Archive for February, 2013

Training Recap 2/17-2/23

Posted in Uncategorized with tags , , , on February 26, 2013 by gregbashore

Sunday 2/17/13
Rest Day

Monday 2/18/13
MORNING SESSION
ENDURANCE
30:00 Run with hills
AFTERNOON SESSION
STRENGTH BUILDING
Squat
2×7 1×7 1×7 1×7 1×7(same as 4th set)
Press
2×6 1×6 1×6 1×6 1×6(same as 4th set)

Tuesday 2/19/13
AFTERNOON SESSION
ENDURANCE
8 Miles
7:00 Run (10K pace)
3:00 Walk

Wednesday 2/20/13
Rest Day

Thursday 2/21/13
MORNING SESSION
ENDURANCE
3 Miles with hills
EVENING SESSION
STRENGTH BUILDING
Deadlift
1×5 1×4 2×3 1×2 2×1 4×5

Friday 2/22/13
Rest Day

Saturday 2/23/13
MORNING SESSION
ENDURANCE
11 Mile Run

Training Recap 2/10-2/16

Posted in Uncategorized with tags , , , on February 19, 2013 by gregbashore

Sunday 2/10/13
Rest Day

Monday 2/11/13
MORNING SESSION
ENDURANCE
5:00 Run/5:00 Walk
4:00 Run/4:00 Walk
3:00 Run/3:00 Walk
2:00 Run/2:00 Walk
1:00 Run/1:00 Walk
EVENING SESSION
STRENGTH BUILDING
Squat
1×7 1×7 1×7 1×7 1×7 1×7
Press
1×6 1×6 1×6 1×6 1×6 1×6
Pullups

Tuesday 2/12/13
AFTERNOON SESSION
ENDURANCE
8 Miles
7:00 Run
3:00 Walk

Wednesday 2/13/13
Rest Day

Thursday 2/14/13
MORNING SESSION
ENDURANCE
3 Miles with hills
AFTERNOON SESSION
STRENGTH CONDITIONING
20:00
3 Pullups
6 Pushups
9 Squats
*every third round do three 200lb deadlifts

Friday 2/15/13
Rest Day

Saturday 2/16/13
MORNING SESSION
ENDURANCE
11 Mile Run

Training Recap 1/27-2/9

Posted in Uncategorized with tags , , , on February 10, 2013 by gregbashore

Sunday 1/27/13
Rest Day

Monday 1/28/13
MORNING SESSION
ENDURANCE
3.4 Mile Run With Hill Repeats
EVENING SESSION
STRENGTH BUILDING
Squat
1×5 1×5 1×5 1×5 1×5 1×10
Press
1×7 1×7 1×7 1×7 1×7

Tuesday 1/29/13
AFTERNOON SESSION
ENDURANCE
8 Miles
7:00 Run (10K pace)
3:00 Walk

Wednesday 1/30/13
Rest Day

Thursday 1/31/13
MORNING SESSION
ENDURANCE
3.36 Mile Run With Hills
AFTERNOON SESSION
STRENGTH CONDITION
21 rounds
3 Pullups
6 Pushups
9 Squats
*every third round do three 200lb deadlifts

Friday 2/1/13
Rest Day

Saturday 2/2/13
MORNING SESSION
ENDURANCE
11 Miles Run

Sunday 2/3/13
Rest Day

Monday 2/4/13
MORNING SESSION
ENDURANCE
1.5 mile warmup
1.5 mile of hills
NIGHT SESSION
STRENGTH BUILDING
Squats
1×7 1×7 1×7 1×7 1×7 1×10
Press
1×7 1×7 1×7 1×7 1×7 1×10

Tuesday 2/5/13
AFTERNOON SESSION
BODYWEIGHT STRENGTH BUILDING
10 Rounds of
In 1:00
4 pullups
8 Pushups
In 1:00
12 Squats
4 Pullups
In 1:00
8 Pushups
12 Squats

Wednesday 2/6/13
EVENING SESSION
ENDURANCE
8 Miles of
7:00 Run
3:00 Walk

Thursday 2/7/13
Rest Day

Friday 2/8/13
MORNING SESSION
ENDURANCE
30 min run with hills
EVENING SESSION
STRENGTH BUILDING
Deadlift
1×5 1×5 1×5 1×5 1×5 1×10
Press
1×6 1×6 1×6 1×6 1×6 1×10

Saturday 2/9/13
MORNING SESSION
ENDURANCE
10 Mile Run