Punch The Clock

Training Training Logs
161

10-12-15

Goal: 6 minute mile

W+,S,BE

Stationary Bike, 45 min, HR 140-150
PMSS
Incline Press 2x5x155
Pullup 2x5x25
Barbell Curl 2x5x60
Ab Wheel 2x5
Trap Bar DL 2x5x185

Vol: 4250

162

10-13-15

Goal: 6 minute mile

S,W,BE,MJ,NT

Easy Run: 2x2:30

Stationary Bike, 45 min, HR 140-150, RPM 110, Level 7,8, Cal: 434
PMSS
Trap Bar DL 2x5x185
Barbell Curl 2x5x60
Incline Press 2x5x155
Pullup 2x5x25
Ab Wheel 2x5

Vol: 4250

163

10-14-15

Goal: 6 minute mile

S,W(HE),BE,AL,MJ,FW

100m Tempo Runs x5 (23,18,17,17,16 sec), 10 pushups after each run, Max HR:180 BPM

Stationary Bike, 45 min, HR 140-150, RPM 110, Level 7,8, Cal :447
PMSS
Trap Bar DL 2x5x185
Barbell Curl 60x5, 70x5
Incline Press 155x5, 165x5
Pullup 2x5x25
Ab Wheel 2x5

Vol:4350

164

Goal: 6 minute mile

10-15-15

5 minute jog/walk
Tempo Runs, 100m x10(18-20 sec), walk back recovery HR up to 180 BPM
General Strength: Waterloo Circuit 1x10

Stationary Bike, 45 min, HR 140-150, RPM 110, Level 7,8, Cal:443
Incline Press 2x5x155
Barbell Curl 60x5, 70x5
Pullup 2x5x25
Trap Bar DL 2x5x195
Ab Wheel 2x5

Vol:4400

10-16-15

FW,IA,BIS,TS
Stationary Bike, 45 min, HR 140-150, RPM 110, Level 9, Cal:496
Incline Press 155x5, 165x5
Barbell Curl 60x5, 70x5
Pullup 25x5, 30x5
Trap Bar DL 2x5x185
Ab Wheel 2x5

Vol: 4375

165

10-17-15

Goal: 6 minute mile

NT,VT,FB,X

Plyos:

Repeat Jump 4x10
Vert Jump 4x10
Skater Jump 4x10
Repeat Skater 4x10
Broad Jump 4x10
10-Fold Jump x4

Stationary Bike, 45 min, Level 8, HR 140-150, RPM 110, Cal: 461
Incline Press 155x5, 165x5
Curl 60x5, 70x5
Trap Bar DL 185x5, 195x5
Pullup 2x5x25
Ab Wheel 2x5

Vol: 4400

10-18-15

F,X

Stationary Bike, 45 min, Level 9,10, HR 140-150, RPM 110, Cal:507 PR
Trap Bar DL 185x5, 195x5
Barbell Curl 2x5x60
Incline Press 2x5x155
Pullup 2x5x25
Ab Wheel 2x5

Vol:4300

166

10-19-15

Goal: 6 minute mile

5 min jog/walk HR 120-140 BPM

100m Tempo Runs x5 (18 sec) walk back recovery, 10 pushups between reps

Stationary Bike, 45 min, HR 140-150,RPM 110, Level 8,7, Cal: 464
Trap Bar DL 2x5x185
Barbell Curl 2x5x60
Incline Press 2x5x155
Pullup 2x5x25
Ab Wheel 2x5

Vol: 4250

167

10-20-15

Goal: 6 minute mile

NT

10 min easy jog/walk

Stationary Bike, 45 min, Level 9, HR 140-150, RPM 110, Cal: 497
Incline Press 155x5, 165x5
Barbell Curl 60x5, 70x5
Pullup 2x5x30
Trap Bar DL 2x5x185
Ab Wheel 2x5

