Training Log Archive: IdaIn the 31 days ending Dec 31, 2008:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||||||
Wednesday Dec 31, 2008 #
Running 20:00 [5] 2.33 mi (8:35 / mi)
Crossfit WOD 15:00 [3]
1/135;1/5135;1/145;1/145;1/55
Push Press
3/155;3/155;3/155;3/165;3/165
Push Jerk
5/165;5/165;5/175;5/175;5/175
Other 20:00 [4] 4.33 mi (4:37 / mi)
Tuesday Dec 30, 2008 #
Swimming 4 [5] 0.25 km (16 / km)
Crossfit WOD 20:00 [5]
Thrusters 95# x 5
Cleans 95# x 7
DLHP 95# x 10
Monday Dec 29, 2008 #
Swimming 10:38 [5] 0.47 km (22:23 / km)
Crossfit WOD 14:06 [5]
100 pull ups
100 push ups
100 sit ups
100 squats
Other 40:00 [3] 3.14 mi (12:44 / mi)
10 min. walk; 20 min run; 10 min walk
Sunday Dec 28, 2008 #
Crossfit WOD 11:24 [3]
ahr:90 max:128
1/205# 2/225# 3/235# 4/245# 5/245#
Running 28:05 [5] 2.25 mi (12:29 / mi)
ahr:150 max:194
Saturday Dec 27, 2008 #
Note
(rest day)
Friday Dec 26, 2008 #
Bike 15:00 [5] 4.35 mi (3:27 / mi)
ahr:127 max:156
Crossfit WOD 41:53 [5] 2.5 mi (16:45 / mi)
ahr:158 max:181
run 800 m
30 kb swings 40 lbs
30 pulls ups
Thursday Dec 25, 2008 #
Note
(rest day)
Wednesday Dec 24, 2008 #
Running 18:20 [5] 2.13 mi (8:36 / mi)
ahr:150 max:181
Tuesday Dec 23, 2008 #
Crossfit WOD 25:13 [4] 2.0 mi (12:36 / mi)
ahr:136 max:181
Crossfit WOD 20:00 [5]
ahr:167 max:185
AMRAP in 20 min.
5 pull ups
10 push ups
15 squats
20 total rounds
Monday Dec 22, 2008 #
Swimming 34:54 [4] 1.0 km (34:54 / km)
Other 9:15 [5]
Crossfit WOD 21:01 [5]
ahr:143 max:173
Saturday Dec 20, 2008 #
Swimming 4:00 [5] 0.25 km (16:00 / km)
Crossfit WOD 10:00 [3]
1/135# ; 2/145# ; 3/155# ; 4/ 155# ; 5/165# ; 6/165# ; 7/165/#
Friday Dec 19, 2008 #
Crossfit WOD 20:00 [5] 1.5 mi (13:20 / mi)
ahr:159 max:188
400 m run
15 L Pull ups
15 Hip extensions
Running 22:54 [5] 2.76 mi (8:18 / mi)
Thursday Dec 18, 2008 #
Bike 14:30 [5] 3.3 mi (4:24 / mi)
max:127
Crossfit WOD 8:44 [5]
ahr:154 max:174
Deadlift 275# x 5
Burpees x 10
Wednesday Dec 17, 2008 #
Note
(rest day)
Tuesday Dec 16, 2008 #
Bike 16:00 [5] 3.5 mi (4:34 / mi)
2 Rounds
1 min. on-2 min. off; 1 min. on-2 min. off, 1 min. on-2 min. off
Crossfit WOD 37:38 [5] 4.0 mi (9:25 / mi)
max:176 rhr:54
Monday Dec 15, 2008 #
Swimming 15:00 [4] 0.55 km (27:16 / km)
Crossfit WOD 7:57 [5]
3 Rounds for Time
50 Squats
7 MU
10 Hang Clean 135#
Sunday Dec 14, 2008 #
Crossfit WOD 20:56 [5]
24" box jumps x 50
DL 185# x 21
Pull Ups x 30
Running 12:00 [4] 0.52 mi (23:04 / mi)
2 Rounds of:
1 min on-1 min. off; 1 min. on-1 min. off; 1 min. on-1 min. off
Saturday Dec 13, 2008 #
Note
(rest day)
Friday Dec 12, 2008 #
Crossfit WOD (Annie) 7:11 [5]
50-40-30-20-10
Double Unders
Sit ups
Thursday Dec 11, 2008 #
Bike long 28:58 [4] 7.0 mi (4:08 / mi)
slept:7.0
Crossfit WOD 25:00 [2]
1-1-1-1-1-1-1
185-205-215-225-235-245-235
Wednesday Dec 10, 2008 #
Running intervals 22:00 [5] 3.0 km (7:20 / km)
Crossfit WOD 20:00 [5]
15 pull ups
15 push ups
15 back ext.
15 GHD sit ups
9 total Rounds
Tuesday Dec 9, 2008 #
Note
(rest day)
Monday Dec 8, 2008 #
Swimming 12:00 [5] 0.5 km (24:00 / km)
Crossfit WOD 12:33 [5]