [2]

Biking to Woodlawn Park and setting up the sprint training for the club.

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