Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lcut

In the 30 days ending Apr 30, 2014:

	activity	#	time	miles		km		+ft
	Walkies!	35	27:41:26	24.23		39.0
	Gym/weights	22	23:40:00
	Running	6	3:28:52	11.28		18.15
	Other	1	2:00:00
	Cycling	5	1:40:00	21.13	(4:44)	34.0	(2:56)
	Total	64	58:30:18	56.64		91.15
averages - sleep:5

3:15

0:00

» now

Wednesday Apr 30, 2014 #

7 AM

Walkies! 45:00 [1]
shoes: Saucony Hurricanes

9 AM

Gym/weights (CrossFit) 1:00:00 [3]

Tuesday Apr 29, 2014 #

7 AM

Walkies! 1:20:00 [3]
shoes: Purple Saucony Mirage 3s (2)

lost track of time playing fetch...

9 AM

Gym/weights 1:00:00 [3]

mobilisation,

Wod: With a running clock the whole time…

At 0:00 min…

2 Rounds for Time
30 Push press 25kg
20 box jumps 20"
20 pull ups
20 HRPUs

at 18 min…

3 Rounds for Time
400m Run
30 double unders
20 Kb swings 20kg

at 36 min….
Every min on the min for 8 mins
15 deadlifts 25kg
5 bar over burpees
On the last min sprint 200m

Three times scored

4 PM

Walkies! 30:00 [1]

Monday Apr 28, 2014 #

7 AM

Walkies! 1:00:00 [1]

joined with some local dog walkers for an hour of running around in circles

9 AM

Cycling 20:00 [2] 7.0 km (2:51 / km)
shoes: Mango Roadie

to/from box

Gym/weights 1:00:00 [3]

Mobilise

EMOM 10mins
1 Rope Climb
1 10 Wall Balls

Back Squat
3-3-3-3-3-3-3 (60kg)

5 rounds
3 Power Cleans (45kg)
15 Toes to Bar

Some PBs today, so dead chuffed :)

3 PM

Walkies! 30:00 [1]

Sunday Apr 27, 2014 #

9 AM

Running 52:00 [3]
shoes: Purple Saucony Mirage 3s (2)

Sunday morning tootle pre-breakfast with Dad and Dog.

Saturday Apr 26, 2014 #

7 AM

Running 21:52 [3] 3.2 mi (6:50 / mi)
slept:5.0 shoes: Purple Saucony Mirage 3s (2)

legs tired but a definite PB for this route!! :D

8 AM

Gym/weights 10:00 [3]
shoes: Purple Saucony Mirage 3s (2)

practicing my DUs - did 100 in 2mins 35s. Another PB! :D

Friday Apr 25, 2014 #

7 AM

Walkies! 45:00 [1]

9 AM

Gym/weights (CrossFit) 1:00:00 [3]
shoes: Inov-8 Bare-XF 210

Mobilise

6x Split jerk triples superset with
Any L hold x3

WOD 8 min amrap:
8 x kb swings
12 x push ups

1 min rest

6 min amrap
8 x Kb sdhp
12 x ab mat sits

1 min rest
4 min amrap kb snatches

5 PM

Running 30:00 [2]
shoes: Purple Saucony Mirage 3s (2)

with dad and hound in pouring rain, gentle EoW shake out round GC

Thursday Apr 24, 2014 #

7 AM

Walkies! 1:00:00 [1]

I love well behaved hound

9 AM

Gym/weights 1:00:00 [3]
shoes: Inov-8 Bare-XF 210

Warm & mobilise

30 mins snatch drills

WOD:
11 min amrap
2 x T2B
2 x power snatch
2 x box jump (24")

2, 4, 6, 8, 10, 12.....etc

Score, 2 T2B into round 14. 27.5kg snatch

4 PM

Walkies! 30:00 [1]

Wednesday Apr 23, 2014 #

Note

Been one week since I winded myself on the bar. Still painful to lie/put pressure on my sternum. Had it checked out this morning, verdict = bruising definitely not broken/fractured so just ALL THE DRUGS necessary.

7 AM

Walkies! 1:00:00 [1]

Well behaved dog is back after his three day rein of terror
*hallelujah chorus*

3 PM

Walkies! 30:00 [1]
shoes: Inov-8 Bare-XF 210

walk/running after kids with dog and kids from next door to give their mum half an hour peace and quiet.
Reason #5764 why I'm not having children.