Vol:4400

10-21-15

A

10 min easy jog/walk

Tempo Runs 100mx10 walk back recovery, 10 pushups between reps
General Strength Circuit: Bataan 1x10

Stationary Bike: 45 min, HR 140-150, Level 8, RPM 110, Cal: 463
Trap Bar DL 2x5x185
Barbell Curl 60x5, 70x5
Incline Press 2x5x155
Pullup 2x5x30
Ab Wheel 2x5

Vol: 4350

168

Goal: 6 minute mile

10-22-15

10 min walk/jog

NT,VT,NI,R

Stationary Bike, 45 min, Level 8,9, HR 140-150, RPM 110, Cal:472
Trap Bar DL 2x5x185
Barbell Curl 2x5x70
Incline Press 155x5, 165x5
Pullup 2x5x30
Ab Wheel 2x5

Vol:4450

10-23-15

NI,WS,R,PS

Stationary Bike, 45 min, Level 8, HR 140-150, Cal: 462, RPM 110
Trap Bar DL 2x5x185
Barbell Curl 2x5x60
Incline Press 2x5x155
Pullup 2x5x30
Ab Wheel 2x5

Vol: 4300

10-24-15

FBS,R

10 min easy jog/walk

Plyos:

Reactive Ski Jump 4x10
Ski Jump 4x10
Repeat Jump 4x10
Vert Jump 4x10
10-Fold Jump 4 sets
Broad Jump 4x10
40 yd strides x5

Stationary Bike, 45 min, HR 140-150, Level 8,7, RPM 110, Cal: 443
Trap Bar DL 185x5, 195x5
Barbell Curl 2x5x60
Incline Press 2x5x155
Pullup 2x5x30
Ab Wheel 2x5
General Strength Circuit, Pedestal: 1x10

Vol: 4350

169

Goal: 6 minute mile

10-25-15

10 min easy jog/walk barefoot
Stationary Bike, 45 min, Level 9, HR 140-150, RPM 110, Cal: 490
Pullup 2x5x30
Incline Press 2x5x155
Deadlift 2x5x225
Barbell Curl 60x5, 70x5
Ab Wheel 2x5

Vol:4750

10-26-15

15 min easy jog/walk barefoot

6x200m tempo runs barefoot(40-47 sec) 2 min recovery

Incline Press 2x5x155
Pullup 2x5x30
Ab Wheel 2x5
Trap Bar DL 2x5x185
Barbell Curl 60x5, 70x5
Stationary Bike, 45 min, Level 9, HR 140-150, RPM 110, Cal: 492

Vol:4350

170

Goal: 6 minute mile

10-27-15

20 min easy jog barefoot

Stationary Bike, 45 min, Level 9,10, HR 140-150, RPM 110, Cal: 502
Pullup 2x5x30
Incline Press 155x5, 165x5
Trap Bar DL 2x5x185
Barbell Curl 60x5, 80x5
Ab Wheel 2x5

Vol:4450

10-28-15

F

20 min easy jog barefoot

Plyos
Hills 6x100m walk back recovery

Stationary Bike, 45 min, Level 9,8, HR 140-150, RPM 110, Cal: 481
Incline Press 2x5x155
Pullup 2x5x30
Trap Bar DL 2x5x225
Barbell Curl 2x5x60
Ab Wheel 2x5

Vol: 4700

171

Goal: 6 minute mile

10-29-15

Stationary Bike, 45 min, Level 8, HR 140-150, RPM 110, Cal: 469
Incline Press 155x5, 165x5
Pullup 2x5x30
Trap Bar DL 2x5x225
Barbell Curl 2x5x60
Ab Wheel 2x5

Vol: 4750

10-30-15

A,R

20 min easy jog/run, barefoot

Temp Runs 10x100m barefoot, walk back recovery

Stationary Bike, 45 min, Level 6,7, HR 140-150, RPM 110, Cal: 417
Incline Press 2x5x155
Barbell Curl 2x5x60
Trap Bar DL 2x5x185
Pullup 2x5x30
Ab Wheel 2x5

