Training Log Archive: runninghilsIn the 1 days ending Jan 8, 2015:
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Thursday Jan 8, 2015 #
Road Bike (Trainer) 1:00:00 [3] 14.2 mi (14.2 mph)
15 minute warm up with some spin ups
4 rounds of:
4 sets of 0:40 anaerobic sprint high cadence 0:20 recovery
3:00 between sets
~15 min cool down
4 rounds of:
4 sets of 0:40 anaerobic sprint high cadence 0:20 recovery
3:00 between sets
~15 min cool down
Strength Training 1:00:00 [3]
Long warm up
jj/sq/mc/js
calisthenics down, run back
4:00 various planks
Workout:
5 sets of 0:45 on, 0:15 transition
push ups
low box jump, box touch
sit ups
35 lb goblet squats
row
total reps 444
8 Reps EMOTM 10 min of heavy wall balls (20 lb)
jj/sq/mc/js
calisthenics down, run back
4:00 various planks
Workout:
5 sets of 0:45 on, 0:15 transition
push ups
low box jump, box touch
sit ups
35 lb goblet squats
row
total reps 444
8 Reps EMOTM 10 min of heavy wall balls (20 lb)