5 PM

Gym/weights (CrossFit) 1:00:00 [3]
shoes: Inov-8 Bare-XF 210

Mobilise

Wod 1:
10-5-3, 8-4-2, 6-3-1 of
wall balls
ghds
lengths bear crawl

Skill stations:
Forward roll - check
Backward roll - check
Cartwheel - check
Front somersault - CHECK!!!

Wod: In 3's - 15 min amrap
One person rows/ski 200m
One person burpees
One person rests

Tuesday Apr 22, 2014 #

Note

Six Weeks of non-processed food and crossfit. http://instagram.com/p/nFKhmIC2XQ/

9 AM

Gym/weights (CrossFit) 1:00:00 [3]
shoes: Purple Saucony Mirage 3s (2)

Deviant warm up into: strength work.

Pull up Tekkers (10 x 3 unassisted)

WOD - In 2 mins complete:

200m run
Max effort front squats @50/35kg
Rest 30secs

Workout stops when you hit 100 front squats

(time cap of 20 mins - for every squat not completed at 20min equals 1 burpee)

SCORE = 11min41s

Monday Apr 21, 2014 #

9 AM

Gym/weights 1:00:00 [4]
shoes: Purple Saucony Mirage 3s (2)

Invented my own WOD so I didn't have to face the unkind coach covering the BH at the box.:

WU

For Time:
5.5km run
10 burpees
20 press ups
30 sit ups
40 air squats
50 double unders
40 air squats
30 sit ups
20 press ups
10 burpees

I'll let them call this 'Laura'

Score = 36.02

Massive cool down/stretch. Not gonna lie - it's a bit evil and vomit inducing.

Sunday Apr 20, 2014 #

3 PM

Running 45:00 [3]
shoes: Purple Saucony Mirage 3s (2)

usual 8km loop then 100 DUs

Saturday Apr 19, 2014 #

9 AM

Cycling 20:00 [3] 7.0 km (2:51 / km)
shoes: Mango Roadie

to-from box

Gym/weights (CrossFit) 1:00:00 [3]
shoes: Inov-8 Bare-XF 210

Shoulder MOB

Snatch lab. Feeling excellent, learnt so much in 30 mins. Throwing 30kg no probs.

WOD 'angie' in pairs

100 pull ups
100 pushups
100 sit ups
100 air squats

3 PM

Walkies! 26:30 [3] 5.5 km (4:49 / km)
shoes: Saucony Hurricanes

dog run pre-Captain America trip

Friday Apr 18, 2014 #

Other 2:00:00 [1]

Dog walking , decking/garden building, painting and planting. Knackered!

Thursday Apr 17, 2014 #

7 AM

Walkies! 1:00:00 [1]
shoes: Saucony Hurricanes

I think the naughty puppy has been possessed with well behaved dog this week. Not complaining.

9 AM

Gym/weights 1:30:00 [3]

Skill of the week - Air squats

Strength - 4 sets of Heavy DT
6 x deadlifts
4 x hang power cleans
2 STOH
(40kg)

WOD : 'Jackie'

1000m row
50 x thrusters @20kg
30 pull ups
Score = 10mins 33s.

Stayed around after to do some rowing coaching

3 PM

Walkies! 30:00 [1]

Wednesday Apr 16, 2014 #

7 AM

Walkies! 45:00 [1]
shoes: Saucony Hurricanes

HA. well behaved pooch decided to tear around in circles for at least ten minutes of this and then pass out face down as soon as we got home.

9 AM

Gym/weights 1:30:00 [3]
shoes: Purple Saucony Mirage 3s (2)

Skill = squat lab

Strength = bar complex. Managed to wind myself and bruise my sternum doing a bar muscle up which still feels a bit funny :(

WOD, 2 rounds for time:

400m run
20 power snatch (25kg)
200m run
10 sprawler

Score: 10mins01s

Stayed after to practice toes to bar. Today is not the day

3 PM

Walkies! 30:00 [1]

Tuesday Apr 15, 2014 #

7 AM

Walkies! 45:00 [1]

excellently behaved off lead fields

9 AM

Gym/weights (CrossFit) 1:00:00 [3]

S.O.W = Air squats/squat therapy

Strength = 7x3 Front squat pausing at the pocket (45kg)

WOD 24minute EMOM:
6 down and ups
45s row
5 power cleans (35kg)

Finished with practising my T2B. Getting better!

