Training Log Archive: verticalwandererIn the 7 days ending Feb 12, 2016:
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Friday Feb 12, 2016 #
Run long 1:05:56 [2] 6.3 mi (10:28 / mi)
shoes: Old Asics
Run 1: 4.5 miles (long run) easy, relaxed. Shake your arms out if you need to, make sure your shoulders aren’t tightening up. Try to practice some of the “good form running”, see how it feels. You really need to take it easy this week getting back into it. Save this long run for later in the week, so that you can give yourself enough recovery time.
Ended up changing this run from 4.5 miles to 1 hour after we started talking about the Vitosha 100K....Still seems so crazy to me, but I want to start training and see how it goes.
Run felt really good today.....I was tired by the end, but felt accomplished to run that long and that far.
Also, in thinking more about this, If I am going for the Vitosha, should I chance my April 24 goal from a half to a full to line me up better for the 100K??
Ended up changing this run from 4.5 miles to 1 hour after we started talking about the Vitosha 100K....Still seems so crazy to me, but I want to start training and see how it goes.
Run felt really good today.....I was tired by the end, but felt accomplished to run that long and that far.
Also, in thinking more about this, If I am going for the Vitosha, should I chance my April 24 goal from a half to a full to line me up better for the 100K??
2 PM
Yoga 2:00:00 [2]
shoes: Barefoot
Yoga class with Melinda.....took it easy and just worked on streching mostly.
Thursday Feb 11, 2016 #
6 AM
Crossfit 1:00:00 [3]
shoes: Inov-8 F-lite 195
Bodyweight/Form
Warm Up Run, row or jump rope (RRJ)
10 air squats
RRJ
4 pull-ups
RRJ
5 push-ups & 5 sit-ups
Strength Clean 5-5-5 95#-95#95#
WOD “Barbara”
20 Pull¬ups
30 Push¬ups
40 Sit¬ups
50 Squats
(5 rounds for time)
Made 4 rounds in just over 30 min. Felt good and pushed hard.
Warm Up Run, row or jump rope (RRJ)
10 air squats
RRJ
4 pull-ups
RRJ
5 push-ups & 5 sit-ups
Strength Clean 5-5-5 95#-95#95#
WOD “Barbara”
20 Pull¬ups
30 Push¬ups
40 Sit¬ups
50 Squats
(5 rounds for time)
Made 4 rounds in just over 30 min. Felt good and pushed hard.
3 PM
Run 25:05 [3] 2.75 mi (9:07 / mi)
shoes: Old Asics
Run 4: 2.75 mile easy run, relaxed, practice “good form running”.
Might have been a little less that 2.75....GPS said 2.92, but went through the tunnel one time each way. SDA-B->RS->RS "long loop" behind cafeteria 2x-> back around the long way behind the swimming pool and SDA_SDA-B front door. Slow and easy run....felt good.
Might have been a little less that 2.75....GPS said 2.92, but went through the tunnel one time each way. SDA-B->RS->RS "long loop" behind cafeteria 2x-> back around the long way behind the swimming pool and SDA_SDA-B front door. Slow and easy run....felt good.
Wednesday Feb 10, 2016 #
6 AM
Crossfit 1:00:00 [3]
(sick) shoes: Inov-8 F-lite 195
STRENGTH AND POWER DAY!
Warm Up RRJ
Bergener with PVC pipe (shoulder shrug X10, shoulder shrug + Frankenstein arms X10)
RRJ
15 OHS with PVC or naked bar (don’t wear yourself out for the heavy lift)
RRJ
10 good mornings & 15 thrusters with PVC
Strength OHS 5-5-5 65#-65#-65# (trying to work on form....I feel like this weight is very lights, but when I add more, form goes to shit)
WOD “Gonzo” WOD
3 Rounds:
5x reps – Barbell Complex 95/65 with a burpee finisher per round.
1 Power Clean
2 Front Squat
3 Thruster
& then 15 Burpees
Finished all 3 rounds with 95#. Pushed really hard and felt really good....not sure about my time. I am a "good sore" this afternoon.
