October Indoor Training - Charles

I was in Utah doing some work at the office and house there this past week. While there I decided to take the opportunity to train inside, since I had easy access to equipment that I don't have access to in Colorado at the moment.

Here's my training log whiteboard from Monday through Wednesday, October 14-16.

Monday: 
Inversion: 2:00
FreeStrider Elliptical: L8 - 6:50 - 1000'
SuperSet: 3 x {
SkiErg: L5 - 1:30 - 209m, 201m, 203m
IceTool Chinup: 2 x 3 (full hang)
Machine Lat Pulldown: 25 @ L6
Incline Chest Press: 25 @ 45 lb (only 2 sets)
Back Hyperextension->Superman Plank: 15, 10 seconds
}
Incline Treadmill: [1096']
4.157 mi - 50:00 - 5% - (4.988 ave.) - [12:02 pace] - 1097.448' - (1317/21.95 vert per hour/minute)

Tuesday:
Inversion: 2:15
FreeStrider Elliptical: L8 - 6:26 - 1000'
SuperSet: 3 x {
Glute Ham Raise: 2 x 5
Roman Chair Ab Situp: 15
}
IceTool Bodyweight Squat: 10/15/20 [left/right]
High Box Squat: 25 @ 155/175 lb
Parallel Box Squat: 5 @ 65/65/115 lb
Stairmaster:
Time: 24:00
Steps/Minute: 80
Feet: 1280.00
Miles: 0.27
VAM: 975.4

Wednesday AM:
Inversion: 2:00
FreeStrider Elliptical: L8 - 9:57 - 1500'
SuperSet: 3 x {
Glute Ham Raise: 6
Roman Chair Twist: 10
Roman Chair Situp: 15
}
Ski Erg: L5 - 3:21 - 500m
Experimenting with various upper body exercises
Jacob's Ladder: 11:00 - 696'

PM:
ITM: [1055']
5.00 mi - 49:57 - 4% - (6.006 ave.) - [9:59 pace] - 1056' - (1268/21.14 vert per hour/minute)

Training Log Whiteboard for Thursday and Friday, October 17-18

Thursday:
Inversion: 2:00
FreeStrider Elliptical: L8 - 10:14 - 1500'
SuperSet: 2 x {
Glute Ham Raise: 7
Roman Chair Twist: 10
Roman Chair Situp: 10
}
Band Goodmorning: 25 ea side with purple band
IceTool Bodyweight Squat:
1-leg from parallel box - 2 x 3 ea leg
with 1 leg on 6" box - 15 ea leg
Parallel Box Squat: 5 @ 115 lb, 5 x 5 @ 65 lb
Stairmaster: Time: 4:00
Steps/Minute: 125
Feet: 333.33
Miles: 0.07
VAM: 1524.0
Incline Treadmill: [204']
.261 mi - 4:01 - 15% - (3.899 ave.) - [15:23 pace] - 206.712' - (3088/51.46 vert per hour/minute)

Friday: 
Inversion: 2:00
FreeStrider Elliptical: L8 - 13:10 - 2000'
Hyper/Superman Plank/GHR/Twist/Situp: 10 ea.
Parallel Box Squat: 6 @ 65 lb
IceTool Chinups: 5
Mahine Lat Pulldowns: 25 @ L6
Leg Extension: 10 ea @ 52.5 lb
Dumbbell Lateral Shoulder: 25 @ 10 lb ea
Romanian Deadift [Narrow]: 10 @ 135 lb

Thursday and Friday I was pretty wasted and unrecovered from all the squats and chinups I worked on. I decided to mix it up a bit and rather than do a little warmup, then weights and finish with an hour of cardio, which wasn't working very well at the time I would do my cardio first, then see if I had the energy for the weights.

Training Log Whiteboard for Saturday October 19

Saturday:
Incline Treadmill: [836']
5.285 mi - 60:00 - 3% - (5.285 ave.) - [11:21 pace] - 837.144' - (837/13.95 vert per hour/minute)
FreeStrider Elliptical: L8 - 32:22 - 5500'
SuperSet: 2 x {
Glute Ham Raise: 10
Twist: 10
Situp: 10
}
SuperSet: 5 x {
Parallel Box Squat: 5 @ 65 lb
IceTool Negative Chins: 3 [pull from standing, then 5 seconds descend to full hang]
}
Sumo Romanian Deadlifts: 5 x 5 @ 135 lb

That seemed to work out okay for me. I then drove back to Colorado where I'll be doing a lot of outdoor training at temps below 20 degrees F in the morning, on snow and ice covered dirt roads and trails. Note the frost on my chin, collar, and earbuds.