Monday Apr 14, 2014 #

Note

Super excited and grateful to have been picked to represent crossfit deviant at the Battle for the Midlands in August. Training starts now.

9 AM

Walkies! 30:00 [1]

before another 3 hours in the car

3 PM

Gym/weights (CrossFit) 1:00:00 [2]
shoes: Inov-8 Bare-XF 210

Open Gym -

Working on some skills and lift techniques. Was feeling a little grumpy and useless but threw 20kg kettlebells and did 4x12 walking front rack lunges at 30kg to get some blood going after sitting in the car all morning.

Gym/weights (CrossFit) 1:00:00 [3]
shoes: Inov-8 Bare-XF 210

stayed for the 5pm WOD.

Skill - Squat lab

Strength - 5x5 Heavy KB swings (24kg)

WOD 4 rounds for time:

6 T2B
12 Front rack lunge (25kg)
18 Burpees
24 Double Unders.

Time: 12m12s. Was grimacing the entirety of the last 5 minutes!

Cycling 20:00 [2] 7.0 km (2:51 / km)
shoes: Mango Roadie

to/from box

Sunday Apr 13, 2014 #

10 AM

Walkies! 2:30:00 [1]
shoes: Saucony Hurricanes

wandering in wiltshire

Saturday Apr 12, 2014 #

Note

Picked to represent my Crossfit Box at Battle for the Midlands in August. YES!

C • What is this? 2

8 AM

Walkies! 34:00 [3] 6.0 km (5:40 / km)
shoes: Saucony Hurricanes

muddy slippy run around and about the hotel. legs shattered

10 AM

Walkies! 2:30:00 [1]
shoes: Saucony Hurricanes

Long exploring walk

Friday Apr 11, 2014 #

8 AM

Walkies! 26:30 [3] 5.5 km (4:49 / km)
shoes: Purple Saucony Mirage 3s (2)

after stuffing my face full of eggs and sweet potato yesterday feeling much better.

WARM. Blegh

4 PM

Walkies! 1:00:00 [1]
shoes: Saucony Hurricanes

After driving for four hours, a good walk with the dog

Thursday Apr 10, 2014 #

Note

Think I've over-trained. :( Feel sick, can't walk, can't sleep... Ooopsies. Good job I have a 4 day weekend being pampered :P

7 AM

Walkies! 30:00 [1]

nutter hound

9 AM

Gym/weights (CrossFit) 1:00:00 [3]
shoes: Purple Saucony Mirage 3s (2)

Warm & mobilise. Lots of foam roller

Skill = double unders

WOD 1 'that's my wall ball' (aka take wall ball with your everywhere) 14mins
2 bear crawl
12 step ups
200m run
12 wall balls

WOD 2 for time 'mini tri'
500m ski
750m row
1000m run
Time = 9m 23 s

4 PM

Walkies! 40:00 [1]

decided dog has bipolar. so well behaved

Wednesday Apr 9, 2014 #

7 AM

Walkies! 45:00 [1]
(sick) shoes: Saucony Hurricanes

keep waking up with blocked sinuses and sore throat and headache, but walking the dog seems to clear me out. Avoiding the 7am running in case my body needs easier mornings to attack whatever is ailing me.

9 AM

Gym/weights 1:00:00 [3]
shoes: Inov-8 Bare-XF 210

after downing a TONNE of water and two paracetamol my headache etc cleared (dehydrated?) and I felt loads better so toddled off to the box.

Warm & MOB

Skill = double unders (calfs are broken!)

Strength = 4 x 8 overhead squat (1 round warmup @ 15kg, then 4 @ 25kg)

WOD for time =
3 rounds
5 OHS @25kg
10 bar over burpees
15 deadlifts
20 bar jumps
Score = 5m24s

3 PM

Walkies! 24:56 [3] 5.5 km (4:32 / km)
shoes: Purple Saucony Mirage 3s (2)

Bored of editing so headed out in the sun to a) test new shorts and b) loosen calfs.
Verdict = shorts short, calfs tight.

Tuesday Apr 8, 2014 #

Note

4 weeks of crossfit/paleo combo. OOOOSH. :D

http://instagram.com/p/mhFxGCC2XC/

7 AM

Walkies! 45:00 [1]
shoes: Saucony Hurricanes

Braved it and let him off the lead. He shot off for about 20m and then looped back. And repeated for the entire time. Novel. Good dog.

