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Training Log Archive: nicki

In the 7 days ending Aug 19:

activity # timemileskm+m
  Crossfit/Gym/Weights/Core5 5:00:00 8.08 13.0 150
  Hill training/Scrambling/Hiking1 5:00:00 4.35(1:08:58) 7.0(42:51) 1200
  Swimming3 2:30:00 2.36 3.8
  Running2 2:07:00 9.94 16.0 100
  Miscellaneous1 45:00
  Total7 15:22:00 24.73 39.8 1450

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SuMoTuWeThFrSa

Saturday Aug 19 #

Hill training/Scrambling/Hiking 5:00:00 [3] 7.0 km (42:51 / km) +1200m 23:05 / km

Mt Norquay

Friday Aug 18 #

Crossfit/Gym/Weights/Core 1:00:00 [3]

4000 m row
100 push ups, 30 pull ups, 4 x 60s plank, 20 burpees

Miscellaneous (Axe-throwing) 45:00 [3]

For real!

Thursday Aug 17 #

Swimming 45:00 [3] 1.7 km (26:28 / km)

Running 45:00 [3]

Tire drag 2 mins; sprint 1 min x 10
warm-up, cool down

Crossfit/Gym/Weights/Core 20:00 [3]

100 push ups, 100 tricep dips, 5 x 60s plank

Wednesday Aug 16 #

Crossfit/Gym/Weights/Core 1:45:00 [3] 13.0 km (8:05 / km) +150m 7:38 / km

10min warm up easy.

Complete two rounds total for a distance of roughly ~10km.

The Round:
1000m tire drag.
Run 2km

20 burpees
20 push ups
5 pull ups
**quality// quality// quality**

Run 2km @ 8min/mile pace.

90sec prone plank
90sec wall sit
90sec hip thrust hold

Run 1km.

10 up to 15min rest back at home// hydrate recover etc...

Tuesday Aug 15 #

Swimming 1:00:00 [3] 2.1 km (28:34 / km)

Monday Aug 14 #

Swimming 45:00 [3]

Crossfit/Gym/Weights/Core 45:00 [3]

Sunday Aug 13 #

Running 1:22:00 [3] 16.0 km (5:08 / km) +100m 4:58 / km

Glenmore Res.

Crossfit/Gym/Weights/Core 1:10:00 [3]

Cor.Fit OCR Bootcamp. So. Much. Fun.

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