Training Log Archive: iansmithIn the 30 days ending Apr 30, 2018:
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Sunday Apr 29, 2018 #
4 PM
Running 35:00 [1] 6.5 km (5:23 / km) +55m 5:10 / km
shoes: 201802 Asics GT1000
Thursday Apr 26, 2018 #
7 PM
Running 47:34 [1] 7.82 km (6:05 / km) +18m 6:01 / km
shoes: 201802 Asics GT1000
Monday Apr 23, 2018 #
6 PM
Running 21:00 [2] 4.0 km (5:15 / km)
shoes: 201802 Asics GT1000
Treadmill warmup. It was sweltering in the gym; treadmills suck.
Strength training 30:00 [3]
3x15 (x2) Dumbbell clean and press, 12 kg
3x15 deadlift, 35 kg
3x10 (x2) lunges, 12 kg
3x10 dumbbell fly; 2x6 kg
3x10 inclined situps
My core was still a bit sore from the inclined situps last week.
3x15 deadlift, 35 kg
3x10 (x2) lunges, 12 kg
3x10 dumbbell fly; 2x6 kg
3x10 inclined situps
My core was still a bit sore from the inclined situps last week.
Erg 21:45 [1] 5.0 km (4:21 / km)
Pleasant erg cooldown; 24-25 spm, 2:10-2:15/500m.
Sunday Apr 22, 2018 #
4 PM
Running 1:12:00 [1] 13.3 km (5:25 / km)
shoes: 201802 Asics GT1000
Easy cruise down the Humber, along the boardwalk by Lake Ontario, to and through High Park, and back via Annette. It was a glorious day, 13 C. Garmin was discharged.
Very sad to hear of the loss of Adrian Zissos.
Very sad to hear of the loss of Adrian Zissos.
Thursday Apr 19, 2018 #
6 PM
Biking 20:00 [1] 10.0 km (30.0 kph)
Warmup on the stationary bike with Connie to keep her company. We chatted about mountains, Germany, and this conference she just got back from. Lauren is returning from Banff, and Smirnov is being Smirnov.
Strength training 15:00 [3]
I bopped down to the "strength and conditioning" room and did a weird hodgepodge of exercises. My core is still shredded from the inclined situps on Monday, so I tried to dial down the workout to build a base.
3x10 squats, 62 kg (+1 warmup set with 20 kg)
3x10 "back extensions" (inverse situp on the slanty bench)
2x10 bench presses, 62 kg (+1 warmup set at 20 kg)
5 pullups
3x10 squats, 62 kg (+1 warmup set with 20 kg)
3x10 "back extensions" (inverse situp on the slanty bench)
2x10 bench presses, 62 kg (+1 warmup set at 20 kg)
5 pullups
Erg 30:00 [2] 6.5 km (4:37 / km)
And a wee bit of erging at the end; I showed Connie how to erg.
Monday Apr 16, 2018 #
6 PM
Erg 30:00 [1] 6.65 km (4:31 / km)
Signed up for Squash with Laleh, then went to do some light training. 24-25 spm, 2:15 splits on the erg.
Elliptical 20:00 [1] 4.0 km (5:00 / km)
Elliptical because it's gentle. I felt a bit meh, but I wasn't coughing.
Strength training 15:00 [3]
3 sets of:
2x15, 11 kg dumbbell clean-and-press
25 inclined situps
And finished with 5 pullups.
2x15, 11 kg dumbbell clean-and-press
25 inclined situps
And finished with 5 pullups.