Cycling 20:00 [3] 7.0 km (2:51 / km)
shoes: Mango Roadie

to/from box

9 AM

Gym/weights (CrossFit) 1:00:00 [3]
shoes: Purple Saucony Mirage 3s (2)

Warm up

Skill = Double Unders. Less whipping today.

3 rounds:
5 HSPUs
7 Ring Dips
9 Push Ups

WOD = 10min AMRAP
200m run
4 burpees
6 toes to abr
8 box jumps (24")
Score = 3 rounds and 1 box jump

3 PM

Walkies! 30:00 [1]

field training. Ridiculously well behaved. I think he's ill.

Monday Apr 7, 2014 #

9 AM

Gym/weights 1:00:00 [3]
shoes: Inov-8 Bare-XF 210

Warm up

Skill = double unders. Really must start counting

Strength = 12x2 heavy squat clean & jerk.

WOD = FRAN
21-15-9
Thrusters (25kg)
Pull Ups (blue)
6m23s

Added 10kg and shaved 2 mins off my time. Next time, RxD?

5 PM

Running 25:00 [3] 5.5 km (4:33 / km)
shoes: Purple Saucony Mirage 3s (2)

evening run before tea with Miss Hunt and pooch. Muggy.

Sunday Apr 6, 2014 #

9 AM

Running 35:00 [3] 7.5 km (4:40 / km)
shoes: Purple Saucony Mirage 3s (2)

lovely warm run (should have worn shorts) to the derby 10km finish and back. Plenty of water here *hint Sheffield Half!*

Saturday Apr 5, 2014 #

9 AM

Gym/weights (CrossFit) 1:30:00 [3]
shoes: Inov-8 Bare-XF 210

Birthday WOD!

Warm
Roxanne warm up
Musical Wallballs

WOD: x3

1min each:
Burpees
Box Jumps
Thrusters
Chest to Bar
Power Snatch
1min rest

10 sets of 10 GHDs

Cycling 20:00 [3] 6.0 km (3:20 / km)
shoes: Mango Roadie

to/from box

Friday Apr 4, 2014 #

7 AM

Walkies! 26:30 [3] 5.5 km (4:49 / km)
shoes: Purple Saucony Mirage 3s (2)

3 PM

Walkies! 30:00 [1]

Thursday Apr 3, 2014 #

7 AM

Walkies! 26:30 [3] 5.5 km (4:49 / km)
shoes: Purple Saucony Mirage 3s (2)

9 AM

Gym/weights 1:00:00 [3]
shoes: Inov-8 Bare-XF 210

W/U

Snatch balance drill

5x5 deadlifts @ 50kg

WOD =
2 rounds of in 3 minutes.
10 pullups
10 burpees
-----
12 pullups
12 burpees
---
14 pullups
14 burpees.... etc ect

My score = 125

Didnt eat enough yesterday - felt like poop

Wednesday Apr 2, 2014 #

7 AM

Walkies! 45:00 [1]
shoes: Saucony Hurricanes

stupid costa latte messed my stomach up yesterday afternoon and evening so spent most of last night feeling sick. Thought I'd skip running this morning for power walk just to make sure it's settled

9 AM

Gym/weights (CrossFit) 1:00:00 [3]
shoes: Purple Saucony Mirage 3s

W/U

snatch drill

Rope climb tekkers

WOD:
35 back squats
30 push jerk
25 front squats
20 push press
15 overhead squats
10 strict press

@22.5kg
Score = 10m13s

5 PM

Walkies! 1:30:00 [1]

Ckp running a work xc so went to spectate/cheer

Tuesday Apr 1, 2014 #

Note

for those who scoff at my crossfit/paleo witterings - this is what happens when you train hard and stay off sugar for three weeks. Just Sayin.

http://instagram.com/p/mPDp80i2YU/

7 AM

Walkies! 26:30 [3] 5.5 km (4:49 / km)
shoes: Purple Saucony Mirage 3s (2)

Steady plod - so humid!! Blegh.

9 AM

Gym/weights (CrossFit) 1:00:00 [3]
shoes: Purple Saucony Mirage 3s

w-u
Snatch Balance Drill

5x5 strict press @ 25kg

WOD 10 mins

3x:
15 KB swings (16kg)
25 jump lunges
35 double unders
Muscle Ups to score

My score = 12 chin ups = 3

Nailed a HSPU to finish :)

3 PM

Walkies! 45:00 [1]

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