JSHARP-TRAINING-LOG
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TOTAL MONTH MILEAGE = 212 WEEK # 1
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Monday 10/7/2013Tuesday 10/8/2013Wednesday 10/9/2013Thursday 10/10/2013Friday 10/11/2013Saturday 10/12/2013Sunday 10/13/2013
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WO #1 Before Work7AM 2 Mile run @ up tempo pace.WO #1 Before Work7AM 2 Mile run @ up tempo pace. 20 ab roll outs, and foam roller work.WO #1 Before WorkNo WorkWO #1 Before Work6:30AM 5 Mile run @ 8min pace. Foam roller work, before and after.WO #1 Before Work6:00AM 5 Mile run @ 9:15 pace. Foam roller work, before. Glute exercices, 4x10 ab wheel. WO #1 Before WorkNONEWO #1 Before WorkNONE
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WO #2 LunchNONEWO #2 Lunch3 miles with 1 fast mile.WO #2 LunchNo WorkWO #2 Lunch3 miles with 1 fast mile. (6:13) 30 AB rollouts and 50 pushups.WO #2 Lunch3 miles with 1 fast mile. (6:04) WO #2 Lunch12 minutes on Versa Climber @ YHS. WO #2 LunchNONE
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WO #3 After Work30 x 100 on track about 20 seconds pace. 3/4 mile warm up and 1/2 mile cool downWO #3 After Work16 x 200 on track. 1/2 mile warm up and 1/2 mile cool down. WO #3 After WorkNo WorkWO #3 After Work8 x 400 on track. 1min rest interval 1/2 mile warm up and 1/2 mile cool down. WO #3 After WorkNONEWO #3 After WorkNONEWO #3 After WorkEvening run 4 miles easy.
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WO #4 WeightsNONEWO #4 WeightsNONEWO #4 WeightsNo WorkWO #4 WeightsNONEWO #4 WeightsNONEWO #4 WeightsNONEWO #4 WeightsNONE
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TOTAL MILES5.25TOTAL MILES8TOTAL MILES0TOTAL MILES11TOTAL MILES8TOTAL MILES0TOTAL MILES4
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WEEKLY MILEAGE36.25
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WEEK # 2
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Monday 10/14/2013Tuesday 10/15/2013Wednesday 10/16/2013Thursday 10/17/2013Friday 10/18/2013Saturday 10/19/2013Sunday 10/20/2013
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WO #1 Before Work6:30AM 5 Mile run @ 7:58 pace. Foam roller work, before and after. Also glute exercies. WO #1 Before Work6:30AM 5 Mile run @ 10:00 pace. Foam roller work, glute, and ab before/after WO #1 Before WorkFoam Roller. WO #1 Before WorkNONEWO #1 Before Work5 miles @ 8:27 pace. 3 x 500m on rower @ 1:52 pace. Ab wheel, Glute work, foam roller. WO #1 Before WorkNONEWO #1 Before WorkNONE
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WO #2 Lunch3 miles with 1 fast mile. (6:00) WO #2 LunchNONE - Legs were beat up from yesterday. WO #2 Lunch3 miles with 1 fast mile. (6:10) NOTE: my before and after mile pace is getting faster also and eaiser. WO #2 Lunch3 miles @ 8:27 pace. WO #2 Lunch3 miles. 1 mile @ 6:20 pace and 2 miles @ 8:30 pace.WO #2 LunchNONEWO #2 LunchNONE
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WO #3 After Work32 x 100 @ sub 22sec pace w/30sec rest. Had more than half under 20 sec. 1 mile warm up/cool down Foam roller, glute and ab exercises after. WO #3 After Work10 X 500m Row @ sub 1:56 pace with rower set on 7. 2min rest interval. Also ran 5 miles @ 8:35 pace. Did foam roller and glute exercies. WO #3 After Work5 miles @ 7:27 pace. Foam roller work.WO #3 After WorkNONEWO #3 After Work4 x 800m @ (3:00, 3:01, 3:03, 3:05) with 3 min rest interval. 1 mile up/downWO #3 After WorkNONEWO #3 After WorkFoam Roller work, big time!
