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Training Log Archive: wolchr

In the 7 days ending Feb 4:

activity # timemileskm+ft
  crossfit3 3:00:00
  running3 2:55:00 15.22(11:30) 24.49(7:09)
  Elliptical1 2:30:00
  lifting2 50:00
  hill walkin1 30:00 1.88(15:57) 3.03(9:55)
  Total6 9:45:00 17.1 27.52

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Saturday Feb 3 #

Elliptical 2:30:00 [3]

My Achilles was so sore I did not want to chance running so I went on the elliptical. UGH.

Friday Feb 2 #

running 55:00 [3] 4.0 mi (13:45 / mi)

Was going to do just the recovery run but I must have tweeked my achilis area doing split jerk last night and was really feeling a pinch back there. Just took it easy and walk/run really slow

lifting 30:00 [3]

shoulders and worked on kipping. Trying to build strength and flexibility in the injured shoulder.

stretching and rolling

abs and plank tabata(ugh)

Thursday Feb 1 #

running 1:00:00 [3] 5.45 mi (11:01 / mi)

Run 2 on treadmill. My legs were tired I covered the display but knew I was at a 5.6 & 5.5 once I warmed up I loved this pace.

crossfit 1:00:00 [3]

split jerk lesson today. Only worked with 80lbs to learn the movement.

WOD - 5 rounds
50 meter walking lunge 20lbs
100 meter dash
10 target burpees
10 toes to bar

15:11

Wednesday Jan 31 #

crossfit 1:00:00 [3]

handstand pushups / double unders 1 min/1 min for 6 rounds each

20 AMRAP
5 strict pull ups
10 cal assault bike
15 15lb dumbell bench press
20 situps

I got in 6 rounds

Tuesday Jan 30 #

running 1:00:00 [3] 5.77 mi (10:24 / mi)

chose run 3 - not sure of my paces really so I chose to progress up to 6.6 on the TM and a 6.7 for the surges. I kind of enjoyed this on the TM, it made time go by so fast. It was a bit challenging to force myself to a pace for a bit. Most likely the way my legs felt I would have just maintained a 5.7 for the hour. It is nice to have goals in my weekly run:)

lifting 20:00 [3]

some biceps, rowing 1000 meters in 5:30 my god I was tired. I am not sure that rower is right. stretching and rolling.

Monday Jan 29 #

hill walkin 30:00 [3] 1.88 mi (15:57 / mi)

Loved this one! 8.0 I did at 3.7 and 4.0 for the final 10 minutes.

crossfit 1:00:00 [3]

This was hard for met today because my legs were just fatigued to really perform.
Spent 15 minutes working to 1 rep max 178lbs
Then took 10 percent off and did 1 rep every minute for 6 minutes - more challenging then I thought it was going to be.

WOD
30 sec Ground to overhead (power clean and jerk) 95lb as many reps
30 sec rest
45 sec same lift - 75lbs as many as you can
45 sec rest
1:00 - 55lbs as many as you can
rest 3 minutes repeat - last round was hard. I loved it.

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