Training Log Archive: CoachingEndurancIn the 1 days ending Jul 22, 2008:
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Tuesday Jul 22, 2008 #
Yoga 30:51 [1]
slept:8.0
morning opener.
2:30pm session laying off the warrior and lunge so i don't over extend the hip.
stretches after track tonight.
2:30pm session laying off the warrior and lunge so i don't over extend the hip.
stretches after track tonight.
Strength Training (multimuscle) 26:49 [4]
Quick Workout - SOD (i'll blog this one at some point)
3 sets w/1min rest in between - this was tough
stability ball straight leg pikes(10)
jump rope 100
smash ball 12lbs (30)
jump rope 100
one leg deadlifts 15 lbs (20)- warrior III (put the dumbell down w/one hand and pick up with other hand before rising again)
pushups with ball under one hand (10) thrusting up and over to other hand
jump rope 100
3 sets w/1min rest in between - this was tough
stability ball straight leg pikes(10)
jump rope 100
smash ball 12lbs (30)
jump rope 100
one leg deadlifts 15 lbs (20)- warrior III (put the dumbell down w/one hand and pick up with other hand before rising again)
pushups with ball under one hand (10) thrusting up and over to other hand
jump rope 100
Cycling (road on mtn bike) 15:22 [2] 3.61 mi (4:15 / mi) +85ft 4:10 / mi
super easy to grocery store and back with heavy backpack and a bag hanging off the handlebars.
Strength Training (core) 3:13 [3]
bent knee to elbow crunches (not the most affective excercise)
micro crunch with arms up
feet one inch off ground then open and close 20x (need to do more of this for my hip)
micro crunch with arms up
feet one inch off ground then open and close 20x (need to do more of this for my hip)
Running (track) 31:22 [3] 4.0 mi (7:51 / mi)
shoes: 08 Teton Streaks 7.5 Bl 04
weekly track workout in jackson. i ran probably 70% effort, still babying the hip. "start out slow and then ease back".
1 mile warm up 8:46 & 6:45warm up drills (counted seperate)
3:08 - 1:35, 1:33 w/2:15 cooldown 400 - 5:23 total
3:09 - 1:35, 1:34 w/2:32 cooldown 400 - 5:41 total
3:16 - 1:38, 1:38 w/2:32 cooldown 400 - 5:48 total
3:21 - 1:43, 1:38 w/2:23 cooldown 400 - 5:44 total
1 mile warm up 8:46 & 6:45warm up drills (counted seperate)
3:08 - 1:35, 1:33 w/2:15 cooldown 400 - 5:23 total
3:09 - 1:35, 1:34 w/2:32 cooldown 400 - 5:41 total
3:16 - 1:38, 1:38 w/2:32 cooldown 400 - 5:48 total
3:21 - 1:43, 1:38 w/2:23 cooldown 400 - 5:44 total
Strength Training (core) 11:02 [4]
after track workout i took everyone through the ATW ab workout for 30s. we moved fast as i gave them no rests in between. we even did the pushups broken into two sets of 15. good stuff!
my abs should be sore tomorrow.
my abs should be sore tomorrow.
Circuit (running) 6:45 [2]
warm up drills before track workout.