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WO #4 WeightsNONEWO #4 WeightsNONE WO #4 WeightsNONEWO #4 WeightsNONEWO #4 WeightsNONEWO #4 WeightsNONEWO #4 WeightsNONE
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TOTAL MILES12TOTAL MILES10TOTAL MILES8TOTAL MILES3TOTAL MILES12TOTAL MILES0TOTAL MILES0
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WEEKLY MILEAGE45
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WEEK # 3
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Monday 10/21/2013Tuesday 10/22/2013Wednesday 10/23/2013Thursday 10/24/2013Friday 10/25/2013Saturday 10/26/2013Sunday 10/27/2013
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WO #1 Before Work3.5 miles @ 11:00 pace. Slow. Too many beers. 50 ab rollouts. 100 one leg squats. 5 x of band lateral walks. WO #1 Before Work5 miles @ 9:30 pace. WO #1 Before Work5 miles @ 8:00 pace. 50 one leg squats each leg with 40lbs vest. 5x10 of band lateral walks. 50 ab rollouts. 50 face down leg lifts. WO #1 Before WorkNONEWO #1 Before Work5 miles @ 7:57 pace. 50 one leg squats each leg with 40lbs vest. 5x10 of band lateral walks. 50 ab rollouts. 50 face down leg lifts. WO #1 Before Work13.1 miles @ 8 min pace. 30 one leg squats each leg with 40lbs vest. 3x10 of band lateral walks. 30 ab rollouts. 30 face down leg lifts. WO #1 Before WorkNONE
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WO #2 Lunch5 total miles at lunch. 3 - 1 mile repeats (6:35, 6:33, 6:40) w/ 4 min rest interval. Also 100 lunges each leg with 40lbs weigh vest.WO #2 LunchNONE. (ate mexican food)WO #2 Lunch4 miles at lunch. 2 - 1 mile repeats. (6:08, 6:55). With 3 min rest interval. 100 lunges each leg with 40lbs vest. WO #2 LunchNONEWO #2 Lunch5 miles @ lunch 3 x 1 mile repates. (6:15, 6:35, 6:38) With 2 min rest interval. 100 lunges each leg with 40lbs vest. WO #2 LunchNONEWO #2 LunchRode 30 miles on road bike at easy pace.
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WO #3 After Work4 x 200m (32, 33, 34, 36) and 1 mile up/downWO #3 After Work5 miles @ 7:20 pace. WO #3 After Work8 x 200m w/2min rest interval. 1 mile up/down. (34,33,34,34,34,36,36,37)WO #3 After Work15.5 miles on bike 1hr. WO #3 After WorkNONEWO #3 After WorkRode MTN bike for about an hour easy pace. WO #3 After WorkNONE
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WO #4 WeightsNONEWO #4 WeightsNONE WO #4 WeightsNONEWO #4 WeightsNONEWO #4 WeightsNONEWO #4 WeightsNONEWO #4 WeightsNONE
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TOTAL MILES11TOTAL MILES10TOTAL MILES12TOTAL MILES0TOTAL MILES10TOTAL MILES13TOTAL MILES0
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WEEKLY MILEAGE56
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WEEK # 4
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Monday 10/28/2013Tuesday 10/29/2013Wednesday 10/30/2013Thursday 10/31/2013Friday 11/01/2013Saturday 11/02/2013Sunday 11/03/2013
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WO #1 Before Work5 miles @ 7:37 pace. 50 one leg squats each leg with 40lbs vest. 5x10 of band lateral walks. 50 ab rollouts. 50 face down leg lifts. WO #1 Before Work5 miles @ 10:00 pace. 30 one leg squats each leg with 40lbs vest. 3x10 of band lateral walks. 30 ab rollouts. 30 face down leg lifts. WO #1 Before Work5 miles @ 8:00 pace. 50 one leg squats each leg with 40lbs vest. 5x10 of band lateral walks. 30 ab rollouts. 30 face down leg lifts. WO #1 Before Work5 miles @ 10:00 pace. 40 ab rollouts, 4 sets of band lateral walks. 40 wood choppers, 40 medicine ball twists. WO #1 Before Work16 miles @ 8:04 pace. WO #1 Before Work12 miles on Trail at Bull Creek. WO #1 Before Work
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ACTUAL WORKOUTS COMPLETED DAILY
WEEKEND PLANS UNTIL HARDROCK
WEEKLY PLANish
WO PLANS VARIOUS RUNNING