Training Log Archive: hamletIn the 1 days ending Oct 17, 2022:
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| Mo |
Monday Oct 17, 2022 #
Note
slept:8.0
I've still got a pretty runny nose and a dry throat (i tried drinking a ton, doesn't help) and i have like no voice (which was annoying on my drive to school cuz I couldn't sing to my music) but hey we still gonna run
9 AM
Running warm up/down 11:15 1.42 km (7:56 / km)
ahr:133 max:152
jog to track + drills + jog on track
Running intervals 38:22 5.42 km (7:05 / km)
ahr:163 max:195
badass track workout
2x 800m with 400m walk/jog
3x 400m with 200m walk/jog
4x 200m with 100m walk
still gotta get into the habit of actually jogging during the rests
i was seriously dying after the first 400m interval (the 800s hurt but u was still fresh) but hey I pushed through. I'm impressed I actually stayed below my goal pace for every interval (5min/km). Also for once my HR actually was in zone 5 fo a decent bit, but I feel like it might've ben because I still technically have a cold... also cuz I kept forgetting to breathe
2x 800m with 400m walk/jog
3x 400m with 200m walk/jog
4x 200m with 100m walk
still gotta get into the habit of actually jogging during the rests
i was seriously dying after the first 400m interval (the 800s hurt but u was still fresh) but hey I pushed through. I'm impressed I actually stayed below my goal pace for every interval (5min/km). Also for once my HR actually was in zone 5 fo a decent bit, but I feel like it might've ben because I still technically have a cold... also cuz I kept forgetting to breathe
Running warm up/down 9:00 1.14 km (7:53 / km) +11m 7:32 / km
ahr:139 max:163
hey i actually jogged my cooldown
2 PM
Note
upper back hurts because binder but rip to me I guess...
Strength Training (push day) 55:42
ahr:114 max:141
bench
15x 45lb
10x 75lb
5x 95lb then back up in reps/down in weight
incline bench
15x 25lb
10x 45lb
5x 65lb (took a break mid 4), then back up in reps/down in weight
3x superset of 10x 10lb each arm lateral raises, 10x knee pushups +2 regular (tbf I didn't get very low on the regular ones but I tried)
rear delt exercises
10x 30lb
8x 40lb
6x 50lb
4x 60lb
2x 70, then back up in reps/down in weight
pec flys
[same reps and weight as rear delts]
hip adduction
10x 70lbs
8x 80lb
6x 90lb
4x 100lb
2x 110lb, then back up in reps/down in weight
hip abduction
10x 100lbs
8x 110 lb
6x 120lb
4x 130lb
2x 140lb, then back up in reps/down in weight
triceps press narrow grip
10x 50lbs
8x 60lb
6x 70lb
4x 80lb
2x 90lb
triceps press wide grip
[same reps and weight as narrow grip]
honestly I was vibing I was surprised an hour had already passed and I had to get some food and go to class... ok maybe I wasn't vibing just during the pushups but shhhh
15x 45lb
10x 75lb
5x 95lb then back up in reps/down in weight
incline bench
15x 25lb
10x 45lb
5x 65lb (took a break mid 4), then back up in reps/down in weight
3x superset of 10x 10lb each arm lateral raises, 10x knee pushups +2 regular (tbf I didn't get very low on the regular ones but I tried)
rear delt exercises
10x 30lb
8x 40lb
6x 50lb
4x 60lb
2x 70, then back up in reps/down in weight
pec flys
[same reps and weight as rear delts]
hip adduction
10x 70lbs
8x 80lb
6x 90lb
4x 100lb
2x 110lb, then back up in reps/down in weight
hip abduction
10x 100lbs
8x 110 lb
6x 120lb
4x 130lb
2x 140lb, then back up in reps/down in weight
triceps press narrow grip
10x 50lbs
8x 60lb
6x 70lb
4x 80lb
2x 90lb
triceps press wide grip
[same reps and weight as narrow grip]
honestly I was vibing I was surprised an hour had already passed and I had to get some food and go to class... ok maybe I wasn't vibing just during the pushups but shhhh