Training Log Archive: W.A.R.

In the 7 days ending Jul 2, 2016:

	activity	#	time	miles		km		+m
	CrossFit	2	1:01:00
	Running	3	3:00	19.5	(9)	31.38	(6)
	Block	1	1:00
	Strength	1	45
	Total	7	1:05:45	19.5		31.38
averages - sleep:8 rhr:36 weight:183lbs

1:00

0:00

CrossFit 1:00:00 [5]

4 RFT
800m Run
10 Deadlift 185#
8 PullUps

Press 3x5 115#

12 PM

Running (Run w/ Strength) 1:00 [5] 5.0 mi (12 / mi)

5 mi run @ 6:15 pace

Thrusters 3x5 @ 135#
PullUps 12,10,6,8,10

9 AM

Running (Trail run) 1:00 [3] 6.5 mi (9 / mi)

6.5 mi trail run @ Rocky Bayou State Park

6 AM

Block (Run/Bike) 1:00 [3]

Ran 5K
Bike 10K
3 Sets to failure PullUps/Dips

6 AM

CrossFit 1:00 [5]

5Rds
10 Over Head Squats - 95#
20 Ab Mat Situps
300m Row (Concept2)

10 Sled Pulls (50yds) 100#

6 AM

Running 1:00 [3] 8.0 mi (7 / mi)
ahr:145 max:157 rhr:36 slept:8.0 weight:183lbs

Long Slow Distance at set pace on Treadmill
8 mph for 1 hour

3 PM

Strength 45 [4]

5x3 Back squat 205#
5x5 Dumbell Bench press 75#
5xfailure PullUps 13,10,8,7,9