Training Log Archive: kweinmannIn the 7 days ending Mar 24, 2013:
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Saturday Mar 23, 2013 #
Running long 1:20:00 [3]
Ran out on the klahowya trails...had to go kind of slow on the twisty parts but went a pretty good pace where the trails were more even...longest ive run in a while and it felt pretty good
Thursday Mar 21, 2013 #
Running warm up/down 20:00 [2]
Running tempo 30:00 [5]
Tempo run intervals around the middle school field: 3 min 5k race pace, 1 min jog, 2 min 2 mile race pace, 1 min jog, 1 min 1 mile race pace, 1 min jog, then repeat for 30 mins...3 times through plus an extra interval of 5k race pace
Strength 35:00 [4]
push up and pull ups then 3 sets of 12 of:
barbell squat (#65)
45 degree press (#10)
single leg dead lifts (#10)
bench step ups (#8)
tricep extensions (#8)
back extensions (#10)
barbell squat (#65)
45 degree press (#10)
single leg dead lifts (#10)
bench step ups (#8)
tricep extensions (#8)
back extensions (#10)
Wednesday Mar 20, 2013 #
Running (Horsepoop) 40:00 [3] 4.6 mi (8:42 / mi)
Legs felt pretty tired, especially for the first mile or so...once we got on the trail i felt better except for the hill...did 5 intervals of 1 min fast, 1 min slow on the trail back
Core 15:00 [4]
5 mins of coreture today...back plank is killer...need to work on that one
Elliptical 40:00 [3]
Was bored while we were studying physics so i decided to do some ellipticalling...ended up going for 40 minutes before we realized how late it was:D got like half the formulas for the AP test memorized tho!
Tuesday Mar 19, 2013 #
Running warm up/down 20:00 [3] 2.0 mi (10:00 / mi)
Running race 13:20 [5] 3.2 km (4:10 / km)
Strength 45:00 [4]
push ups and pull ups then 5 pairs of excercises, 3 sets of 10 reps each:
bench press/split leg lunges
chest flies/deadlifts
rows/backsquats
overhead pulls/kettlebell swings
chest rows/hamstring extensions
bench press/split leg lunges
chest flies/deadlifts
rows/backsquats
overhead pulls/kettlebell swings
chest rows/hamstring extensions
Armchair Orienteering 15:00 [3]
Used one of the green courses from Kansas
Monday Mar 18, 2013 #
Running 38:00 [3] 4.25 mi (8:56 / mi)
Running in pe today, just loops around raab park...i was done with the 4 way before everyone else so i just kept going and ended up with 10...
Running 27:00 [3] 2.9 mi (9:19 / mi)
Pasco...easy run during track today...ran the 1st half really slow with clara then she turned back and sarah and i ran a little faster for the second half...meet tomorrow so i probably ran waaay too much today...oh well, just sarah and i running the 32 tomorrow so hopefully we can go 1-2, since im not sure the other schools have anyone good
Running (Strides) 8:00 [3]
Core 15:00 [4]
4 min coreture at the end...ow!!