Run
  • 37m 05s
  • 4.05 miles
  • 09m 09s /Mi

Shorts  weather this  morning (43).  This run corresponds better with how it felt and  how it  looks  compared to   yesterday's   run

Run
  • 59m 30s
  • 6.18 miles
  • 09m 38s /Mi
Strength
  • 24m

jump rope x 60
shoulder exercises with band
plank x 60 seconds
fire hydrants x 20
heel taps x 20
one legged hip raises x 20
alternating leg raises x 20
donkey kicks x 20
hip shrugs x 20
v-ups x 20
bird dogs x 20
infinity x 20
medicine ball pushup, alt arm w/ medicine ball x 20
hip thrusters x 20
jump rope x 60

The run felt better than   this looks.  It is done.  Strength work in garage afterwards

Run
  • 37m 51s
  • 4.06 miles
  • 09m 19s /Mi

Rain run this morning.

Strength
  • 25m

jump rope x 50
16 of each (except plank was 60 sec) w/ 35 seconds between each
trx row
fire hydrants w/ resistance band
lunges w/ 25lb kettle bell
planks
trx pushups
hip shrugs
step ups w/ 25lb kettle bell
single leg raises
trx curls
single leg hip raises
single leg dead lift w/ 25lb kettle bell
trx pendulum
medicine ball slam
high knees w/ resistance band
v-ups
jump rope x 50

Sport
  • Walking
  • 34m 35s

2.10 miles

Got my walk in with Terah.  Elizabeth is still at the kennel, so we were faster.  Modified the strength work due to schedule issues.  Legs and hips are still sore from the two runs this weekend.  

Run
  • 42m 53s
  • 4.11 miles
  • 10m 25s /Mi

Running around the neighborhood where we stayed this weekend

Run
  • 1h 49m 38s
  • 10.20 miles
  • 10m 45s /Mi

Tooling around Boone.

Strength
  • 43m

jump ropes for 5 minutes
two sets each of the following:
bent over row w/ 18lb kettlebell x 16
one half turkish get up w/ 18 lb kettlebell x 16
lunge with 18 lb kettlebell x 16
russian twist w/ 15 lb medicine ball x 16
one legged dead lift w/ 18 lb kettle bell x 16
figure eights x 16
squats w/curl and arm press w/ 18 lb kettlebells x 16
high plank w/ knee to opposite arm x 16
cross over w/ 31lb kettlebell x 16
trx body saw x 16
kettle bell swings w/ 31 lb kettlebell x 16
hip thrusters x 16
jump rope x 50

Since it   is  a  travel day, a   shorter but intense workout.  Five minutes of jump rope instead of walking.  Then all sets are two x 16 reps.  

spot's Training Log


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Time
Distance
  • January's totals
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