Vol: 4300

172

Goal: 6 minute mile

10-31-15

Stationary Bike, 45 min, Level 8, HR 140-150, RPM 110, Cal: 462
Trap Bar DL 2x5x185
Barbell Curl 2x5x60
Incline Press 2x5x155
Pullup 2x5x30
Ab Wheel 2x5

Vol: 4300

11-1-15

20 min easy barefoot jog/run

Stationary Bike, 45 min, HR 140-150, RPM 110, Level 8, 466 Cal
Pullup 2x5x30
Incline Press 2x5x155
Trap Bar DL 185x5, 195x5
Barbell Curl 60x5, 70x5
Ab Wheel 2x5

Vol: 4400

173

Goal: 6 minute mile

11-2-15

20 min easy barefoot jog/run

Stationary Bike, 45 min, Level 8, HR 140-150, RPM 110, Cal: 463
Trap Bar DL 185x5, 195x5
Barbell Curl 2x5x60
Incline Press 2x5x155
Pullup 2x5x30
Ab Wheel 2x5

Vol: 4350

11-3-15

A

Plyos

Speed Skater 3x5
Hold Landing 3x5
Repeat Jump 3x5
Vert Jump 3x5
5-Fold Jump 3 sets
Broad Jump 3x5

Hill Sprints x8 walk back recovery
General Strength, Pedestal 1x8

Stationary Bike, 45 min, Level 8,9, HR 140-150, RPM 110, Cal: 481
Trap Bar DL 2x5x195
Barbell Curl 60x5, 70x5
Incline Press 2x5x155
Pullup 2x5x30
Ab Wheel 2x5

Vol:4450

174

Goal: 6 minute mile

11-4-15

Tempo Runs 10x100m walk back recovery
General Strength Circuit, Waterloo 1x10

Stationary Bike, 45 min, HR 130-150, Level 7, RPM 110, w/ band and dumbbell exercises
Trap Bar DL 2x5x195
Barbell Curl 2x5x60
Incline Press 2x5x155
Pullup 2x5x30
Ab Wheel 2x5

Vol: 4400

11-5-15

10 minute easy barefoot jog (sore left arch)

Stationary Bike, 45 min, Level 7, RPM 110, HR 130-150, w/ dumbbell exercises
Incline Press 2x5x155
Pullup 2x5x30
Trap Bar DL 2x5x195
Barbell Curl 2x5x70
Ab Wheel 2x5

Vol:4500

175

Goal: 6 minute mile

11-6-15

20 minutes easy jog barefoot
Plyos and Accelerations
Stationary Bike, 45 min, Level 8,9, HR 140-150, RPM 110, Cal: 487
Trap Bar DL 2x5x195
Barbell Curl 2x5x70
Incline Press 2x5x155
Pullup 2x5x30
Ab Wheel 2x5

11-7-15

Stationary Bike, 45 min, HR 140-150
Trap Bar DL 2x5x195
Barbell Curl 65x5, 75x5
Incline Press 2x5x155
Pullup 2x5x30
Ab Wheel 2x5
Tempo Runs 5x200m (2 min rec) 2x100m ( 1 min rec) barefoot

11-8-15

Hills x10 walkback recovery
Trap Bar DL 2x5x195
Barbell Curl 2x5x70
Incline Press 2x5x155
Pullup 2x5x30
Ab Wheel 2x5
Stationary Bike, 45 min, HR 140-150

11-9-15

20 min easy jog barefoot
Stationary Bike, 45 min, HR 140-150, RPM 110, Level 7 w/ band and dumbell exercises
Trap Bar DL 2x5x195
Barbell Curl 2x5x70
Incline Press 2x5x155
Pullup 2x5x30
Ab Wheel 2x5

