Training Log Archive: kweinmannIn the 30 days ending Apr 30, 2018:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||||
Sunday Apr 29, 2018 #
Orienteering 23:47 [3] 3.3 km (7:12 / km) +75m 6:28 / km
Convinced my mom to go orienteering with me while she was here in Pittsburgh. It was spring courses today, and pretty chilly for being almost May. Ran pretty clean, but I'm not used to running fast so this was almost like speedwork for me haha. The big hill at the end didn't help either...
Orienteering 22:26 [3] 3.2 km (7:01 / km) +105m 6:01 / km
Sprint #2! Again, ran pretty clean but definitely not physically ready for fast races like this. Still fun though!
Thursday Apr 26, 2018 #
Running long 1:18:50 [3] 9.36 mi (8:25 / mi)
Right hip was hurting a bit toward the end, but nothing too bad...it was probably too soon for another long run but I'm probably not going to have time this weekend with my family being in town and the graduation festivities and such :)
Wednesday Apr 25, 2018 #
Strength 45:00 [4]
3X10:
Deadlifts (135#)/Lat raises (12.5#)
Back squats (115#)/COP (15#)
Dumbbell bench press (32.5# per side)/Rows (40#)
Dips (3x12)/side plank leg raises/leg lifts/side crunches
Back extension (25#, 3x12)/Medicine ball twists (10#)/lemon squeezers/bicycle abs
Deadlifts (135#)/Lat raises (12.5#)
Back squats (115#)/COP (15#)
Dumbbell bench press (32.5# per side)/Rows (40#)
Dips (3x12)/side plank leg raises/leg lifts/side crunches
Back extension (25#, 3x12)/Medicine ball twists (10#)/lemon squeezers/bicycle abs
Tuesday Apr 24, 2018 #
Running 46:50 [3] 5.73 mi (8:10 / mi)
A completely different route from yesterday, just happened to be exactly the same distance haha
Core/Strength 25:00 [3]
1 min plank
1 min wall sit
1 min side plank (30 sec per side)
10 clock lunges (front, side, back is one leg)
1 min walking plank (up down)
15 single leg deadlifts (per side)
1 min side plank leg lifts (30 sec per side)
25 squats
1 min plank
10 curtsy lunges (each side)
1 min side plank dips (30 sec per side)
15 sumo squats
1 min plank w/leg pulses (30 sec per leg)
20 calf raises
1 min walking plank (up/down)
15 fire hydrants (per side)
1 min balance plank
1 min wall sit
1 min side plank (30 sec per side)
10 clock lunges (front, side, back is one leg)
1 min walking plank (up down)
15 single leg deadlifts (per side)
1 min side plank leg lifts (30 sec per side)
25 squats
1 min plank
10 curtsy lunges (each side)
1 min side plank dips (30 sec per side)
15 sumo squats
1 min plank w/leg pulses (30 sec per leg)
20 calf raises
1 min walking plank (up/down)
15 fire hydrants (per side)
1 min balance plank
Monday Apr 23, 2018 #
Running 46:55 [3] 5.73 mi (8:11 / mi)
Sunday Apr 22, 2018 #
Strength 40:00 [4]
Not sure what I'm going to do gym-wise after next week...I'm really going to miss some of the perks of being a student!
3X10:
Deadlifts (135#)/*Overhead tricep extension (27.5#)
Front squat (85#)/Assisted pullups (#4)
Curtsy lunges (50#)/*Flies (22.5#)
Lat raises (12.5#)/Side curls (15#)
3X10:
Deadlifts (135#)/*Overhead tricep extension (27.5#)
Front squat (85#)/Assisted pullups (#4)
Curtsy lunges (50#)/*Flies (22.5#)
Lat raises (12.5#)/Side curls (15#)
Core 15:00 [4]
Short and sweet (and by sweet I mean kind of painful...in a good way of course :))
2 min plank (1 min hold, 1 min balance)
1 min side plank (30 sec hold, 30 sec dips) each side
20 leg/butt lifts
10 metronomes
20 switching scissors (3 sec hold each)
15 bird dog crunch (each side)
15 fire hydrants (each side)
15 side leg lifts (right)
15 side crunches (right)
15 side leg lifts (left)
15 side crunches (left)
1 min spider plank
2 min plank (1 min hold, 1 min balance)
1 min side plank (30 sec hold, 30 sec dips) each side
20 leg/butt lifts
10 metronomes
20 switching scissors (3 sec hold each)
15 bird dog crunch (each side)
15 fire hydrants (each side)
15 side leg lifts (right)
15 side crunches (right)
15 side leg lifts (left)
15 side crunches (left)
1 min spider plank
Saturday Apr 21, 2018 #
Running 1:14:30 [3] 8.7 mi (8:34 / mi)
Longest long run in a while I think...went through Frick park and had a few too many encounters with animals for my liking. Also, some pedestrians are very unaware...nice day for a long run though!
Friday Apr 20, 2018 #
Running 51:30 [3] 6.23 mi (8:16 / mi)
Almost done! Just have to finish the documentation for our mechtronics project, and one final next week...the finish line is in sight!
