I'm delusional

Saturday - October 25

Run
  • 1h 53m 35s
  • 12.25 miles
  • 09m 16s /Mi

downtown dog park hospital loop

first run with the altra's.  good run.  a little sore in some new places, but that could also be from not running more than 6.5 miles in one sitting in two weeks.  Will do it again tomorrow.  in the meantime, compression socks for the day :)

 

Couple of thoughts on the heart rate.  For the last 1/3 of the run it was in the high 160's-low 170's.  thought it meant the strap wasn't working again, but when i hit my walk part it went down to where it should be.  so the average hr above may be high, but i couldn't find a valid reason other than the high number to change it.

Friday - October 24

scheduled rest day

Thursday - October 23

Run
  • 47m 03s
  • 5.40 miles
  • 08m 42s /Mi

Two small loops

Wednesday - October 22

Swim
  • 42m 13s
  • 2000.00 yards
  • 02m 07s /100 yards

wu: 350
pull: 300
kick: 200 (alt 25's of flutter and fly)
5 x 100 w/ 5 sec rest
pull 300
cd: 350 (alt 50's of breast and free)

Strength
  • 30m

bench press 15 x 100lbs
one legged bridges 10 x 5 sec per leg (total of 20)
plank x 1 min
assisted pull up 15 x 40lbs
step ups x 30 (15 each leg)
right side plank x 1 min
bent arm pull downs 15 x 40lbs
bend and reach x 15 each leg
left side plank x 1 min
shoulder adduction x 15 each arm w/ black band
hip abduction 15 x 110lbs
hip raises x 15
knee raises 15 x 20lbs each leg
seated rows 15 x 70lbs
v-ups x 15

Sport
  • Elliptical Training
  • 05m

warm up before strength training

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

spot's Training Log


 October 2014 
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