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dnguyen411's Training Log

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8/18/16

3x5 Prying Goblet Squats (16 kg, 24 kg, 24 kg) - Note: Bicep curls with 16 kg only.
3x5 Bridges
3x5 Halos (16 kg)

10x10 one-handed kettlebell swings (24 kg)

5x1 TGU (24 kg)
 
8/20/16

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

8x10 one-handed kettlebell swings (24 kg)
1x20 two-handed kettlebell swings (24 kg) - I was running low on time so I decided to 20 reps. The 1st 15 reps went well but the last 5 went a little slower.

1x1 TGU (24 kg)
2x2 TGU (24 kg)
 
8/22/16

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

10x10 two-handed kettlebell swings (24 kg).

I was under the gun this morning and needed to get back home and ready for work earlier than usual. I decided to see where I was at with doing swings under 5 mins. I ran out of steam after 5 sets and ended up taking more time for rest (a minute after the 5th set and at least 25 seconds after that) and finishing around 7.5 mins. I felt good and rested coming into this morning's practice but I may have underestimated how much yesterday's run affected my ability to do these under 5 mins.

1x1 TGU (24 kg)
2x2 TGU (24 kg)
 
8/23/16

Evolution Cycle (Evening Class - My Wife and I went to support the "new" instructor. We had her class before but she had taken a brake from teaching classes and decided to come back)
Time: 46:15 (mins:sec)
Distance: 15.6 miles

Avg. Power: 166 Watts
Avg. RPM: 77 RPM
Avg. Speed: 20.2 MPH

Max Power: 475 Watts
Max RPM: 131 RPM
Max Speed: 30.2 MPH
 
8/25/16

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 (24 kg)
 
8/29/16

Morning Run

Distance: 2.48 miles
Time: 25:54
Avg. Pace: 10:25

Splits
Mile 1: 10:13
Mile 2: 10:42
Mile 2.48: 10:16

The morning felt humid and I had a hard time keeping my pace. I thought it was unusual since I didn't have any hard workouts the last few days. I can't really pinpoint other than the humid weather on why the run felt hard today.
 
8/30/16

Evolution Cycle (I accidentally hit the wrong button on my console and deleted my stats before recording it. But I did remember the info below)

Time: 47:32 (mins:sec)
Distance: 15.5 miles

Avg. Power: Unknown
Avg. RPM: Unknown
Avg. Speed: 19.57 MPH

Max Power: Unknown
Max RPM: Unknown
Max Speed: Unknown

I had a hard time today too. The lower "gears" felt heavy and I had a hard time getting a quicker pace in. Either I'm coming down with something or just having a couple of days of bad training.
 
8/31/16

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

10x10 one-handed kettlebell swings (24 kg)

1x1 TGU (24 kg)
2x2 TGU (24 kg)
 
9/2/16

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

10x10 two-handed kettlebell swings (36 kg)

3x1 TGU (24 kg)
2x1 Initial Press (36 kg) - Left arm only, could not muscle up on the right hand side
2x1 Initial Press (24 kg) - Held for at least 15 seconds.
 
9/3/16

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

10x10 two-handed kettlebell swings (24 kg) - Woke up with a blister under my callus (left hand, under the ring finger). I was trying to be careful with it and not swing too forcefully and keep a good grip. Alas, I felt the blister break on Set 10.

5x1 TGU (24 kg)

9/5/16

Labor Day Run

Distance: 2.50 miles
Time: 25:14
Avg. Pace: 10:06

Splits
Mile 1: 9:55
Mile 2: 10:27
Mile 2.50: 9:44
 
Last edited:
9/6/16

Evolution Cycle

Time: 50:01 (mins:sec)
Distance: 17.04 miles

Avg. Power: 167 Watts
Avg. RPM: 80 RPM
Avg. Speed: 20.44 MPH

Max Power: 364 Watts
Max RPM: 103 RPM
Max Speed: 27.52

Our normal cycle instructor returned today from medical leave. She wasn't out for blood but it was still a good hard workout.
 
9/7/16

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 (24 kg)
 
9/8/16

Morning Run

Distance: 2.57 miles
Time: 27:33
Avg. Pace: 10:38

Splits
Mile 1: 10:17
Mile 2: 10:49
Mile 2.57: 10:56
 
9/10/16

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

10x10 two-handed kettlebell swings (24 kg)

1x1 TGU (24 kg)
2x2 TGU (24 kg)
 
9/11/16

Morning Run

Distance: 2.50 miles
Time: 25:56
Avg. Pace: 10:22

Splits
Mile 1: 10:18
Mile 2: 10:42
Mile 2.5: 9:55
 
9/12/16

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

10x10 one-handed kettlebell swings (24 kg)

5x1 TGU (24 kg)
 
9/13/16

Evolution Cycle

Time: 49:12 (mins:sec)
Distance: 16.01 miles

Avg. Power: 149 Watts
Avg. RPM: 88 RPM
Avg. Speed: 19.52 MPH

Max Power: 295 Watts
Max RPM: 122 RPM
Max Speed: 25.5
 
9/15/16

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 (24 kg)
 
9/17/16

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

10x10 two-handed kettlebell swings (24 kg) - These were a little challenging for my grip today as I forgot to bring in my chalk. I had to really keep an eye on my grip as the bell felt like it could slip out of my hand at any time.

3x1 TGU (24 kg)
1x2 TGU (24 kg)
 
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