Training Log Archive: ConnorFIn the 7 days ending Jun 1, 2014:
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Sunday Jun 1, 2014 #
Orienteering 1:20:00 [1]
Setting and vetting controls for the Motala and Window-O.
Orienteering 22:50 [4]
Progressive.
No mistakes, went pretty hard for the first half and then backed off a bit after I passed up Van Gorder.
No mistakes, went pretty hard for the first half and then backed off a bit after I passed up Van Gorder.
Saturday May 31, 2014 #
Strength 40:00 [3]
Toe Raises 3 sets of 20
Single leg ext 10x25 8x30 6x35 4x40 2x45
Lats 12x90 10x110 8x130 6x150 4x170 2x180
Bench Press (machine) 12x115 10x135 8x165 6x185 4x205 2x230
DB Curls 3 sets of 8x25
DB Press 7 sets of 7x30
6 Flags
Single leg ext 10x25 8x30 6x35 4x40 2x45
Lats 12x90 10x110 8x130 6x150 4x170 2x180
Bench Press (machine) 12x115 10x135 8x165 6x185 4x205 2x230
DB Curls 3 sets of 8x25
DB Press 7 sets of 7x30
6 Flags
Biking 20:00 [3]
on airdyne
Thursday May 29, 2014 #
Crosstraining 19:42 [3]
7 rounds of:
15 Toe raises
10 Russians with medicine ball
15 Sit ups
10 Supermans
15 Push ups
15 Toe raises
10 Russians with medicine ball
15 Sit ups
10 Supermans
15 Push ups
Agility 45:00 [3]
Wednesday May 28, 2014 #
Running 47:05 [3] 6.25 mi (7:32 / mi)
Biking 20:00 [3]
Crosstraining 20:45 [3]
6 rounds of:
15 Squats
15 Toe raises
15 Sit ups
6 Roll outs
10 Lunges with band
Finished with 40 medicine ball slams
15 Squats
15 Toe raises
15 Sit ups
6 Roll outs
10 Lunges with band
Finished with 40 medicine ball slams
Tuesday May 27, 2014 #
Biking 20:00 [3]
Crosstraining 18:38 [3]
5 rounds of:
Single leg squats (12 left, 20 right)
15 Toe raises
10 Russians with medicine ball
6 Role outs
8 DB Swings (25lbs)
15 Push ups
Finished with 60 chinnies
Single leg squats (12 left, 20 right)
15 Toe raises
10 Russians with medicine ball
6 Role outs
8 DB Swings (25lbs)
15 Push ups
Finished with 60 chinnies
5 PM
Running 35:11 [3] 5.41 km (6:31 / km) +119m 5:52 / km
Run down at Rope Mill. Had to stop often for bikers, forgot to restart the watch after one passed, so I lost a few minutes off of the time. You should be able to see the gap on the gps map.
Monday May 26, 2014 #
Crosstraining 19:10 [3]
5 sets of:
Single Leg Squats (12L 20R)
15 toe raises
6 role outs
10 sit ups
10 Lunges w/band
Finished with 40 medicine ball slams
Single Leg Squats (12L 20R)
15 toe raises
6 role outs
10 sit ups
10 Lunges w/band
Finished with 40 medicine ball slams
12 PM
Running 14:24 [2] 2.32 km (6:13 / km) +41m 5:43 / km
Running 51:44 [3] 7.05 km (7:21 / km) +189m 6:28 / km
Corridor-O at Redtop. #4 was on a feature that I'm fairly certain doesn't actually exist any more, so it took a lot of time to determine that.
Ran into some deer and a huge vulture (I think) that decided it wasn't going to burst out of its nest until I was right next to it.
Didn't see the foxes today, but it was pouring rain so they were probably hiding somewhere.
Ran into some deer and a huge vulture (I think) that decided it wasn't going to burst out of its nest until I was right next to it.
Didn't see the foxes today, but it was pouring rain so they were probably hiding somewhere.