I'm delusional

Tuesday - October 21

Run
  • 57m 12s
  • 6.50 miles
  • 08m 48s /Mi

2 big loops

Tuesday run complete.  Tomorrow is cross training.  This is a four day run week.  

Monday - October 20

Swim
  • 35m 35s
  • 1800.00 yards
  • 01m 59s /100 yards

wu: 350
pull: 300
5 x 100 w/ 5 sec rest
pull: 300
cd: 350 alt breast/free by 50s

Strength
  • 30m

bench press: 15 x 95lbs
v-ups x 15
squats 15 x 100lbs
bent arm pull downs 15 x 40lbs
bird dogs x 30
calf raises 15 x 100 lbs
assisted pull ups 15 x 50lbs
one legged balance on bosu ball (flat side down) 3 x 5 sec each leg
hip abduction 15 x 80lbs
internal shoulder rotation x 15 w/ black band
deadlift 15 x 115 lbs
external shoulder rotation x 15 w/ black band

Sport
  • Elliptical Training
  • 05m

warm up before strength work

Monday morning cross training.  some strength work followed by some swimming.

Sunday - October 19

Run
  • 40m 43s
  • 4.70 miles
  • 08m 39s /Mi

Saturday - October 18

Run
  • 44m 45s
  • 4.97 miles
  • 09m /Mi

Friday - October 17

scheduled rest day.  heading to Lexington Va for swim parents' weekend with William. Planning on running W&L's xc course Sat and Sun morning.

Thursday - October 16

Run
  • 49m 37s
  • 5.40 miles
  • 09m 11s /Mi

2 small loops

nice easy run this morning.  back to gorgeous running weather.  probably around 50 degrees during the run.  

Wednesday - October 15

Run
  • 50m 52s
  • 5.95 miles
  • 08m 32s /Mi

big loop, small loop w/ speed work
10 x 1 min hmp w/ 1 min recovery

Strength
  • 05m

pushups x 12
one legged wood chops w/ 5lb medicine ball
bridges 12 x 3 sec

speed work this morning.  really humid.  Wilson asked me if i got rained on   Good run.  Did a few strength move before the run to warm up

spot's Training Log


 October 2014 
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  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals