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Training Log Archive: wolchr

In the 7 days ending Jan 28:

activity # timemileskm+ft
  running4 4:52:00 26.65(10:57) 42.89(6:48)
  crossfit3 3:00:00
  skills1 25:00
  Total6 8:17:00 26.65 42.89

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MoTuWeThFrSaSu

Saturday Jan 27 #

running 2:53:00 [3] 15.0 mi (11:32 / mi)

Run on the pavement ugh. I have to get back into this groove. It was mentally hard and my legs and core were fatigued. I got a late start so I did it have as much time as I needed to run

Friday Jan 26 #

running 35:00 [3] 3.5 mi (10:00 / mi)

WARM UP 5 MINUTES AND 6.4 FOR 2 MILES THEN RAN 5.7 FOR THE REMAINDER

skills 25:00 [3]

STRETCHING/BAR HANGS AND HOLDING CHIN ABOVE BAR/DOUBLE UNDERS - GETTING THERE WAS ABLE TO DO 5 IN A ROW. CANT SEEM TO KEEP MYSELF UNDER CONTROL

Thursday Jan 25 #

crossfit 1:00:00 [3]

shoulder press with 75% of max and working downward maxing out. Fun and tiring

WOD
Working on form not for time 4 rounds
20 20lb dumbell shoulder press
15 - push ups
20 sec - hollow hold
20 sec - plank hold
10 toes to bar
enjoyed this workout - making sure form is correct

Wednesday Jan 24 #

running 29:00 [3] 3.0 mi (9:40 / mi)

crossfit 1:00:00 [3]

power clean and 2 front squats every 2 min for 14 - 8 sets 100lbs

WOD 14 AMRAP
30 DU
30 dumbell snatch 25lbs
5 kipping pull ups with band (cant execute my kip yet)

Tuesday Jan 23 #

crossfit 1:00:00 [3]

pull ups - sit ups - hand release push ups

WOD 3 rounds
30 cal row
30 kbs - 35lbs
9:58

Monday Jan 22 #

running 55:00 [3] 5.15 mi (10:41 / mi)

Just a great pace for a recover run. Hip flexer was sore so I rolled and stretch a lot afterwards.

Going to try to get 20 pavement miles in this Saturday.

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