Training Log Archive: Will.TuckerIn the 7 days ending Jan 19, 2013:
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Thursday Jan 17, 2013 #
Note
(rest day)
Aviation sick. Took the day off, probably good to try and get over this cold or whatever
Wednesday Jan 16, 2013 #
3 PM
Running 32:30 [3] 4.01 mi (8:06 / mi)
shoes: Brooks Trance 11
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.
Tuesday Jan 15, 2013 #
2 PM
Strength Training 50:00 [4]
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
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
4 PM
Running 33:32 [2] 4.2 mi (7:59 / mi)
shoes: Brooks Trance 11
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
Monday Jan 14, 2013 #
4 PM
Running long 1:00:58 [3] 7.75 mi (7:52 / mi)
shoes: Brooks Trance 11
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.
Sunday Jan 13, 2013 #
1 PM
Strength Training 50:00 [4]
DB Bench Press
7x60e
10x70e
2x5x70e
4x70e
3x70e
Cables Flies SS Cable Punches
3 sets of 35e
Incline Bench w/ Dumbbell Dropset
3 sets of 125/35e
Decline Bench w/ Dumbbell Dropset
3 sets of 135/35e
7x60e
10x70e
2x5x70e
4x70e
3x70e
Cables Flies SS Cable Punches
3 sets of 35e
Incline Bench w/ Dumbbell Dropset
3 sets of 125/35e
Decline Bench w/ Dumbbell Dropset
3 sets of 135/35e
Climbing 1:30:00 [4]
Lead Climbed with Bangert:
Cowbell (5.4)
Captain America (5.6, on the arete by the left crack)
A Christmas Story (5.7, had to hang like three times because of crazy pumps)
Matt, John and Rachel came in and got the instructional class for certification and then climbed a bit as well. By the time they finished Bangert and I were toast and just belayed them a bit.
Cowbell (5.4)
Captain America (5.6, on the arete by the left crack)
A Christmas Story (5.7, had to hang like three times because of crazy pumps)
Matt, John and Rachel came in and got the instructional class for certification and then climbed a bit as well. By the time they finished Bangert and I were toast and just belayed them a bit.
Running warm up/down 8:17 [1] 1.04 mi (7:58 / mi)
shoes: Brooks Trance 11
Quick little jog with Bangert that served as:
A cooldown
A means to get to his car and help bring in his futon
A way to test out his knee
A cooldown
A means to get to his car and help bring in his futon
A way to test out his knee