Wednesday Apr 18, 2018 #
Strength 45:00 [4]
3X10:
Deadlifts (135#)/Lat raises (12.5#)
Back squats (115#)/COP (15#)
Dumbbell bench press (32.5# per side)/Rows (40#)
Dips (3x12)/Side plank leg raises/leg lifts/side crunches
Single leg bridges (3x10)/medicine ball twists (10#)/lemon squeezers/bicycle abs
Deadlifts (135#)/Lat raises (12.5#)
Back squats (115#)/COP (15#)
Dumbbell bench press (32.5# per side)/Rows (40#)
Dips (3x12)/Side plank leg raises/leg lifts/side crunches
Single leg bridges (3x10)/medicine ball twists (10#)/lemon squeezers/bicycle abs
Running 55:10 [3] 6.53 mi (8:27 / mi)
A much needed break after several hours of working on our mechatronics project!
Tuesday Apr 17, 2018 #
Cross Training 40:00 [4]
Tabata, 2X through, 1 min rest between sets:
Hot feet/snowboard jumps
Mountain climbers/Frog stamp pushups
High knees/Jump lunges
Bicycle abs/Full body crunches
Hot feet/snowboard jumps
Mountain climbers/Frog stamp pushups
High knees/Jump lunges
Bicycle abs/Full body crunches
Sunday Apr 15, 2018 #
Running 1:08:45 [3] 8.15 mi (8:26 / mi)
This was a good run, and I felt a bit better on the hills today I think, although it was pretty flat. Surprised my endurance is still this good though. My phone GPS totally freaked out going through the tunnel and told me I ran 9.5 miles so I had to map this one manually...running through the tunnel was totally worth it though!
Strength 45:00 [3]
I'm not sure this whole long run/strength training in the same day thing is very sustainable...I might have to come up with a new routine. Not sure I'll be able to go to the gym after the semester ends anyway...
3X10:
Deadlifts (135#)/+Overhead tricep extension (25#)
Front squats (85#)/Assisted pullups (#4)
+Curtsy lunges (50#)/+Flies (20#)
Lat raises (12.5#)/Side curls (15#)
Back extensions (3x12, 25#)/leg/butt lifts/side plank dips/lemon squeezers
3X10:
Deadlifts (135#)/+Overhead tricep extension (25#)
Front squats (85#)/Assisted pullups (#4)
+Curtsy lunges (50#)/+Flies (20#)
Lat raises (12.5#)/Side curls (15#)
Back extensions (3x12, 25#)/leg/butt lifts/side plank dips/lemon squeezers
Saturday Apr 14, 2018 #
Cross Training warm up/down 10:00 [3]
3X through:
10 burpees
10 lunges (each leg)
10 pushups
10 squats
10 burpees
10 lunges (each leg)
10 pushups
10 squats
Rowing 21:00 [4]
This is literally the most exhausting workout. I was going to do 3 sets, but was really hurting by the end of 2 so I stopped - going for 3 next time!
2 sets of 3X3min 500's
2 sets of 3X3min 500's
Friday Apr 13, 2018 #
Running 47:05 [3] 5.34 mi (8:49 / mi)
Ran in the morning since the weather is finally nice (i.e. too hot for running). I have lost all ability to run up hills for some reason...very weird, especially since I took yesterday off. Maybe I'm gonna have to start doing some hill repeats...or maybe I just need to re-accustom myself to running up hills, after running up a lot this week.
Wednesday Apr 11, 2018 #
Strength 45:00 [4]
Gym day!
3X10:
Deadlifts (145#)/Lat raises (12.5#)
Dumbbell bench press (32.5# per side)/Rows (40#)
Back squats (115#)/COP (15#)
Dips(3x15)/side plank leg raises/leg lifts/side crunches
Back extension (3x12, 25#)/medicine ball twists (10#)/lemon squeezers/bicycle abs
3X10:
Deadlifts (145#)/Lat raises (12.5#)
Dumbbell bench press (32.5# per side)/Rows (40#)
Back squats (115#)/COP (15#)
Dips(3x15)/side plank leg raises/leg lifts/side crunches
Back extension (3x12, 25#)/medicine ball twists (10#)/lemon squeezers/bicycle abs
Running 37:20 [3] 4.46 mi (8:22 / mi)
Tuesday Apr 10, 2018 #
Running 47:45 [3] 5.35 mi (8:56 / mi)
Sunday Apr 8, 2018 #
Running 1:03:55 [3] 7.57 mi (8:27 / mi)
It was a little cold, but nothing some gloves couldn't fix. Very windy, and I really felt it when running across the bridges, but bearable. Unfortunately, I ran into a really long train when I was trying to get on the trail in south side and ended up spending several minutes train watching while I waited for it to pass. I also died at the end running uphill through schenley...definitely a more pleasant trail to run in the other direction. Felt fine for the last mile of flat/downhill though
Strength 45:00 [3]
So I kind of tweaked my hamstring...putting the weights on the barbell before I started the deadlifts...don't ask me how this happened because I have no idea. I did the deadlifts anyway and it didn't hurt that bad. Mostly it hurt when bending over, but I don't think it's going to much of a problem.
