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dnguyen411's Training Log

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9/19/16

Morning Run

Distance: 2.9 miles
Time: 31:04
Avg. Pace: 10:42

Splits
Mile 1: 10:36
Mile 2: 10:44
Mile 2.9: 10:48
 
9/20/16

Evolution Cycle

Time: 47:15 (mins:sec)
Distance: 16.29 miles

Avg. Power: 175 Watts
Avg. RPM: 80 RPM
Avg. Speed: 20.68 MPH

Max Power: 541 Watts
Max RPM: 136 RPM
Max Speed: 31.48

Concentration on strength and power today. Today's drills include 3 sets for 3 mins, 3 sets for 1 min, and 3 sets for 30 sec., increasing the resistance each time.
 
9/21/16

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

10x10 two-handed kettlebell swings (24 kg)

5x1 TGU (24 kg)

My hay fever allergies were killing me yesterday and today. I didn't feel the best coming in but felt "good" enough to do a workout. I decided to do the swings two-handed. I didn't want to accidentally let go of the bell if I had a sneezing spell.
 
9/22/16

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

10x10 one-handed kettlebell swings (16 kg)

1x1 TGU (24 kg)
2x1 TGU (16 kg)

I think my allergies have started turning into a minor cold. I didn't feel 100% today so I took it easy and reduced the weight of my swings and some of the TGUs. My 24 kg TGUs felt weaker today and I didn't feel like I had a lot of control over the bell.
 
9/24/16

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

10x10 one-handed kettlebell swings (24 kg)

5x1 TGU (24 kg)
 
9/26/16

Morning Run

Distance: 2.49 miles
Time: 26:46
Avg. Pace: 10:44

Splits
Mile 1: 10:41
Mile 2: 11:06
Mile 2.49: 10:03
 
9/27/16

Evolution Cycle

Time: 48:06 (mins:sec)
Distance: 16.1 miles

Avg. Power: 160 Watts
Avg. RPM: 85 RPM
Avg. Speed: 20.0 MPH

Max Power: 264 Watts
Max RPM: 122 RPM
Max Speed: 24.4

I wasn't feeling the best this morning. I think my allergies were still kicking my butt plus kind of a lousy night of sleep. But I made it to the gym anyway.
 
9/28/16

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

10x10 two-handed kettlebell swings (28 kg)

5x1 TGU (28 kg)

My gym bought new kettlebells however the 32 kg wasn't available. I saw the 32 kg sitting in a storage area waiting to be unpacked and brought upstairs. The 28 kg was sitting on the rack where I grab my kettlebells from so I decided to start using that. Both swings and TGUs were challenging. I started to run out of stamina around set 6 of swings and had to take more time in between.

The right hand side for TGU was challenging as I needed to pay attention to my grip. I broke my arm years ago and had a metal bar put in. So when I put enough pressure on my arm/wrist, it becomes either very uncomfortable or painful to grip the bell. The "window" on where the bell sits in my grip such that it is comfortable is small. Hopefully with enough practice over the next few weeks I find my comfort spot naturally. I had to do the same process when I switched to 24 kg so another 4 kgs is forcing me to relearn. At least I can handle this weight; 36 kg never felt comfortable for me to attempt to go up to my elbow.
 
Glad you finally have some reasonable increments to work with! 36kg was a big jump.
 
9/29/16

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

10x10 two-handed kettlebell swings (28 kg)

3x1 TGU (28 kg)
1x2 TGU (16 kg)

I really didn't feel like going to the gym this morning but like anything good for me, I grit my teeth and went. Swings went fine. Still working on getting comfortable with the weight for TGUs. All three sets in my right hand were a grind; the last heavy set for my left hand was also a grind. I finished with a 1x2 set at 16 kg but they didn't feel very stable.

Tomorrow is a rest day since I run two 5K's Saturday. The Vikings 5k (starts in South Minneapolis and goes to the 50 yard line at the US Bank stadium), and a 5K Beer Run. There's no beer serve during the race but you get 2 beers at the end.
 
10/1/16

Two 5Ks on Saturday...

TCO Vikings 5K
Time: 33:46
Avg. Pace: 10:53 mins/mile
40 Yard Dash: 7 secs (12.93 MPH)

This was a relatively flat course and I ran it really well. The last 40 yards was done inside the stadium; the fastest time would win a prize but unfortunately I wasn't anywhere close. A few folks ran the last 40 yards around 5 secs.

MN Beer 5K
Estimated Time: 36:30
Avg. Pace: 11:46 mins/mile

This was a difficult run for me. There were a lot more hills in this one and I wasn't well trained in hills. Also, I wasn't really "feeling" this one but it was still fun.
 
10/3/16

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

10x10 two-handed kettlebell swings (28 kg)

5x1 TGU (28 kg)
 
10/4/16

Evolution Cycle

Time: 48:13 (mins:sec)
Distance: 16.51 miles

Avg. Power: 168 Watts
Avg. RPM: 82 RPM
Avg. Speed: 20.54 MPH

Max Power: 272 Watts
Max RPM: 103 RPM
Max Speed: 24.75

Today's class focused on building stamina.
 
Also, I wasn't really "feeling" this one but it was still fun.

And you've got your two beers afterwards, which is winning by itself.
 
Mirek said:
Also, I wasn't really "feeling" this one but it was still fun.

And you've got your two beers afterwards, which is winning by itself.
Click to expand...

Well, to be totally honest, we all had our 1st beer beforehand and our 2nd beer afterwards. It's still winning in my book.
 
10/5/16

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

10x10 two-handed kettlebell swings (28 kg)

5x1 TGU (28 kg)
 
10/6/16

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

10x10 two-handed kettlebell swings (28 kg)

5x1 TGU (28 kg)

Hard session today. I had some difficulty maintaining a good grip with my left hand during swings even though I was doing these with both hands. I had to adjust mid-set during the 1st set and readjust my grip during the "hang time" of the bell. For the next 9 sets I had to make sure the bell was sitting correctly in my left hand before I start the set.

TGUs were tough too this morning. A couple times I must have not placed the bell in the best position in my right hand as I felt quite a bit of pressure in my arm. And I had a slightly difficult time getting to my elbow on my left hand side.

I'm planning to take a break for Friday so maybe that will help my performance on Saturday.
 
10/8/16

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

10x10 two-handed kettlebell swings (28 kg)

5x1 TGU (28 kg)
 
10/10/16

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

10x10 two-handed kettlebell swings (28 kg)

5x1 TGU (28 kg)
 
10/11/16

Morning Run

Distance: 2.57 miles
Time: 27:16
Avg. Pace: 10:36

Splits
Mile 1: 10:27
Mile 2: 10:46
Mile 2.57: 10:34
 
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