Training Log Archive: runninghilsIn the 1 days ending Sep 26, 2013:
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Thursday Sep 26, 2013 #
Strength Training 1:00:00 [3]
Oh, man... big overhead squat and abs day! My weaknesses are overhead squats and toes to bar. I guess they had to follow a workout that played to my strengths with one that was all my weaknesses (except sit ups... I can do those just fine)
Strength - Overhead Squat
5 rounds of 4 lifts every 2 minutes
55*55*60*60*65
Workout:
50 OHS (33 lb)
100 Sit ups
25 OHS (43 lb)
50 toes to bar
10 OHS (58 lb)
25 knees to elbows
Time: 21:17
Kept the weight conservative on the workout to avoid shoulder issues. Everything was good! No rotator cuff pain!
Strength - Overhead Squat
5 rounds of 4 lifts every 2 minutes
55*55*60*60*65
Workout:
50 OHS (33 lb)
100 Sit ups
25 OHS (43 lb)
50 toes to bar
10 OHS (58 lb)
25 knees to elbows
Time: 21:17
Kept the weight conservative on the workout to avoid shoulder issues. Everything was good! No rotator cuff pain!
Mountain Bike 1:10:40 [3] 16.7 mi (14.2 mph)
ahr:144
Warmed up easy ride out to the Fairview hill - about 20 minutes
Did 5 repeats of 1:00 seated hard uphill riding+30 seconds standing high intensity (about 13 minutes)
Followed by 20 minutes of high intensity riding on the rolling terrain. I think I'm getting this higher intensity biking figured out - really gotta focus on the legs and try to keep the breathing deep and controlled. I think before I was letting my breathing get too fast. Today, the 20 minutes were good - I was able to hold HR around 160 and the speed around 20ish.
Cool down - easy ride rest of the way back to the car.
Did 5 repeats of 1:00 seated hard uphill riding+30 seconds standing high intensity (about 13 minutes)
Followed by 20 minutes of high intensity riding on the rolling terrain. I think I'm getting this higher intensity biking figured out - really gotta focus on the legs and try to keep the breathing deep and controlled. I think before I was letting my breathing get too fast. Today, the 20 minutes were good - I was able to hold HR around 160 and the speed around 20ish.
Cool down - easy ride rest of the way back to the car.