Training Log ¬

Legs:
Once again- I did not track the weights on this so I'll just list the exercises: Incline walk warm up: 10 min walk on treadmill with the incline at 13, speed at 4 Goblet squats: 3x12 Leg extensions: 3x12 Leg curls: 3x12

Finisher: 2.5min plank

Notes: Everyone loves leg day :)

Chest & Back:
Honestly- I did not track the weights on this so I'll just list the exercises: Chest Press: 3x12 Lat Pull-Down: 3x12 DB Bench Press: 3x12 Seated Row: 3x12 DB Row: 3x12 each arm

Notes: Since 4/29 was my first day back in a while, I was pretty sore working out today, but overall it felt great.

Arms:

DB curls: 3x10 @ 30lbs Tricep pull downs: 3x10 @ 40lbs

DB hammer curls: 3x10 @ 35lbs Tricep extensions: 3x10 @ 50lbs

DB cross-body hammer curls: 3x10 @ 35lbs Body weight dips: 3x20

Finisher: DB curls: 50 reps @ 20lbs

Notes: Got some nice arm action going on at the work gym. It’s the best time I can find to workout these days so it’ll likely be the primary source of workouts for the next month or two.

Row:
Distance: 2,453 meters
Total time: 10:00
S/M Avg: 31
Avg ♥: 152 bpm
Cals burned: 153

Notes: Nothing too crazy- just wanted to hop on the rower for Earth Day.

Row:
Distance: 2,456 meters
Total time: 10:00
S/M Avg: 33
Avg ♥: 147 bpm
Cals burned: 153

Notes: First day back at it after what feels like a long hiatus. It’s hard to get back into a rhythm after having a child. Not complaining, but my training will be a little spotty for the next month or so.

2-Mile Trial Run:
Distance: 2 miles
Total time: 15:14
Avg Pace:7'32""/mi
Avg ♥: 158 bpm
Cals burned: 258

Row:
Distance:2,482 meters
Total time:10:00
S/M Avg:31
Avg ♥:162 bpm
Cals burned:158

Notes: Did a nice two piece combo today. 2 Mile trial run followed by a 10min row. Felt great, might never do it again tho.

2 Mile Smile

Run:
Distance: 4 miles
Total time: 33:07
Avg Pace:8'15"/mi
Avg ♥: 178 bpm
Cals burned: 505

Notes: Figured since the weather was getting better, it was time to hit the pavement. Felt a little rough at launch, but ended up loosening up around mile 1.

Row:
Distance: 3,846 meters
Total time: 15:00
S/M Avg:30
Avg ♥: 165 bpm
Cals burned: 263

Notes: Fun Sprint session on the row. This is day 4 of rowing and I’m a huge fan.

Yerr ranked 7/1302. Not bad at all.

Row:
Distance: 7,369 meters
Total time: 30:00
S/M Avg:30
Avg ♥: 158 bpm
Cals burned: 451

Notes: Honestly after 10 minutes I wanted to quit, but after peaking at the leaderboard, I had to keep pushing. Ended up 32/1855.

Row:
Distance: 4,355 meters
Total time: 20:00
S/M Avg:26
Avg ♥: 121 bpm
Cals burned: 227

Notes: Lower back & shoulders def sore from yesterday’s row.

Row:
Distance: 6,631 meters
Total time: 30:00
S/M Avg:27
Avg ♥: 140 bpm
Cals burned: 366

Notes: Just received my Hydrow Wave rowing machine so this was my break in workout. Love it.

Run:
Distance:4 mi
Total time: 33:07
Avg Pace: 8:15/mi
Avg ♥: 173 bpm
Cals burned: 504

Mile 1	Mile 2	Mile 3	Mile 4
8:26	8:36	8:12	7:44

Notes: First run post Arlo, so it took some time to shake the dust off my legs. Started to rain at mile 3.

Exercises in order:
Parking lot lap
40lb goblet squat (15)
Parking lot lap
30lb waterbag lunge (15)
Parking lot lap
50lb bag slams
Parking lot lap
20lb ball throws (15)
Parking lot lap
20lb(2x) kettle bell lap
Total of 3 times with about 1-2 min rest in between

Notes: Total time: 50:01 // 428 Active Cals burned // The lunges will never be fun.

Sled pushes (60 ft @ 330lbs; 60ft @ 410lbs): plank while waiting your turn

Wall Ball: Wall ball (squat and throw @ 18lbs) - 3x: weighted flutter kicks while you wait @ 45lbs

30ft Sandbag lunges @ 50lbs: wall sits while waiting your turn (3x)

30ft Burpee broad jumps: hold 20lb medicine ball above waist while waiting

Notes: Total time: 39:35 // 343 Active Cals burned // My legs will never recover from this

5 min jog
4 min @ 60%
4 min jog
3 min @ 70%
3 min jog
2 min @ 80%
2 min jog
1 min sprint
Notes: Total time: 29:02 // Avg. Pace: 9’13”/mile // It was windy af.

60ft kb farmers carry @ 70lbs
60ft db shoulder hold @ 40lbs
60ft db overhead hold @ 25lbs
3x
90ft kb farmers carry @ 62lbs
90ft db shoulder hold @ 35lbs
90ft db overhead hold @ 15lbs
2x
500m ski erg (1:58)
500m row (2:00)

Notes: N/A

Total Distance: 4 miles

Notes: 1 mile warm-up, timed 2 mile (15:44), 1 mile cool down.