Archive for March, 2013

Training Recap 3/17-3/23

Posted in Uncategorized with tags , , , on March 23, 2013 by gregbashore

Sunday 3/17/13
Rest Day

Monday 3/18/13
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
Press
1×5 1×4 1×3 1×2 1×1 1×1 1×1 1×10
Squat
1×5 1×5 1×5 1×5
Pullups
3 sets

Tuesday 3/19/13
AFTERNOON SESSION
ENDURANCE
8 Mile run

Wednesday 3/20/13
Rest Day

Thursday 3/21/13
MORNING SESSION
ENDURANCE
5K run with hills
AFTERNOON SESSION
STRENGTH BUILDING
Squat
2×10 1×5 1×4 1×3 1×2 1×1 1×1 1×1
Pause Squat
2×3
Press
2×10 1×5 1×5 1×5 1×5
Pullups
20 reps

Friday 3/22/13
Rest Day

Saturday 3/23/13
MORNING SESSION
ENDURANCE
10.5 mile run

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Training Recap 3/10-3/16

Posted in Uncategorized with tags , , , on March 18, 2013 by gregbashore

Sunday 3/10/13
MORNING SESSION
ENDURANCE
10.75 Mile Run

Monday 3/11/13
MORNING SESSION
ENDURANCE
5K run with hills
EVENING SESSION
STRENGTH BUILDING
Squats
1×5 1×4 1×3 1×2 1×1 1×1 1×1
Pause Squats
2×5
Press
1×5 1×5 1×5 1×5
Pullups
1×9 1×8 1×7

Tuesday 3/12/13
Rest Day

Wednesday 3/13/13
AFTERNOON SESSION
ENDURANCE
8 Mile of
7:00 Run
3:00 Walk

Thursday 3/14/13
MORNING SESSION
ENDURANCE
5K with hills
AFTERNOON SESSION
CONDITIONING
20:00
3 Pullups
6 Pushups
9 Squats
*every 3rd round three 200lbs deadlifts

Friday 3/15/13
Rest Day

Saturday 3/16/13
MORNING SESSION
ENDURANCE
10 Mile Run

Training Recap 2/24-3/9

Posted in Uncategorized with tags , , , , on March 13, 2013 by gregbashore

Sunday 2/24/13
Rest Day

Monday 2/25/13
MORNING SESSION
ENDURANCE
3 Miles with hills
EVENING SESSION
STRENGTH BUILDING
Press
1×5 1×4 1×3 1×2 1×1 1×1 1×1 1×12
Pause Squats
3×10

Tuesday 2/26/13
EVENING SESSION
BODYWEIGHT STRENGTH BUILDING
30:00 Every Minute On The Minute
3 Pullups
6 Pushups
9 Squats

Wednesday 2/27/13
AFTERNOON SESSION
ENDURANCE
8 Miles
7:00 Run
3:00 Walk

Thursday 2/28/13
Rest Day

Friday 3/1/13
MORNING SESSION
ENDURANCE
3 Miles with hills
EVENING SESSION
STRENGTH BUILDING
Squat
1×5 1×4 1×3 1×2 1×1 1×1 1×1
Pause Squats
2×5
Press
2×10 1×6.

Saturday 3/2/13
MORNING SESSION
ENDURANCE
12 Mile Run

Sunday 3/3/13
Rest Day

Monday 3/4/13
MORNING SESSION
ENDURANCE
5k run with hills
EVENING SESSION
STRENGTH
Deadlift
1×5 1×4 1×3 1×2 1×1 1×1 1×1 3×3
Stiff Leg Deadlifts
1×10

Tuesday 3/5/13
Rest Day

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

Thursday 3/7/13
Rest Day

Friday 3/8/13
MORNING SESSION
ENDURANCE
5K run with hills
EVENING SESSION
STRENGTH BUILDING
Press
1×5 1×4 1×3 1×2 1×1 1×1 1×1 1×10
Squat
1×5 1×5 2×5
Pullups
3×9

Saturday 3/9/13
Rest Day