11-10-15

Tempo Runs 10x100m walk back recovery barefoot
General Strength Circuit: Waterloo 1x10
Stationary Bike, 45 min , Level 6,7, HR 120-130, RPM 110, Cal: 400
Trap Bar DL 2x5x195
Barbell Curl 2x5x70
Incline Press 2x5x155
Pullup 2x5x30
Ab Wheel 2x5

11-11-15

25 min easy run, HR 140-150
Stationary Bike, 45 min, Level 5-7, RPM 110, HR 120-130, Cal: 400
Trap Bar DL 2x5x195
Barbell Curl 2x5x60
Incline Press 2x5x155
Pullup 2x5x30
Ab Wheel 2x5

11-12-15

Tempo Runs 6x200m (2 min rec) 43-45 sec
Stationary Bike, 45 min, Level 4,5, HR 120-130, RPM 110, Cal: 369
Incline Press 2x5x155
Pullup 2x5x30
Trap Bar DL 2x5x195
Barbell Curl 2x5x70
Ab Wheel 2x5

176

Goal: 6 minute mile

11-13-15

F
25 min easy run in shoes, HR 140-150
Stationary Bike, 45 min, HR 120-130, level 3-4, Cal: 342, RPM 110
Trap Bar DL 2x5x225
Barbell Curl 2x5x70
Incline Press 2x5x155
Pullup 2x5x30
Ab Wheel 2x5

11-14-15

Stationary Bike, 45 min, HR 120-130
Trap Bar DL 2x5x195
Barbell Curl 2x5x70
Incline Press 2x5x155
Pullup 2x5x30
Ab Wheel 2x5

11-15-15

Hills x12, walk back recovery
Trap Bar DL 2x5x195
Barbell Curl 2x5x70
Incline Press 2x5x155
Pullup 2x5x30
Ab Wheel 2x5
Stationary Bike, 45 min, HR 120-130

11-16-15

Tempo Runs 10x100 meters, walk back recovery
Stationary Bike, 45 min, HR 120-130, RPM 110, Level 6-7, Cal: 405
Deadlift 2x5x195
Barbell Curl 2x5x70
Incline Press 2x5x155
Pullup 2x5x30
Ab Wheel 2x5

11-17-15

A
25 min easy run, HR 140-150
Stationary Bike, 45 min, HR 120-130, RPM 110, Level 6-8, 414 Cal
Trap Bar DL 2x5x195
Barbell Curl 2x5x70
Incline Press 155x5, 165x5
Pullup 30x5, 35x5
Ab Wheel 2x5

11-18-15

Tempo Runs, 6x200m, 2 min recovery, 42-45 sec
Stationary Bike, 45 min, RPM 110, HR 120-130
Trap Bar DL 2x5x195
Barbell Curl 2x5x70
Incline Press 2x5x155
Pullup 2x5x30
Ab Wheel 2x5

11-19-15

WS
30 min easy barefoot run, HR 140-150
Stationary Bike, 45 min, RPM 110, HR 120-130, Cal: 365, Level 4-7
Trap Bar DL 2x5x195
Barbell Curl 2x5x70
Incline Press 2x5x155
Pullup 2x5x30
AB wheel 2x5

177

Goal: 6 minute mile

11-20-15
BS
25 min easy run, HR 140-150
Stationary Bike, 45 min HR 120-130
Trap Bar DL 2x5x195
Pullup 2x5x30
Incline Press 2x5x155
Barbell Curl 2x5x70
AB Wheel 2x5

11-21-15

Incline Press 165x4, 155x5
Pullup 2x5x30
Trap Bar DL 2x5x195
Barbell Curl 2x5x70
Ab Wheel 2x5
Stationary Bike, 45 min, HR 120-130

11-22-15

Hills x12 walk back recovery
Incline DB Press 2x5x70
Barbell Curl 2x5x70
Deadlift 2x5x205
Pullup 2x5x30
Ab Wheel 2x5
Stationary Bike, 45 min, HR 120-150