Warm Up RRJ
Bergener with PVC pipe (shoulder shrug X10, shoulder shrug + Frankenstein arms X10)
RRJ
15 OHS with PVC or naked bar (don’t wear yourself out for the heavy lift)
RRJ
10 good mornings & 15 thrusters with PVC
Strength OHS 5-5-5 65#-65#-65# (trying to work on form....I feel like this weight is very lights, but when I add more, form goes to shit)
WOD “Gonzo” WOD
3 Rounds:
5x reps – Barbell Complex 95/65 with a burpee finisher per round.
1 Power Clean
2 Front Squat
3 Thruster
& then 15 Burpees
Finished all 3 rounds with 95#. Pushed really hard and felt really good....not sure about my time. I am a "good sore" this afternoon.
6 PM
Yoga 1:15:00 [3]
shoes: Barefoot
Intermediate Yoga night with Melinda
Tuesday Feb 9, 2016 #
6 AM
Run intervals 51:00 [3] 4.85 mi (10:31 / mi)
shoes: Old Asics
Run 2: Run for 1:00:00 at easy pace, but mix in 6 x 1:00 surges at about 6:30 pace. Try to then quickly go right back to the easy pace after each surge. Then wait at least until you feel your breathing and HR have returned to normal easy pace level before doing the next surge.
Pretty close to RX.....did the 6 sprints....but just shy of the hour mark....got noticeably slower as they went by, but felt like I got a really excellent workout......would have been tough to do alone, but this worked out really well.....by the time I got done with the 6th, I was DONE, but now, later in the day, I feel really good.
Pretty close to RX.....did the 6 sprints....but just shy of the hour mark....got noticeably slower as they went by, but felt like I got a really excellent workout......would have been tough to do alone, but this worked out really well.....by the time I got done with the 6th, I was DONE, but now, later in the day, I feel really good.
Sunday Feb 7, 2016 #
6 AM
Crossfit 1:00:00 [3]
(sick) shoes: Inov-8 F-lite 195
RECOVERY/MOBILITY DAY
Warm Up
RRJ
8 air squats
RRJ
12 push press with PVC (good form – push head through)
RRJ
15 shoulder pass-thrus
Lift
Shoulder to Overhead (5-5-5) 95#-115#-145# (last set was 4 reps)
Strength
EMOM 12
Even = 10 Hollow Rocks
Odd = 10 Supermans
WOD – Not for time, this is a recovery workout
3 Rounds
10 OH Squat (75#)
10 Push Press (75#)
5 Push ups
I felt like this was too much weight for the OH and not enough for the Push Press. Felt good in all, not feeling so sick anymore. Glad I took a rest day yesterday.
Warm Up
RRJ
8 air squats
RRJ
12 push press with PVC (good form – push head through)
RRJ
15 shoulder pass-thrus
Lift
Shoulder to Overhead (5-5-5) 95#-115#-145# (last set was 4 reps)
Strength
EMOM 12
Even = 10 Hollow Rocks
Odd = 10 Supermans
WOD – Not for time, this is a recovery workout
3 Rounds
10 OH Squat (75#)
10 Push Press (75#)
5 Push ups
I felt like this was too much weight for the OH and not enough for the Push Press. Felt good in all, not feeling so sick anymore. Glad I took a rest day yesterday.
3 PM
Run hills 45:00 [4] 3.0 mi (15:00 / mi)
(sick) shoes: Old Asics
Run 2: 15 min super easy warm up running. Then three (3) easy strides (start slow then speed up). THEN 10 hill sprints on ramp. Use straight part of tunnel and outside as recovery, try for 3 full min of full recovery - fast walk, no stopping. 15 min super easy cool down run. Foam roller for sure today.
Did it all pretty much as RX....was a little impatient with the recovery, probably only walked for about 1.5-2 min between sprints. Also, I did not have a good way to do the timing, so I am not sure about my exact speeds up the ramp, but by the last couple I know I was slowing down a bit. Did all 10....legs and lungs were blasted by the end.....felt like I got an excellent workout. Will DEFINITELY use the foam roller tonight....(btw, mine came in the mail today so I can return yours...thanks!!)
Did it all pretty much as RX....was a little impatient with the recovery, probably only walked for about 1.5-2 min between sprints. Also, I did not have a good way to do the timing, so I am not sure about my exact speeds up the ramp, but by the last couple I know I was slowing down a bit. Did all 10....legs and lungs were blasted by the end.....felt like I got an excellent workout. Will DEFINITELY use the foam roller tonight....(btw, mine came in the mail today so I can return yours...thanks!!)