Thatch

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Independence,KY 
Today
Partly Cloudy High 75FLow 60F
  • Temp: 70F
  • Hum: 88%
  • W: 7mph SW
THURSDAY
Patchy rain nearby
High 70F
Low 48F
FRIDAY
Sunny
High 65F
Low 44F
SATURDAY
Partly Cloudy
High 66F
Low 45F
SUNDAY
Sunny
High 66F
Low 48F

May 11

Run
  • 37m 55s
  • 4.52 miles
  • 08m 23s /Mi

The run felt good as far as breathing and muscles,but my IT band on the right knee started hurting around mile 3.

May 10

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Pushups
    1
    40
    40
    0
    0
  • CORE - General
    1
    120
    120
    0
    0

May 9

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Seated row
    4
    12
    12
    180
    200
  • BICEPS - DB Curls Alternating
    4
    12
    12
    30
    30
  • BICEPS - Straight Bar Standing
    1
    12
    12
    45
    45
  • CHEST - Flat Dumbell Press
    4
    8
    12
    40
    60
  • CHEST - Flies - Flat
    4
    12
    12
    30
    30
  • CHEST - Incline DB
    4
    12
    12
    35
    35
  • CORE - General
    1
    40
    40
    0
    0
  • SHOULDERS - Military BB
    1
    20
    20
    45
    45
  • TRICEPS - Pulley pushdown
    4
    12
    12
    100
    110

May 8

Bike
  • 30m
  • 9.80 miles
  • 19.60 Mi/hr

stationary bike

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - General
    1
    300
    300
    0
    0
  • LEGS - Leg Extensions
    4
    12
    12
    70
    70
  • LEGS - Leg Press
    4
    12
    12
    90
    90
  • LEGS - Standing calf raises
    4
    15
    15
    0
    0
  • SHOULDERS - Front DB raise
    10
    12
    12
    5
    25
  • SHOULDERS - Military DB
    4
    12
    12
    25
    25
  • SHOULDERS - Rear DB raise
    4
    12
    12
    25
    25

Around the Worlds reps of 20x's

May 7

Run #1
  • 20m 40s
  • 2.50 miles
  • 08m 16s /Mi

Ran up to workout.

Run #2
  • 20m 51s
  • 2.50 miles
  • 08m 20s /Mi

Ran home after workout. Calves started to get tight. My legs still felt a little tight and sore.

Strength
  • 35m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Incline Row
    4
    12
    12
    100
    100
  • BACK - Lateral pull-downs
    4
    12
    12
    180
    180
  • BACK - One Arm Row
    4
    12
    12
    30
    30
  • BACK - Pullups - Wide Grip, Pronated
    4
    5
    5
    0
    0
  • BACK - Seated row
    4
    12
    12
    180
    180
  • BICEPS - DB Curls Alternating
    4
    12
    12
    30
    30
  • BICEPS - Pulley Curls
    4
    10
    10
    90
    90

Around the Worlds reps of 20x's

May 6

Needed another recovery day.  Back to the workouts tomorrow.  Its time to start looking for another race.

May 5

Bike
  • 30m
  • 8.80 miles
  • 17.60 Mi/hr

Easy ride on the stationary bike trying to loosen the legs up.

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Dips
    6
    15
    15
    0
    0
  • CHEST - Flat Dumbell Press
    4
    12
    12
    35
    35
  • CHEST - Flies - Flat
    4
    12
    12
    20
    20
  • CHEST - Flies - Incline
    4
    12
    12
    20
    20
  • CHEST - Incline DB
    4
    15
    15
    30
    30
  • CHEST - Pushups
    4
    25
    25
    0
    0
  • CORE - General
    1
    120
    120
    0
    0
  • TRICEPS - Overhead Cable Extensions
    4
    12
    12
    60
    60
  • TRICEPS - Pulley pushdown
    4
    12
    12
    80
    90

Easy workout, just trying to get back into the routine.

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Thatch's Training Log


 May 2009 
SunMonTueWedThuFriSat
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3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
31      
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • February's totals
  • January's totals
  • 2013 totals
  • 2012 totals