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Training Log: wolchr

In the last 7 days:

activity # timemileskm+ft
  running5 4:02:11 18.57 29.89
  crossfit3 3:00:00
  lifting3 2:35:00
  hill walkin1 30:00 1.85(16:13) 2.98(10:05)
  Total6 10:07:11 20.42 32.86
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Friday Jul 20 #

running 35:00 [3] 3.0 mi (11:40 / mi)

lifting 1:00:00 [3]

2 sets of weighted pull ups 10lbs 5 reps. second set needed spotter on last 3
1 set of 5 without weight

3 sets of 10 push ups and 10 dips

hand stands rotating sides

stretching
abs

Thursday Jul 19 #

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

love easy runs

lifting 30:00 [3]

biceps and stretching

crossfit 1:00:00 [3]

400 meter run for warm up plus some empty bar deadlifts and squats

good mornings 40 percent of 1rm back squat 170lb so 68lbs 3 sets of 10 felt really good

WOD
5 rounds
25 meter lh
25 meter rh waiters carry 30lbs over head
12 toes to bar
12 cal assault bike

13:36

Wednesday Jul 18 #

running 30:00 [3]

did hill progression

felt great just cut it short

lifting 1:05:00 [3]

bench 140lbs
shoulders
dips and triceps
abs
practice handstands

Tuesday Jul 17 #

running 37:00 [3] 3.0 mi (12:20 / mi)

crossfit 1:00:00 [3]

shoulder press
WOD
21 cal row
20lb dumbell snatch
25 wall balls 10lb
3 rounds 12:00

I lightened the load because I am on a rest week and do not need to push heavy weight every day.

Monday Jul 16 #

hill walkin 30:00 [3] 1.85 mi (16:13 / mi)

walking up the steps to the treadmill my legs were sooooo fatigued. The hill walking was fine though.

crossfit 1:00:00 [3]

OMG why did I go here today!
back squats 73% of recent 1 rep max - I loaded what was 73% but I knew I could not do 3 sets of 10 at this weight. Legs were just soooo tired. So I did 103lbs for these sets. UGH

WOD
7 rounds
6 cal assault bike
6 burpees over bar
100 meter run
14:37

I wanted to skip this because I did not want to do anything to elevate my heart rate. I was just too tired. Coach talked me into low and slow. Yeh Right. that never happens. Some easy day.

Sunday Jul 15 #

running 1:35:11 [3] 8.57 mi (11:06 / mi)

This run was strange. I totally did not want to get up and do it. I had trouble maintaining a nice slow pace, however, I was weak and hungry. I had eating all my gels by 40 minutes. Before I went running I ate oatmeal, I am not sure what happened here.

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