Training Log Archive: runninghilsIn the 1 days ending Feb 19, 2013:
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Tuesday Feb 19, 2013 #
6 AM
Road Bike (Trainer) 33:28 [3] 7.5 mi (13.4 mph)
Did the Spinervals technique workout for the first time. One-leg drills are interesting. I knew I needed these after I had a pedal malfunction 6 miles out on the rail trail, but hadn't done them until today. I'm not smooth at all at them. I guess that means I need to do them more frequently. On the fast-pedal sections, I got up to 130 cadence max, but I was bouncing really badly. I could do 120 max without too much bounce.
6 PM
Strength Training 1:00:00 [3]
slept:6.5
Strength:
Deadlift - warm-up and then work up to 1RM Previous 1RM - 225 lb
w.u. 135x5, 185x5 Then:
205, 225, 235, 245, 255, 265 and failed at higher weights
SO, new 1RM is 265# dead lift! Woo hoo! a 40 lb improvement!
Workout 1:
every 0:15
Power Clean &Jerk 75#
Workout 2:
EMOTM 10
12 heavy KB swings (71# bell)
Deadlift - warm-up and then work up to 1RM Previous 1RM - 225 lb
w.u. 135x5, 185x5 Then:
205, 225, 235, 245, 255, 265 and failed at higher weights
SO, new 1RM is 265# dead lift! Woo hoo! a 40 lb improvement!
Workout 1:
every 0:15
Power Clean &Jerk 75#
Workout 2:
EMOTM 10
12 heavy KB swings (71# bell)