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dnguyen411's Training Log

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7/19/16

Evolution Cycle
Time: 45:24 (mins:sec)
Distance: 16 miles

Avg. Power: 184 Watts
Avg. RPM: 73 RPM
Avg. Speed: 21.1 MPH

Max Power: 391 Watts
Max RPM: 112 RPM
Max Speed: 28.2 MPH
 
7/20/16

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

10x10 two-handed eccentric kettlebell swings (24 kg) - My glutes and hamstrings felt a little tired this morning so I decided to go full on eccentric kettlebell swings. They were challenging, especially after set 6. I had to crank some hard rock music to get me pumped for the last 4 sets.

5x1 TGU (24 kg) - Concentrated on holding each position for at least 5 seconds.
 
7/22/16

2.5 mile jog. Approximately 25 to 26 mins. My Mapmyrun app quit working in the middle of the run.
 
7/23/16

2x5 Prying Goblet Squats (16 kg)
2x5 Bridges
2x5 Halos (16 kg)

10x10 two-handed kettlebell swings (36 kg)

3x1 TGU (24 kg)
1x2 TGU (16 kg)
 
7/23/16

Bonus training: give a 3 year old toddler a piggy back ride for at least 2 miles. We were at the Minneapolis Aquatennial trying to make it to a good place to see the fireworks. Our Niece was holding up our group (not intentionally, just extremely short legs). So we convinced her to ride on Uncle's shoulders to the site and after the firewoks. Very fun to be able to take an approximately 30 lb kid on your shoulder for that long without pain and with having to put her down. Of course, it didn't help that every once in a while she thought it would be funny to cover her Uncle's eyes with a magazine she was folding every once in a while.
 
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7/26/16

Evolution Cycle
Time: 43:33 (mins:sec)
Distance: 15.1 miles

Avg. Power: 179 Watts
Avg. RPM: 70 RPM
Avg. Speed: 20.8 MPH

Max Power: 554 Watts
Max RPM: 119 RPM
Max Speed: 31.7 MPH

Majority of today's class was Strength and Power (i.e. Sprints with a lot of resistance, hence how I got up to a 31.7 MPH max).
 
7/27/16

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

10x10 one-handed kettlebell swings (24 kg)

5x1 TGU (24 kg) - Concentrated on holding each position for at least 5 seconds.
 
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7/28/16

Outdoor Run

Distance: 2.49 miles
Time: 24:52 (min:sec)
Avg Pace: 9:58

Splits
Mile 1: 9:48
Mile 2: 10:09
Mile 2.49: 9:57
 
8/2/16

Evolution Cycle
Time: 35:16 (mins:sec)
Distance: 12 miles

Avg. Power: 170 Watts
Avg. RPM: 75 RPM
Avg. Speed: 20.4 MPH

Max Power: 403 Watts
Max RPM: 115 RPM
Max Speed: 28.5 MPH

Just got back from a trip to Chicago late last night. Didn't have much time for practice during my trip but did a lot of walking.

Felt pretty crappy this morning (combination of not enough sleep and junk food) but jumped on the cycle anyway. I didn't stay as long as I usually do due to feeling like crap.
 
8/3/16

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

4x10 two-handed eccentric kettlebell swings (24 kg)
6x10 one-handed kettlebell swings (24 kg)

5x1 TGU (24 kg) - Concentrated on holding each position for at least 5 seconds.
 
8/5/16

Outdoor Run

Distance: 2.48 miles
Time: 24:32 (min:sec)
Avg Pace: 9:52

Splits
Mile 1: 9:47
Mile 2: 10:03
Mile 2.49: 9:42
 
8/6/16

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

10x10 one-handed kettlebell swings (24 kg)

3x1 TGU (24 kg)
1x2 TGU (16 kg)
 
8/9/16

Evolution Cycle
Time: 44:54 (mins:sec)
Distance: 17.4 miles

Avg. Power: 236 Watts
Avg. RPM: 76 RPM
Avg. Speed: 23.2 MPH

Max Power: 561 Watts
Max RPM: 113 RPM
Max Speed: 31.8 MPH

WTH... I don't know if my bike's computer was off or I was well rested but I had a really good cycling session this morning. I felt very energetic, strong, and ready for a good workout.
 
8/10/16

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

10x10 two-handed kettlebell swings (36 kg) - Took my time doing these. 1st 4 sets were strong and flowed pretty well; Sets 5-8 went slower with at least a min rest in between sets. The last two sets were tough but I still did them with good form.

3x1 TGU (24 kg) - I'm still trying to hold each position for at least 5 seconds. The weight is just heavy enough still where I don't feel comfortable doing 2 reps in a row while pausing at each transition.
1x2 TGU (16 kg)
 
8/12/16

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

10x10 one-handed kettlebell swings (24 kg)

5x1 TGU (24 kg) - 5 second pause before each transition
 
8/13/16

My Wife is getting ready for her running event at the end of the month so I decided to run with her.

Distance: 4 Miles
 
8/14/16

Participated in the Northeast Minneapolis Beer Mile. In a nutshell, you drink a 12 oz can of beer, run a 1/4 mile and repeat 3 more times. There is a penalty for getting sick: you have to run an additional 1/4 mile.

It's a lot tougher than it looks. The beer adds a lot of air in your stomach and it's not a comfortable feeling as you run. Out of 100 participants, I ranked 46. I came in 8 placed during my wave.

Split 1: 2:04
Split 2: 2:56
Split 3: 3:04
Split 4: 3:10

Total Time: 11:12.06
 
8/16/16

Evolution Cycle
Time: 45:33 (mins:sec)
Distance: 17.4 miles

Avg. Power: 232 Watts
Avg. RPM: 81 RPM
Avg. Speed: 23.0 MPH

Max Power: 523 Watts
Max RPM: 120 RPM
Max Speed: 31.1 MPH
 
8/17/16

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

10x10 two-handed kettlebell swings (24 kg)

3x1 TGU (24 kg)
1x2 TGU (24 kg)
 
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