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Training Log Archive: Ida

In the 31 days ending Dec 31, 2008:

activity # timemileskm+m
  Crossfit WOD17 5:38:36 10.0 16.09
  Running6 2:03:19 11.85(10:24) 19.08(6:28)
  Swimming6 1:16:36 1.88(40:45) 3.03(25:19)
  Bike4 1:14:28 18.15(4:06) 29.21(2:33)
  Other3 1:09:15 7.47 12.02
  Total18 11:22:14 49.35 79.43
averages - sleep:7 rhr:54

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Wednesday Dec 31, 2008 #

Running 20:00 [5] 2.33 mi (8:35 / mi)

20 min. TT

Crossfit WOD 15:00 [3]

Shoulder Press
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)

20 min. bike ride hills

Tuesday Dec 30, 2008 #

Swimming 4 [5] 0.25 km (16 / km)

30:20 x 8

Crossfit WOD 20:00 [5]

ASMAP in 20 min.
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)

90% of best 500m TT

Crossfit WOD 14:06 [5]

"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats

Other 40:00 [3] 3.14 mi (12:44 / mi)

40 min run/walk on treadmill
10 min. walk; 20 min run; 10 min walk

Sunday Dec 28, 2008 #

Crossfit WOD 11:24 [3]
ahr:90 max:128

Squats
1/205# 2/225# 3/235# 4/245# 5/245#

Running 28:05 [5] 2.25 mi (12:29 / mi)
ahr:150 max:194

3x (200m + 400m + 600m) rest the time it takes to run each

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

3 x 5 min. w/ 3 min recovery

Crossfit WOD 41:53 [5] 2.5 mi (16:45 / mi)
ahr:158 max:181

5 Rounds
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

4 x 800 meters

Crossfit WOD 20:00 [5]
ahr:167 max:185

Cindy
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)

10 x 100 m

Other 9:15 [5]

Med Ball 200

Crossfit WOD 21:01 [5]
ahr:143 max:173

50 box jumps, 50 jumping pull ups, 50 kb swings, 50 lunges, 50 knees to elbows, 50 push press (45#), 50 back ext., 50 thrusters (25#), 50 burpees, 50 jumps

Saturday Dec 20, 2008 #

Swimming 4:00 [5] 0.25 km (16:00 / km)

30:20 x 8 Tabata

Crossfit WOD 10:00 [3]

Split Jerk
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

As many rds in 20 min. as possible
400 m run
15 L Pull ups
15 Hip extensions

Running 22:54 [5] 2.76 mi (8:18 / mi)

85% of best 5K time

Thursday Dec 18, 2008 #

Bike 14:30 [5] 3.3 mi (4:24 / mi)
max:127

45 s. on-45 s. off; 1:30 on-1:30 off; 3 min. on-3 min. off; 1:30 on-1:30 off; 45 s on

Crossfit WOD 8:44 [5]
ahr:154 max:174

5 Rounds for Time
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)

Intervals
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

4 miles

Monday Dec 15, 2008 #

Swimming 15:00 [4] 0.55 km (27:16 / km)

15 Min. TT

Crossfit WOD 7:57 [5]

"Nasty Girls"
3 Rounds for Time
50 Squats
7 MU
10 Hang Clean 135#

Sunday Dec 14, 2008 #

Crossfit WOD 20:56 [5]

3 rds for time
24" box jumps x 50
DL 185# x 21
Pull Ups x 30

Running 12:00 [4] 0.52 mi (23:04 / mi)

Intervals-
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]

"Annie"
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

Short ride on stationary bike.

Crossfit WOD 25:00 [2]

Clean and Jerk
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)

3 x 1 kilometer w/ 5 min. recovery

Crossfit WOD 20:00 [5]

As Many Rounds in 20 min.
15 pull ups
15 push ups
15 back ext.
15 GHD sit ups

9 total Rounds

Tuesday Dec 9, 2008 #

Note
(rest day)

Rest Day

Monday Dec 8, 2008 #

Swimming 12:00 [5] 0.5 km (24:00 / km)

10 x 50 start each one on the min.

Crossfit WOD 12:33 [5]

100 Squats, 2 MU, 80 Squats, 4 MU, 60 Squats, 6 MU, 40 Squats, 8 MU, 20 Squats, 10 MU

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