Training Log Archive: Mr WonderfulIn the 7 days ending Mar 7, 2020:
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Saturday Mar 7, 2020 #
4 AM
Biking (Trainer) 3:05:45 [1] 39.94 mi (12.9 mph)
ahr:96 max:110 slept:6.0 shoes: Long Haul Trucker
wu 105w,57 rpm
reg 95 w, 51 rpm
reg 95 w, 51 rpm
Friday Mar 6, 2020 #
5 AM
Biking (Trainer) 44:12 [2] 11.21 mi (15.2 mph)
ahr:117 max:129 slept:8.0 weight:232.2lbs shoes: Long Haul Trucker
wu 103w, 59 rpm
reg 151w, 63 rpm
reg 151w, 63 rpm
Wednesday Mar 4, 2020 #
6 AM
Biking (Trainer) 43:50 [2] 10.67 mi (14.6 mph)
ahr:115 max:149 slept:6.5 weight:231.2lbs shoes: Long Haul Trucker
Gotta pump up the sleep numbers, just hard to get away from my preferred amount of downtime.
wu 93w, 63 rpm
reg 138w, 69 rpm
wu 93w, 63 rpm
reg 138w, 69 rpm
Tuesday Mar 3, 2020 #
Note
Registered for the Pig (M40).
6 AM
Biking (Trainer) 43:02 [2] 10.89 mi (15.2 mph)
ahr:117 max:127 slept:6.5 weight:233.2lbs shoes: Long Haul Trucker
Planned 1.5 cut down for normal household pre work/school chaos.
10:00 @ 113w, 57 rpm
33:03 @ 146w, 62 rpm
10:00 @ 113w, 57 rpm
33:03 @ 146w, 62 rpm
1 PM
Weights 50:04 [1]
ahr:116 max:158 shoes: New Balance Weight
Prescribed 4 but felt like time was running out for the day so did just 3 rounds. No doubt all the gains hit in the 4th round, such is life.
5 * 10 seconds on, 10 seconds off bike sprints (3-7, 115 rpm ish?)
DB Bench (50, 45, 45)
Subbed Lat Pull Down for pullups, 15x (110 oof, 97.5 oof, 90)
Pushups to failure (25, 10, 12)
Subbed seated row for ring row since some serious looking dudes were sprint through the ring row area, 3x45 lb plate each side to failure: 10, 7, 8
Tri push down (8x50+7*40, 40 , 40)
Bicep Curls (30 oof, 25 oof, 20)
5 * 10 seconds on, 10 seconds off bike sprints (3-7, 115 rpm ish?)
DB Bench (50, 45, 45)
Subbed Lat Pull Down for pullups, 15x (110 oof, 97.5 oof, 90)
Pushups to failure (25, 10, 12)
Subbed seated row for ring row since some serious looking dudes were sprint through the ring row area, 3x45 lb plate each side to failure: 10, 7, 8
Tri push down (8x50+7*40, 40 , 40)
Bicep Curls (30 oof, 25 oof, 20)
Monday Mar 2, 2020 #
Note
- Added current five events to smoc-runs and AP. FB gets more pretty pictures so later this week
- Sent minutes to AGM attendees (typed them up last night for freshness)
To do:
- Purge the 750 odd falsely submitted email address without deleting anyone who signed up in the last few months who is legit, as best as I can. Ugh!
- Recruit the national meet staff (c. 2022 timeframe)
- Sent minutes to AGM attendees (typed them up last night for freshness)
To do:
- Purge the 750 odd falsely submitted email address without deleting anyone who signed up in the last few months who is legit, as best as I can. Ugh!
- Recruit the national meet staff (c. 2022 timeframe)
8 AM
Weights 1:04:08 [2]
ahr:123 max:169 slept:6.5 shoes: New Balance Weight
Good news is that last week's bad week was still 95 miles on the trainer. Diet still garbage (chocolate, fat and salt wash away anxiety so well for those few minutes).
Brief warmup
Squats with 30% treadmill, 5.5 mph in between:
10@135 OK
8@155 OK
6@165 OK
4@185 OK
15@135 Medium
Lunge full turf down and back, tried even 5 lb medicine ball, OOOOOOOOF!
10 mins bike, 2-8, 90 rpm, "230 watts"
Dumbbell RDL, 40 OK, 45 Medium, 45 still not 100% on form
Lying leg curl with 30% treadmill 5.5 mph @ 30% @ 5.0 OOOOF 3*10@80
Skipped final 10 minute bike for time, still late to work
Brief warmup
Squats with 30% treadmill, 5.5 mph in between:
10@135 OK
8@155 OK
6@165 OK
4@185 OK
15@135 Medium
Lunge full turf down and back, tried even 5 lb medicine ball, OOOOOOOOF!
10 mins bike, 2-8, 90 rpm, "230 watts"
Dumbbell RDL, 40 OK, 45 Medium, 45 still not 100% on form
Lying leg curl with 30% treadmill 5.5 mph @ 30% @ 5.0 OOOOF 3*10@80
Skipped final 10 minute bike for time, still late to work
Sunday Mar 1, 2020 #
6 AM
Biking (Trainer) 43:52 [2] 11.11 mi (15.2 mph)
ahr:117 max:131 slept:6.0 shoes: Long Haul Trucker
wu 105w, 60 rpm
reg 148w, 64 rpm
reg 148w, 64 rpm