3X10:
Deadlifts (145#)/Overhead tricep extension (25#)
*Front squat (85#)/*Assisted pullups (#4)
Curtsy lunges (50#)/Flies (20#)
Lat raises (12.5#)/Side curls(15#)
Back extensions (25#, 3X12)/20 leg lifts/15 side plank dips/25 lemon squeezers
3X10:
Deadlifts (145#)/Overhead tricep extension (25#)
*Front squat (85#)/*Assisted pullups (#4)
Curtsy lunges (50#)/Flies (20#)
Lat raises (12.5#)/Side curls(15#)
Back extensions (25#, 3X12)/20 leg lifts/15 side plank dips/25 lemon squeezers
Saturday Apr 7, 2018 #
Cross Training 15:00 [3]
Warm up for rowing, 3X through:
6 pushup with twist reach
10 Static lunge to curl (each leg)
5 person makers (minus the pushup)
10 goblet squats
6 pushup with twist reach
10 Static lunge to curl (each leg)
5 person makers (minus the pushup)
10 goblet squats
Rowing 35:00 [4]
Managed to keep a fairly consistent pace for all the intervals/during the intervals...progress lol
5X1000m row, 3 min rest
5X1000m row, 3 min rest
Core 15:00 [3]
2 min plank (1 min hold, 1 min balance)
1 min side plank (30 sec hold, 30 sec dips) each side
20 leg/butt lifts
10 metronomes
20 switching scissors (3 sec hold each)
15 bird dog crunch (each side)
15 fire hydrants (each side)
15 side leg lifts (right)
15 side crunches (right)
15 side leg lifts (left)
15 side crunches (left)
1 min spider plank
1 min side plank (30 sec hold, 30 sec dips) each side
20 leg/butt lifts
10 metronomes
20 switching scissors (3 sec hold each)
15 bird dog crunch (each side)
15 fire hydrants (each side)
15 side leg lifts (right)
15 side crunches (right)
15 side leg lifts (left)
15 side crunches (left)
1 min spider plank
Friday Apr 6, 2018 #
Running 54:00 [3] 6.31 mi (8:33 / mi)
This run was going fine until I rashly decided to come home on the trail through the park...ended up running through a decent amount of mud and yeah, my shoes no longer resemble anything close to new. Ah well...what can you do?
Thursday Apr 5, 2018 #
Running 46:10 [3] 5.61 mi (8:14 / mi)
Cross Training 20:00 [3]
AMRAP (I got through 6 + a little more):
10 pulse squat jumps
10 side plank crunches (per side)
10 front/back lunges (per side)
10 side pushups (per side)
10 pulse squat jumps
10 side plank crunches (per side)
10 front/back lunges (per side)
10 side pushups (per side)
Wednesday Apr 4, 2018 #
Strength 45:00 [4]
3X10:
Deadlifts (145#)/Lat raises (12.5#)
Back squats (115#)/COP (15#)
Dumbbell bench press (32.5#/side)/Rows (40#)
Dips/side plank leg raises/side crunches
Single leg bridges/medicine ball twists/lemon squeezers/bicycle abs
Then decided to do planks...2 min middle, 1:20 each side
Deadlifts (145#)/Lat raises (12.5#)
Back squats (115#)/COP (15#)
Dumbbell bench press (32.5#/side)/Rows (40#)
Dips/side plank leg raises/side crunches
Single leg bridges/medicine ball twists/lemon squeezers/bicycle abs
Then decided to do planks...2 min middle, 1:20 each side
Rowing 38:00 [4]
Always a good workout...did a decreasing pyramid, 90s rest between each interval during sets:
1000m, 750m, 500m, 250m, 3 min rest
750m, 500m, 250m, 2:30 rest
500m, 250m, 2 min rest
250m
1000m, 750m, 500m, 250m, 3 min rest
750m, 500m, 250m, 2:30 rest
500m, 250m, 2 min rest
250m
Monday Apr 2, 2018 #
Cross Training 36:00 [3]
Sunday Apr 1, 2018 #
Strength 50:00 [4]
My favorite day to go to the gym :)
3X10:
Deadlifts (145#)/Overhead triceps extension (25#)
+Curtsy lunges (50#)/Flies (20# per side)
Lat raises (12.5#)/*Side curls (15#)
*Front squat (85#)/+Assisted pullups (#5)
Back extensions (3X15, 10#)/leg lifts with hip raise/side plank dips/lemon squeezers
3X10:
Deadlifts (145#)/Overhead triceps extension (25#)
+Curtsy lunges (50#)/Flies (20# per side)
Lat raises (12.5#)/*Side curls (15#)
*Front squat (85#)/+Assisted pullups (#5)
Back extensions (3X15, 10#)/leg lifts with hip raise/side plank dips/lemon squeezers