Screaming Turtle

Saturday - October 25

Friday - October 24

Run
  • 55m
  • 4.48 miles
  • 12m 16s /Mi

10:00 Warmup Zone 4 - 4:00 on 1:00 off - Spd 3.0 @ 3.0% \ Spd 5.1 @ 3.0% \ Spd 5.2 @ 2.5% \ Spd 5.3 @ 2.0% \ Spd 5.4 @ 1.5%
10:00 Zone 1 - 1:00 on 1:00 off - Spd 5.4 @ 5.0% \ Spd 3.0 @ 5.0%
9:00 Zone 2 - 2:00 on 1:00 off - Spd 5.4 @ 3.0% \ Spd 3.0 @ 3.0%
12:00 Zone 3 - 3:00 on 1:00 off- Spd 3.0 @ 3.0% \ Spd 5.3 @ 3.0% \ Spd 5.2 @ 2.5% \ Spd 5.1 @ 2.0%
10:00 Zone 4 - 4:00 on 1:00 off - Spd 3.0 @ 3.0% \ Spd 5.4 @ 1.5% \ Spd 5.3 @ 2.0% \Spd 5.2 @ 2.5% \ Spd 5.1 @ 3.0%

Thursday - October 23

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Bench Press Station
    7
    1
    8
    130
    250
  • GENERAL - Bicep Station
    7
    1
    8
    70
    150
  • GENERAL - Press Up Station
    7
    2
    8
    30
    150
  • GENERAL - Pull Down Station
    7
    2
    8
    150
    270
  • GENERAL - Tricep Station
    7
    2
    8
    30
    150

Knees to Elbows 8x8x9 \ Back Extensions 8x8x9 \ 10 Minute Warmup

Wednesday - October 22

Bike
  • 1h 00m
  • 17.00 miles
  • 17.00 Mi/hr

60 Minutes on the Spin Cycle. WU 6:00 @ 85 avg HR \ Level III 18:00 @ 118 avg HR \ Level IV 12:00 @ 129 avg HR \ Level II 18:00 @ 116 avg HR \ CD 6:00 @ 105 avg HR

Tuesday - October 21

Monday - October 20

Strength
  • 1h 00m

Cross Training: Push Ups 100 \ Air Squats 100 \ 18" Jumps 100 \ Lunges 100 \ Knees to Elbows 100 \ Back Extension 100 \ LifeCycle 20 minutes 5:00 x 4 Intervals spread between other tasks.

Sunday - October 19

Bike
  • 10m
  • 2.83 miles
  • 17.00 Mi/hr

10 Minutes on the Spin Cycle. WU 3:00 @ 85 avg HR \ 7:00 Level IV

Run
  • 10m
  • 0.82 miles
  • 12m 16s /Mi

5:00 Warmup Zone 4 Spd 3.0 @ 3.0% \ Spd 5.1 @ 3.0% \ Spd 5.2 @ 2.5% \ Spd 5.3 @ 2.0% \ Spd 5.4 @ 1.5%
5:00 Zone 1 - 1:00 on 1:00 off - Spd 5.4 @ 5.0% \ Spd 3.0 @ 5.0%

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Bench Press Station
    7
    2
    8
    110
    230
  • GENERAL - Bicep Station
    7
    2
    8
    70
    150
  • GENERAL - Leg Press
    7
    2
    8
    250
    370
  • GENERAL - Press Up Station
    7
    2
    8
    30
    150
  • GENERAL - Pull Down Station
    7
    2
    8
    150
    270
  • GENERAL - Tricep Station
    7
    2
    8
    50
    170

Jump Rope 100 x 5 / Knees to Elbows 50 / Back Extension 50

blg_blg's Training Log


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