Endurance Run
12 miles urban hilly route - 2:12:30 11:02/ Average
9/30/11
9/28/11
September 28 strength training upper body
Warm up with pushups/bridges
Deadlift 245x5x3
Dips - 20, 12, 5, 5 ( last two sets with static hold 5 seconds top/bottom )
Pullups with 20 lb weight vest - dead hand to explosive and hold at the top- 5,5,5,5
Hand Stand push ups - 4 sets of 5-10 reps with partials
KB snatch - 2:00 with 35 lb - 45 reps
Deadlift 245x5x3
Dips - 20, 12, 5, 5 ( last two sets with static hold 5 seconds top/bottom )
Pullups with 20 lb weight vest - dead hand to explosive and hold at the top- 5,5,5,5
Hand Stand push ups - 4 sets of 5-10 reps with partials
KB snatch - 2:00 with 35 lb - 45 reps
September 25 Row
Bodyweight Exercise
Bridging 2x25
Hand Stand Holds 2x 1:00
1 Leg Squat Progression
Row - 2x 1600m with 1 minuet of rest
7:00
6:59
this week was filled with extra work, no sleep back to back school and training took a back seat. Past this tough stretch, things should even back out to normal and resume previous training.
Bridging 2x25
Hand Stand Holds 2x 1:00
1 Leg Squat Progression
Row - 2x 1600m with 1 minuet of rest
7:00
6:59
this week was filled with extra work, no sleep back to back school and training took a back seat. Past this tough stretch, things should even back out to normal and resume previous training.
9/24/11
September 24 Run
My long run was trumped this week. So after being up all night......
Run 45 minuets no GPS just ran
Run 45 minuets no GPS just ran
9/20/11
September 20th Strength Training Lower Body
Light warm-up
Squat - 135x5, 135x5, 185x5, 205x3, 225x1 ( no spot, this is an improvement )
Speed Squat with Green bands plus 20 pounds. 6x2
Sled Drag - 225 pounds x 50 yards x 2 trips
I have improved my squat without squatting this summer. I was able to squat 225 pounds x 1 without any assistance. My previous attempts in June were unsuccessful. Dallas squatted 405 x4 and 455x1.
Squat - 135x5, 135x5, 185x5, 205x3, 225x1 ( no spot, this is an improvement )
Speed Squat with Green bands plus 20 pounds. 6x2
Sled Drag - 225 pounds x 50 yards x 2 trips
I have improved my squat without squatting this summer. I was able to squat 225 pounds x 1 without any assistance. My previous attempts in June were unsuccessful. Dallas squatted 405 x4 and 455x1.
9/19/11
September 19th Tempo Run
Tempo run on hilly urban streets. Ran the route with more hills, 15th street. Weather is a comfortable 62 degrees.
5 miles in - 43:41 8:43/mile
Felt really strong on this run, attacked the hills keeping my pace. Reaping the benefits from all those hot weather runs now that the fall running season is here
5 miles in - 43:41 8:43/mile
Felt really strong on this run, attacked the hills keeping my pace. Reaping the benefits from all those hot weather runs now that the fall running season is here
9/15/11
September 15 Endurance Run
Ran 14.6 miles this morning with a mixture of hard trails and off road single track
14.6 Miles - 2:54:41 11:58/mile average
Nutrition and Hydration were perfect, weather was a comfortable 59 degrees F and the maiden voyage of my Nathan Hydration Vest was perfect. That is an amazing piece of equipment .
14.6 Miles - 2:54:41 11:58/mile average
Nutrition and Hydration were perfect, weather was a comfortable 59 degrees F and the maiden voyage of my Nathan Hydration Vest was perfect. That is an amazing piece of equipment .
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