11-23-15

Tempo Runs 100m x12, walk back recovery
Incline DB Press 2x5x60
Barbell Curl 2x5x70
Stationary Bike, 45 min, Level 5-6, HR 120-130, RPM 110, Cal:374
Deadlift 2x5x205
Pullup 2x5x30
Ab Wheel 2x5

11-24-15

30 min easy run, barefoot, HR 140-150
Incline DB Press 2x5x60
Barbell Curl 2x5x70
Stationary Bike, 45 min, RPM 110, HR 120-130
Trap Bar DL 2x5x205
Pullup 2x5x30
AB Wheel 2x5

11-25-15

F
35 min easy run, barefoot, HR 140-150
Stationary Bike, 45 min, Level 5-6, HR 120-130, 110 RPM, Cal:477
Incline DB Press 2x5x65
Barbell Curl 2x5x70
Deadlift 2x5x205
Pullup 2x5x30
Ab Wheel 2x5

11-26-15

Stationary Bike, 45 min, RPM 110, HR 120-130
Incline DB Press 2x5x65
Barbell Curl 2x5x70
Trap Bar Deadlift 2x5x205
Pullup 2x5x30
Ab Wheel 2x5
Tempo Runs 8x200m (50m turnaround) 43-45sec, 2 min recovery

178

Goal: 6 minute mile

11-27-15

F
35 min easy barefoot run, HR 140-150
Stationary Bike, 45 min, HR 120-130, Level 4-6, RPM 110, Cal: 385
Trap Bar DL 2x5x205
Pullup 2x5x30
Incline DB Press 2x5x65
Barbell Curl 2x5x70
Ab Wheel 2x5

11-28-15

Ab Wheel 2x5
Trap Bar DL 2x5x205
Pullup 2x5x30
Incline DB Press 2x5x65
Barbell Curl 2x5x70
Stationary Bike, 45 min, HR 120-130, Level 5-7, RPM 110, Cal: 389
Body Building Circuit, 2x10 12 exercises

11-29-15

Ab Wheel 2x5
Trap Bar Deadlift 2x5x185
Pullup 2x5x30
Incline DB Press 2x5x65
Barbell Curl 2x5x70
Hills x12, walk back recovery
Stationary Bike, 45 min, HR 120-140, RPM 110

11-30-15

Tempo Runs 10x100m with jog back recovery
Stationary Bike, 45 min, HR 120-130, Level 6-7, RPM 110, Cal: 407
Trap Bar DL 2x5x185
Pullup 2x5x35
DB Incline Press 2x5x75
Barbell Curl 2x5x70
Ab Wheel 2x5

12-1-15

10 min easy barefoot run, HR 140-150
30 min easy barefoot run, HR 140-150
Stationary Bike, 45 min, HR 120-130, Level 4-5, RPM 110, 375 cal
DB Incline Press 2x5x70
Barbell Curl 2x5x70
Deadlift 2x5x185
Pullup 2x5x30
Ab Wheel 2x5

12-2-15

30 min easy barefoot run, HR 140-150
Stationary Bike, 45 min, HR 120-130, RPM 110, 363 cal
Incline DB Press 75x5, 65x5
Barbell Curl 2x5x70
Deadlift 2x5x185
Pullup 2x5x30
Ab Wheel 2x5

179

Goal: 6 minute mile

12-3-15

Stationary Bike, 45 min, HR 120-150 BPM, 110 RPM
Trap Bar DL 2x5x185
Pullup 2x5x30
Incline DB Press 2x5x75
Barbell Curl 2x5x70
Ab Wheel 2x5

12-4-15

Tempo Runs:on track
6x200 (40-45 sec) 1:30 rec
1x400 (1:31)
Incline DB Press 2x5x75
Barbell Curl 2x5x70
Trap Bar DL 2x5x185
Pullup 2x5x30
Ab Wheel 2x5
Stationary Bike, 45 min, Level 5, RPM 110, HR 120-150, 366 cal

