Seven Summits Body – Fitness and Training

Tag: training logs

  • Training Logs – October Part One

    While writing my book, recently released on Kindle Elbrus, My Waterloo (Seven Summits Quest) I adjusted my program slightly to emphasize weights and cut down on cardio quite a bit. This is the first half of October.

    Training Logs for early October

    Saturday October 13
    Hike: 5.8 miles up Keystone Gulch 600′ elevation

    Thursday October 11
    I: 3:00
    Rest Day

    Wednesday October 10
    I: 2:00
    High Box Squat: 25 @ BW; 155; 205; 235; 235 lb
    Incline Bench Press: 2 x 25 @ 45 lb
    Low Row: 2 x 25 @ 45 lb
    ITM: 787′
    .40 mi – 24:06 – 40% – (0.996 ave.) – [60:15 pace] – 844.8′ – (2103/35.05 vert per hour/minute)

    training log - recording my run up to Muir in 2010
    Running to Camp Muir on Rainier in 2010 when I first began using a training log

    Tuesday October 9
    I: 2:30
    FS: L8 – 18:00 – 2577′
    GHR-Poles: 25
    Superset: 5 x {
    Parallel Box Squat: 5 @ 155 -red
    Shoulder Curl-Press: 10 @ bar+10lb
    }
    Standing Pullup Pulse: 100
    Standing Chinup Pulse: 50
    ITM: -421′
    2.00 mi – 25:20 – -4% – (4.737 ave.) – [12:40 pace] – -422.4′ – (-1000/-16.67 vert per hour/minute)

    Monday October 8
    I: 2:)0
    Sumo Good Morning: 25 @ 45 lb
    Hyper/RC: 25
    Superset: 4 x {
    Medium Box Squat: 5 @ 155 lb – red
    SLDL: 5 @ 155 lb
    Machine Lat Pulldown: 25 @ L6
    DB Side Shoulder: 25 @ 7.5 lb ea
    }
    ITM: 636′
    .815 mi – 25:00 – 15% – (1.956 ave.) – [30:40 pace] – 645.48′ – (1549/25.82 vert per hour/minute)

    training logs show hikes with the kids
    In my Training Logs I list family hikes without too many details

    Sunday October 7
    I: 2:30
    FS: L8 – 12:00 – 1872′
    18″ box – side step: 25 ea w/poles
    GHR-Poles: 25
    High Box Squat: 25 @ 65/115/155/205 lb
    Incline Bench Press: 3 x 25 @ 45 lb
    Inverted Row: 5
    Hopping Pullup from 12″ box: 100
    Blast Strap inverted fly: 2 x 10
    Straight Arm Rope Pressdown: 10 @ L3
    1-Arm Hopping Pullup from 12″ box: 50 ea.

    Saturday October 6
    I: 3:00
    FS: L8 – 24:49 – 4000′
    ITM: 40% – 24:12 – .511 mi – 1000′
    .511 mi – 24:12 – 40% – (1.267 ave.) – [47:21 pace] – 1079.232′ – (2676/44.6 vert per hour/minute)

    Training Log for using a jacobs ladder
    Jacobs Ladder is JL: in my Training Log abbreviations

    Friday October 5
    I: 2:30
    Bench Press pin 9: 10 @ 45/95; 2 x 10 @ 145 lb
    Vertical Row: 4 x 10 @ 90 lb
    Sumo Hopping Pullups: 4 x 25 (no box)
    Ski-Erg: L5 – 9:00 – 620m
    DB Shoulder side/front/rear: 25 @ 10 lb ea.
    ITM: 5% – 30:00 – 2.049 – 540′
    2.049 mi – 30:00 – 5% – (4.098 ave.) – [14:38 pace] – 540.936′ – (1082/18.03 vert per hour/minute)

    Thursday October 4
    I: 3:00
    FS: L8 – 24:00 – 3455′
    GHR-Poles: 16
    18″ box rear step w/poles: 16 ea
    Parallel Box Squat: 5 @ 65; 5 @ 115 -folded red ; 5 x 5 @ 115 -red

    Training Logs record my daily mileage
    Preparing for a half marathon I record my daily mileage in my training logs

    Wednesday October 3
    I: 3:00
    Body said “Rest Day”

    Tuesday October 2
    I: 3:00
    Safetybar Top Partial Squat pin 17: 10 @ 65; 25 @ 155; 4 x 25 @ 245 lb
    Safetybar Standing Calf Raise: 25 @ 155 lb
    ITM: 3% – 49:00 – 3.363 – 532′
    3.363 mi – 49:00 – 3% – (4.118 ave.) – [14:34 pace] – 532.6992′ – (652/10.87 vert per hour/minute)

    Monday October 1
    I: 2:30
    Hopping Dip: 3 x 100
    Hopping Pullup/Chinup: 2 x 100 @ 6″ box; 100 @ 12″ box
    DB Shoulder Side: 3 x 25
    ITM: 20% – 24:00 – .54 mi – 559′
    .54 mi – 24:00 – 20% – (1.35 ave.) – [44:27 pace] – 570.24′ – (1426/23.76 vert per hour/minute)

    FS: L8 – 24:00 – 3091′

    training log - Back at twelve percent fat
    12% bodyfat rear view

    Sunday September 30
    I: 2:30
    Safetybar Standing Calf Raise: 25 @ bw; 16 @ 65; 3 x 16 @ 95 lb
    Safetybar Box Squat: 10 @ bw/65 lb; 3 x 10 @ 95 lb
    ITM: 4% – 25:05 – 1.64 mi – 344′
    1.64 mi – 25:05 – 4% – (3.923 ave.) – [15:18 pace] – 346.368′ – (829/13.81 vert per hour/minute)