Monday 8/10
Afternoon:
Dynamic Warm Up
5km Run in 24:49
notes: Back at it! First run after a week of doing nothing.
Night:
10 Minute Bike Warm Up
3X5 Bench Press @135lbs
3X5 Narrow Grip Pull Downs @135lbs
2X12 Incline DB Press @40lbs
2X12 1-Arm DB Row @40lbs
2X10 Tricep Rope Extensions @60lbs
2X10 Bicep Straight Bar Cable Curl @60lbs
2X10 Two Way Shoulder @12lbs
Tuesday 8/11
Afternoon:
Dynamic Warm Up
5km Run in 22:48
notes: Felt a lot easier than yesterday.
Wednesday 8/12
Afternoon:
Dynamic Warm Up
6km Run in 28:36
Thursday 8/13
Afternoon:
Dynamic Warm Up
5km Run in 23:01
Friday 8/14
Afternoon:
5km Run in 20:37
Night:
Dynamic Warm Up
3X5 BO Row @50kg
3X5 Bench Press @135lbs
2X10 Lat Pull Downs @90lbs
2X10 Incline DB Press @45lbs
2X8 Pull Ups
2X10 Straight Bar Cable Curls @50lbs
2X10 Straight Bar Cable Press Down @50lbs
2X8 Two Way Shoulder @12lbs
3X12 Hanging Knee Raises
That is some serious progress!
A buddy of mine started off as a 100/200/400 guy in high school, was running 11.1, 22.3 and 49 low. In college the coach switched him to 800m, and he now runs 1.47. No doubt the sprint background formed the base work for his great talent in the 800m.
Saturday 8/15
Afternoon:
Dynamic Warm Up
10km run in 41:44 (20:46 and 20:57 5km splits)
notes: Good run!
Sunday 8/16
Afternoon:
Dynamic Warm Up
10km run in 43:37 (21:42 and 21:55)
notes: Took it a bit easier today
Monday 8/17
Afternoon:
Dynamic Warm Up
10km Run in 47:20
notes: Ran with my friend Mattias so it was a bit slower
Night:
Dynamic Warm Up
4X5 Vertimax with 4 Cords @5:5
5X5 Squats @70kg
5X5 CGRDL’s @40kg
2X10 Glute Ham Raise
2X10 Hanging Knee Raise
Tuesday 8/18
Afternoon:
Dynamic Warm Up
10km Run in 42:57 (21:38 and 21:19)
notes: Good solid run.
Night:
Dynamic Warm Up
6X100m @15s on grass with 60s recoveries
notes: Some light tempo to get the legs churning, felt like crap after the 2nd one but felt great at the end. I think my hear rate was in the 190s after the 2nd one but drop down to where it should have been by number 4.
Wednesday 8/19
Afternoon:
Dynamic Warm Up
10km Run in 43:56 (22:04 and 21:52)
Night:
Dynamic Warm Up
4X5 Vertimax with 4 cords @ 5:5
5X5 Squats @70kg
3X5 CGRDL’s @50kg
2X10 Glute Ham Raises
Thursday 9/20
Afternoon:
Dynamic Warm Up
10km Run in 42:56 (21:19 and 21:22)
notes: Felt solid.
Friday 9/21
Afternoon:
Dynamic Warm Up
10km Run in 42:58 (21:38 and 21:20)
notes: Found my gloves and saved a turtle, a good day for all. Oh yea and I had a good run.
Saturday 8/22
Afternoon:
Dynamic Warm Up
15km Run in 65:56
notes: Beastly long run!!!
Night:
Dynamic Warm Up
5X5 Squats @70kg
3X5 CGRDL’s @50kg
2X10 Glute Ham Raise
notes: Has to cut the session short to make it home in time for dinner.
Sunday 8/23
Afternoon:
Dynamic Warm Up
5km Run in 23:50
notes: Bad run, blisters and a hole in my shoe made the run miserable.
Night:
Dynamic Warm Up
5km Run in 22:36
notes: Better than the early morning run, but I am afraid I will have to get rid of my current pair of running shoes and go back to an old pair. There is hole in the forefoot that makes landing on rocks very painful…
Monday 8/24
Afternoon:
Dynamic Warm Up
10km Run in 42:31 (21:04 and 21:27)
notes: Good run, wore a pair of old shoes that are extra beefy to let the ball of my foot rest from all the painful rock strikes.
Night:
Dynamic Warm Up
4X5 Vertimax with 4 cords @5:5
5X5 Squasts @70kg
3X5 CGRDL’s @50kg
2X10 Glute Ham Raises
1X10 Partner Assisted Leg Throws
Tuesday 8/25
Afternoon:
Dynamic Warm Up
5km Run in 19:50
notes: Good crisp run, made it short and fast because I had to catch a flight to Wisconsin for college.
Wednesday 8/26
Afternoon:
Dynamic Warm Up
7km Run in 29:30
notes: First run in Wisconsin
Thursday 8/27
Afternoon:
2 Mile Bike
Dynamic Warm Up
1X1600m @5:14
3 Minute Recovery
1X1200m @3:54
2 Mile Bike
notes: Not really what I was looking for.
Night:
Dynamic Warm Up
2X3 Squats @111kg
3X5 CGRDL’s @70kg
3X12 Back Extensions
3X15 Decline Sit Ups
3X12 Hanging Knee Raises
Friday 8/28
Afternoon:
4 Mile Run in 28:00