Archive for June, 2013

Training Recap 6/9-6/22

Posted in Uncategorized with tags , , , on June 27, 2013 by gregbashore

Sunday 6/9/13
Rest Day

Monday 6/10/13
MORNING SESSION
ENDURANCE-SPEED
Run 1 Mile
Walk until 10 minutes
Run until 2 miles
Walk until 20 minutes
Run until 3 miles
Walk until 30 minutes
Run until 4 miles
AFTERNOON SESSION
STRENGTH BUILDING
1×5 1×4 1×3 1×2 1×1 1×1 1×1 1×14 1×7 1×4
Squat
1×5 3×5
Pullups
3×10

Tuesday 6/11/13
MORNING SESSION
ENDURANCE-TEMP
Warmup
22:00 Run
3:00 Walk
Workout
3 Rounds
7:00 Run
3:00 Walk
Cool Down
5:00 Run

Wednesday 6/12/13
Rest Day

Thursday 6/13/13
MORNING SESSION
ENDURANCE-HILLS
3.3 Miles
AFTERNOON SESSION
STRENGTH/CONDITIONING
Deadlift
1×5 1×4 1×3 1×2 1×1 1×1
21 Rounds of
3 Pullups
6 Pushups
9 Squats
*every 3rd round do three 200lb deadlifts

Friday 6/14/13
Rest Day

Saturday 6/15/13
MORNING SESSION
ENDURANCE
12 Mile

Sunday 6/16/13
Rest Day

Monday 6/17/13
MORNING SESSION
ENDURANCE
4 Mile Run
AFTERNOON SESSION
STRENGTH BUILDING
Squat
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
30 reps

Tuesday 6/18/13
MORNING SESSION
ENDURANCE
7 Miles

Wednesday 6/19/13
Rest Day

Thursday 6/20/13
MORNING SESSION
ENDURANCE
3 Mile Run
AFTERNOON SESSIONĀ 
STRENGTH BUILDING
1×5 1×4 1×3 1×2 1×1 1×1 1×1 1×16 1×8
Squat
1×5 1×5 2×5

Friday 6/21/13
Rest Day

Saturday 6/22/13
MORNING SESSION
ENDUANCE
10 Mile Run (lots of hills)

Training Recap 6/2-6/8

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

Sunday 6/2/13
Rest Day

Monday 6/3/13
MORNING SESSION
ENDURANCE-HILLS
3.3 Miles
AFTERNOON SESSION
STRENGTH BUILDING
Deadlift
1×5 1×4 1×3 1×2 1×1 1×1 1×1
Deficit Deadlift
1×10
Stiff Legged Deadlifts
1×8
Pullups
30

Tuesday 6/4/13
MORNING SESSION
ENDURANCE-TEMPO
Warmup
12:00 Run
3:00 Walk
Workout
7:00 Run (5K pace)
3:00 Walk
Cool Down
5:00 Run

Wednesday 6/5/13
Rest Day

Thursday 6/6/13
MORNING SESSION
ENDURANCE-SPEED/INTERVAL
3 Miles of
1:00 Run
1:00 Walk
AFTERNOON SESSION
STRENGTH BUILDING
Squat
1×5 1×4 1×3 1×2 1×1 1×1 1×1
Pause Squats
1×3
Press
1×5 1×5 1×5 1×5

Friday 6/7/13
Rest Day

Saturday 6/8/13
MORNING SESSION
ENDURANCE-LONG RUN/HIKE
2 Hour Run/Hike/Climb

Training Recap 5/19-6/2

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

Sunday 5/19/13
Rest Day

Monday
MORNING SESSION
ENDURANCE-HILLS
3.2 Miles
AFTERNOON SESSION
STRENGTH BUILDING
Deadlift
1×5 1×4 1×3 1×2 1×1 1×1 1×1
Deficit Deadlifts
2×3
Stiff Leg Deadlifts
1×8
Pullups
30 Reps

Tuesday 5/21/13
AFTERNOON SESSION
ENDURANCE-TEMPO
Warm Up
12:00 Run
3:00 Walk
5 Rounds
7:00 Run (5K pace)
3:00 Walk

Wednesday 5/22/13
Rest Day

Thursday 5/23/13
MORNING SESSION
ENDURANCE-EASY RECOVERY
3.25 Miles

Friday 5/24/13
Rest Day

Saturday 5/25/13
MORNING SESSION
ENDURANCE-TRAIL RUN/HIKE
2 hour 15 min on trail
1,250 Stairs climbed

Sunday 5/26/13
Rest Day

Monday 5/27/13
MORNING SESSION
ENDURANCE-INTERVAL
5:00 Run/4:00 Walk
4:00 Run/3:00 Walk
3:00 Run/2:00 Walk
2:00 Run/1:00 Walk
1:00 Run
AFTERNOON SESSION
CONDITIONING
30 Mins on the min
3 Pullups
6 Pushups
10 Squats

Tuesday 5/28/13
MORNING SESSION
ENDURANCE-TEMPO
7 Miles

Wednesday 5/29/13
Rest Day

Thursday 5/30/13
MORNING SESSION
ENDURANCE-RECOVERY RUN
4 mile run
AFTERNOON SESSION
STRENGTH BUILDING
Press
1×5 1×4 1×3 1×2 1×1 1×1 1×1 1×15 1×11 1×8
Squat
1×5 1×5 2×5

Friday 5/31/13
Rest Day

Saturday 6/1/13
MORNING SESSION
ENDURANCE-LONG RUN
2 Hour 15 Minute Run