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Training Log: wolchr

In the last 7 days:

activity # timemileskm+ft
  running5 9:01:39 40.93(13:14) 65.87(8:13)
  crossfit2 2:20:00
  hill walkin1 38:00 2.0(19:00) 3.22(11:48)
  skills2 35:00
  lifting1 30:00
  Total6 13:04:39 42.93 69.09
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Wednesday Sep 19 #

hill walkin 38:00 [3] 2.0 mi (19:00 / mi)

hills at 15 incline min 10-20 at a 3.8 -3.9 pace.

crossfit 1:10:00 [3]

squat clean work worked up to 98lbs ( felt super strong) Do not have a max for this workout yet

WOD
3 rounds
250 meter row
15 hand stand push ups
30 sit ups
45 DU

This took me 24:30 DU suck for me

1 legless rope climb

Tuesday Sep 18 #

running 1:28:35 [3] 7.52 mi (11:47 / mi)

comfortably hard effort for 70 mins of rolling hills kept at a 5.7 on treadmill for level 2 & 3 hills

skills 15:00 [3]

35 pull ups
10 reps first set
5 sets of 5

Monday Sep 17 #

running 45:00 [3] 4.0 mi (11:15 / mi)

Felt great kept no faster than 5.0 on treadmill. race pace.

lifting 30:00 [3]

Benched. Felt super strong but kept it to max 135lbs 2 reps.

30 pulls ups
10 reps 1st set
4 sets of 5 reps

Saturday Sep 15 #

running 3:04:23 [3] 11.17 mi (16:30 / mi)

Was doing great and my friend who was running with me hurt her hamstring. We had to walk it back. 1191 elevation

Friday Sep 14 #

crossfit 1:10:00 [3]

500 meter row
warm up with bar movements, squats and stretches

WOD
3 rounds
5 pull ups
10 push ups
15 overhead squats 33lbs
800 meter run
3 rounds
4 pull ups
8 push ups
12 overhead squats 33lbs
800 meter run
3 pulls ups
6 push ups
9 overhead squats 43lbs
800 meter run

Worked on kipping pull ups at end.

running 2:43:41 [3] 12.84 mi (12:45 / mi)

This was 6 hrs after my first run. Had some bathroom issues. Running was good though. I was keeping a steady pace but I had to keep stopping for the bathroom. I probably should have ate differently in between my runs. elevation 1191

Strange I got the exact same elevation on both runs

Thursday Sep 13 #

running 1:00:00 [3] 5.4 mi (11:07 / mi)

low and slow for 45 minutes and then 15 min hill walking

skills 20:00 [3]

pull ups hanging onto towels

abs

major hamstring stretch session. I needed it.

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