Training Log Archive: Will.Tucker

Blue-Day2 - Splits

Event: 2013 Georgia Navigator Cup & Extreme-O
 

Mixed bag on this race. Totally botched #1 but settled down afterwards and a ran a reasonably clean (albeit slow) race.

Blue-Day1 - Splits

Aviation sick. Took the day off, probably good to try and get over this cold or whatever

Culmination of all seperate runs. Warmup run to BSF and down to South Dock. Ran a mile interval very slowly (like 7:10ish) and felt absolutely horrible so didn't try the second one. Instead I slowly jogged halfway down and back and then back in with the team for the cooldown. A bit sick I suppose, my head is soooooo stuffed up.

Back

Deadlift
8x135
7x185
6x205
4x3x235

Closegrip Lat Pulldowns
3x8x160+

Upright Row Dropset
2x6x90,5x90/2x8x50/6x50

Bent Reverse Grip Rows
3x10x90

Inverted Bodyweight Rows (essentially hanging from the smith machine bar almost like an upside push-up and pulling myself up
1x10
2x8

Weighted Pullup (35)/Bodyweight Pull-ups Dropset)
4,4
3,3
2,3

Shoulda done these first for lat exercises

Lat Bar Pushdowns
3x10x50

Dumbbell Shrugs
3x8x80e

Recovery to BSF (where we stopped the clock and did 4 striders) and then up to Michie, down by Jewish Chapel, turned right at Grey Ghost down to the cemetary and then back in, around trophy point, under Mahan and finishing at Thayer. Ended up running most of it with Rachel who fell in with me after leaving BSF

Holiday Inn run. Felt like CRAP the first 3.5 or so. Eventually Stephanie (our zoomie) caught up with me and I ran the rest of the way with her. I felt a lot better after the turn around and definitely sped up once she joined me.