Training Log Archive: TrailratIn the 1 days ending Sep 19, 2018:
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Wednesday Sep 19, 2018 #
5 AM
Weights (Crossfit) 1:15:00 [3]
Warmup: Rowing, mobility and drills
3 RFT: 15 mins 58 secs | Not Rx'd
3 rounds of:
25 Dumbbell Push Jerks, 35 lbs
50 Double Unders
25 Dumbbell Box Step-ups, 35 lbs, 24 in
50 Double Unders
----- really hard one, I was worked at the end
3 rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery
4x15 GHD Situps
3x1min planks with 30sec recoveries
3 RFT: 15 mins 58 secs | Not Rx'd
3 rounds of:
25 Dumbbell Push Jerks, 35 lbs
50 Double Unders
25 Dumbbell Box Step-ups, 35 lbs, 24 in
50 Double Unders
----- really hard one, I was worked at the end
3 rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery
4x15 GHD Situps
3x1min planks with 30sec recoveries
9 AM
Running 46:04 6.15 mi (7:29 / mi) +275ft 7:11 / mi
ahr:143 max:179 shoes: N2 V2 Road Orange/Gray
Easy lunch run just cruising along enjoying the day. Feeling ok which surprised me considering how much this morning took out of me.
11 AM
Weights 15:00 [3]
Some very light squats right after running just to work on the movement pattern.
10 at 45lbs
10 at 95lbs
5x10 at 135lbs
10 at 45lbs
10 at 95lbs
5x10 at 135lbs
4 PM
Biking (Mix) 38:58 8.45 mi (13.0 mph) +489ft
ahr:120 max:142
Super mellow spin just to move the legs a little bit more. Bailed earlier than I wanted due to a storm rolling in. Made it home 5 mins before all hell broke loose with the storm, holy cow.