Training Log Archive: Mr WonderfulIn the 7 days ending Jan 11, 2020:
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Saturday Jan 11, 2020 #
1 PM
Orienteering 2:03:37 4.42 mi (27:58 / mi) +116m 25:52 / mi
ahr:115 max:167 14c weight:230lbs
Really poorly done orienteering intervals with Richard. Woods are nice, will post streamer locations eventually.
Also no power, which was disappointing.
Also no power, which was disappointing.
Thursday Jan 9, 2020 #
Note
slept:12.0 weight:230.2lbs
Cheers!
Wednesday Jan 8, 2020 #
8 AM
Weights 47:13 1.06 mi (44:32 / mi)
ahr:123 max:195 weight:231lbs shoes: New Balance Weight
Warm up, cribbing off the lesson in the distance
3 rounds of:
Goblet squat * 10 (70, 75 75)
Squat jumps * 10
DB incline * 12 (45)
DB row * 12 (60, 50, 45)
1/4 mile treadmill run (8 mph)
This is the shortest day, so for vanity I tacked on ye olde bench press
12*bar
10* 95 (assuming clamps are weightless, they are pretty light)
6*115
6*115
6*115
Would be interesting to see if there's any chance of approaching the old one rep max (225) I at least need to hurry up and get to repping 135 plus so it's 45s and not tiny 25s on the bar.
Abbreviated stretching
3 rounds of:
Goblet squat * 10 (70, 75 75)
Squat jumps * 10
DB incline * 12 (45)
DB row * 12 (60, 50, 45)
1/4 mile treadmill run (8 mph)
This is the shortest day, so for vanity I tacked on ye olde bench press
12*bar
10* 95 (assuming clamps are weightless, they are pretty light)
6*115
6*115
6*115
Would be interesting to see if there's any chance of approaching the old one rep max (225) I at least need to hurry up and get to repping 135 plus so it's 45s and not tiny 25s on the bar.
Abbreviated stretching
9 PM
Weights 15 [1]
Tuesday Jan 7, 2020 #
12 PM
Adventure Race 58:32 1.16 mi (50:27 / mi)
ahr:137 max:201 weight:231lbs shoes: New Balance Weight
1/2 mile jog @ 6 mph (feels easier now, before the holidays 5.4 was rough)
5 minutes stair stepper @ Level 4
1/2 mile jog @ 6 mph
12 minutes on the not working bike, half of them seem to be in some stupid iFit app boot loop. I started to watch the video on how to fix it but then let it go
1/2 mile jog @ 6 mph
5 minutes stair stepper @ Level 4...not quite sure I could hang on with 5 yet, but better than pre holiday
1/2 mile jog @ 7 mph because someone took one of the pair I was using so I went to the other one for personal space and it felt slow at 6 mph, 6.5 mph felt a lot like 6 mph
10 minutes on the good bike, claimed 300 w average, which is so much easier than 200 watts at home
Still chunky, but feeling more capable. Fingers crossed for a good 2020!
5 minutes stair stepper @ Level 4
1/2 mile jog @ 6 mph
12 minutes on the not working bike, half of them seem to be in some stupid iFit app boot loop. I started to watch the video on how to fix it but then let it go
1/2 mile jog @ 6 mph
5 minutes stair stepper @ Level 4...not quite sure I could hang on with 5 yet, but better than pre holiday
1/2 mile jog @ 7 mph because someone took one of the pair I was using so I went to the other one for personal space and it felt slow at 6 mph, 6.5 mph felt a lot like 6 mph
10 minutes on the good bike, claimed 300 w average, which is so much easier than 200 watts at home
Still chunky, but feeling more capable. Fingers crossed for a good 2020!
Monday Jan 6, 2020 #
8 AM
Weights 46:56 1.46 mi (32:08 / mi)
ahr:120 max:168 shoes: New Balance Weight
Trying new routine:
* don't stay up all night
* do one hour of work first thing
* get Harvey up slightly earlier
* one hour gym
* rinse and get to work a little later than 2019 but still able to leave at a reasonable time
warmed up a bit, forgot a few but five minutes of looking silly over in my quiet corner
Round 1:
DB Rev Lung x10 (40 lbs, should try 45)
Medicine ball squat jumps x10, 12 pounder
Jog for three minutes on field
* 2
Round 2:
DB shoulder press x10, (40, 30 lbs)
DB side raises x 10, (10 lbs, 7.5 lbs)
Ropes 30 seconds (alternating, both)
*2
Round 3:
Lying Leg Curl x10 (50 lbs, a bit light)
Standing Leg Curl x10 (15 lbs)
Side Shuffle 5 yards and back 30 seconds
* 2
Then the stretches I could remember
* don't stay up all night
* do one hour of work first thing
* get Harvey up slightly earlier
* one hour gym
* rinse and get to work a little later than 2019 but still able to leave at a reasonable time
warmed up a bit, forgot a few but five minutes of looking silly over in my quiet corner
Round 1:
DB Rev Lung x10 (40 lbs, should try 45)
Medicine ball squat jumps x10, 12 pounder
Jog for three minutes on field
* 2
Round 2:
DB shoulder press x10, (40, 30 lbs)
DB side raises x 10, (10 lbs, 7.5 lbs)
Ropes 30 seconds (alternating, both)
*2
Round 3:
Lying Leg Curl x10 (50 lbs, a bit light)
Standing Leg Curl x10 (15 lbs)
Side Shuffle 5 yards and back 30 seconds
* 2
Then the stretches I could remember
Sunday Jan 5, 2020 #
1 PM
Biking (Trainer) 1:48:59 [1] 22.5 mi (12.4 mph)
103w, 60 rpm