12-5-15

Incline DB Press 2x5x70
Barbell Curl 2x5x70
Deadlift 2x5x185
Pullup 2x5x30
Ab Wheel 2x5
Hills x12, walk back recovery
Stationary Bike, 45 min, RPM 110, HR 120-140 BPM

12-6-15

Incline DB Press 2x5x65
Pullup 2x5x30
Deadlift 2x5x195
Barbell Curl 2x5x70
Ab Wheel 2x5
Stationary Bike, 45 min, RPM 110, HR 120-130

12-7-15

Tempo Runs 10x100m w/ jog back recovery
Stationary Bike, 45 min, Level 5, 110 RPM, 367 Cal
Trap Bar Deadlift 2x5x225
Barbell Curl 2x5x70
Incline DB Press 2x5x75
Pullup 2x5x35
Ab Wheel 2x5

12-8-15

sick(cold)
easy 20 min run, barefoot, HR 130-150 BPM
Stationary Bike, 45 min, Level 5-7, HR 120-130, RPM 110, 380 Cal
Deadlift 2x5x185
Barbell Curl 2x5x70
Incline DB Press 2x5x70
Pullup 2x5x30
Ab Wheel 2x5

12-9-15

sick (cold)
Speed Drills
Stationary Bike, 45 min, HR 120-130, 110 RPM
Deadlift 2x5x185
Barbell Curl 2x5x60
Incline DB Press 2x5x70
Pullup 2x5x30
Ab Wheel 2x5

180

Goal: 6 minute mile

12-10-15

Ab Wheel 2x5
Incline DB Press 2x5x70
Pullup 2x5x30
Trap Bar DL 2x5x185
Barbell Curl 2x5x70
Stationary Bike, 45 min, HR 120-130, RPM 110, Cal: 362

12-11-15

Tempo Runs 2x200(42 sec) 1:30 recovery
3x400 (1:31,1:35,1:42) 1:30 recovery
pushups 1x50

Trap Bar DL 2x5x185
Barbell Curl 2x5x75
Ab Wheel 2x5
Incline DB Press 2x5x70
Pullup 2x5
Stationary Bike, 45 min, 110 RPM, HR 120-140

12-12-15

DB Incline Press 2x5x75
Pullup 2x5x30
Trap Bar DL 2x5x185
Barbell Curl 2x5x70
Ab Wheel 2x5
Stationary Bike, 45 min, 110 RPM, min 1-5 Level 5, min 5-16, alt 30 sec level 15, 30 sec level 5, min 16:30-45, level 5

12-13-15

Ab Wheel 2x5
Trap Bar DL 2x5x185
Barbell Curl 2x5x70
DB Incline Press 2x5x70
Pullup 2x5x30

Stationary Bike, 45 min, RPM 110, HR 120-130

12-14-15

Tempo Runs 10x100m w/ jog back recovery

Stationary Bike, 45 min, HR 120-130, Level 5, RPM 110, 363 cal
Incline DB Press 2x5x75
Pullup 2x5x30
Deadlift 185x5, 205x5
Barbell Curl 2x5x70
Ab Wheel 2x5

12-15-15

Stationary Bike, 45 min, HR 120-130, RPM 110, Level 5, 361 cal
Incline DB Press 2x5x70
Pullup 2x5x30
Trap Bar DL 2x5x185
Barbell Curl 2x5x70
Ab Wheel 2x5

12-16-15

NT
Tempo Runs: 5x400m (1:37,1:44,1:47,1:43,1:37) 1 min recovery
Incline DB Press 2x5x75
Pullup 2x5x30
Trap Bar DL 2x5x185
Barbell Curl 2x5x70
Stationary Bike, 45 min, Level 5, RPM 110, HR 120-130, 365 cal
Ab Wheel 2x5