Grain of Time

Rice Date Day Type (min) Workout Intensity Evaluate Notes

Avg Max
HR HR
Oct 23,
18 2017 Monday Spinning 0:47:48 Intervals 154 180
Chest, arms, abs:
2x8, 2x6 incline dumbell press @ 8,
10, 12, 12kg
2x12 flat bench dumbell fly @ 5, 5kg
5 pull-ups
15 standing dumbell curl WU
3x8, 1x6 standing dumbell curl @ 8,
8, 8, 6kg
12, 10, 8 superset:
standing alternate dumbell curl @
8kg
standing cable pressdown @ 10kg
3x12 superset: Good because listened to body (back
preacher curl @ 10, 6, 6 hurt a little)
overhead dumbell extension @ 5, 8, Bad because didn't do:
8 kg bench press
19 Lifting 60 4x15 incline sit-ups Low C standing close grip bench press
"Track" workout:
16x400m @ alternating 10k, 5k
paces
(Found flat ground and ran same
distance back and forth)
2:16.8
2:10.5
2:16.9
2:14.8
2:15.9
2:10.9
2:12.5
2:12.0
2:12.7 Didn't set myself up for success
2:14.6 Should've brought more water
2:12.0 Ran slightly uphill for the 5k pace pieces
2:15.4 so difficult to keep pace
2:14.2 Did pretty well considering it wasn't on a
2:16.0 track
Oct 24, 2:11.6 Estimated distances, but I think it was
20 2017 Tuesday Running 1:06:39 2:12.0 High B closer to 450m
 Heartrate really got up and pushed
Legs felt heavy
21 Spinning 0:46:06 Intervals 165 191 B Definitely tired after running
20 squats w/ bar
20 raised back leg lunges ea. leg
10 push-ups
40 jumping jacks
20 back lunch ea. leg
10 handstand shoulder touch ea. arm
10 push-ups
20 jump lunge ea. leg
10 burpees
10 push-ups
20 lunge w/ twist ea. leg
50 mt. climbers ea. leg
10 raised legs push-ups
15 tricep dips
20 squat w/ bar
20 frog jump in place
10 push-ups
Oct 25, 5 burpees Want to do it faster, shorter breaks
22 2017 Wednesday Circuit 0:37:12 100 incline sit-ups Medium B Body felt tired
Felt easy and was an easier class
Didn't want to go but felt looser and
23 Spinning 0:43:45 Intervals 147 176 A better after
Oct 26, Felt tired before but felt successful at
24 2017 Thursday Spinning 0:47:00 Intervals 161 179 A hard class
Started out A and got worse
Had to end early because was so
hungry
Need to be more cautious about:
1) running at night without cell
2) not having enough carbs @ the
correct times
3) not eating protein frequently eough
Need to take nutrition more seriously,
especially if planning
to do back-to-back cardio work (or any
work)
*Increase fiber intake, and figure out
oat/power bar recipe w/
25 Running 0:28:07 Steady Medium C protein and fiber
Oct 27, Conditioning:
26 2017 Friday Circuit 40 3x10 kneeling kick backs ea. leg Medium A
 3x10 fire hydrants ea. leg
3x10 get up from kneeling to squat
3x10 lunge, back kicks ea. leg
3x10 lunge, squat ea. leg
30 lunge pulses ea. leg
2 times:
50 crunches
25 hip flexor lift ea. leg
3x10 pike leg pulses ea. leg
3x10 straddle leg pulses ea. leg
25 scissors ea. leg
Oct 28,
27 2017 Saturday Spinning 0:43:53 Intervals 156 178 A Felt easier but pushed
Hills:
6x25s @ mi pace Felt fast, but should avoid training 7
Oct 29, 6x60s @ 5k pace days
28 2017 Sunday Running 0:32:28 6x25s @ mi pace High A Should've done this workout Saturday