Training Log Archive: TravIn the 7 days ending Feb 3, 2019:
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Sunday Feb 3, 2019 #
Crossfit 1:00:00 [4]
Ab tabatas (hollow body rockers and supermans, 20 seconds on 10 off). Then lots of work on kip swing technique, which I have largely figured out. Now I just need to get more core strength so that I can get out far enough to do a proper toe to bar. The WoD was 10 front squats @ 95 pounds (for me--half of Rx) plus 15 kip swings (RX was true toe to bar). First class with Balogna! Fun to see the method she brings to this.
Gym 20:00 [3]
Rollup from the week
7 AM
run 51:38 4.32 mi (11:57 / mi) +198m 10:28 / mi
ahr:113 max:134
Saturday Feb 2, 2019 #
8 AM
run 1:35:02 10.59 km (8:58 / km) +269m 7:58 / km
ahr:116 max:140
Oh my dog that was hard. It took me an hour to run the braids. That's normally 35 minutes. And I was not taking it easy. This is the toughest snow to run on.
Friday Feb 1, 2019 #
Crossfit 1:00:00 [4]
Loooong ones. first 10 minutes of alternating push up planks and heavy carries with a partner, then a 16 minute WoD of four rounds of EMoMs. Carrying a 15 pound plate:
-floor to overhead
-flutterkicks
-squats
-russian twists
The twists are the killers.
-floor to overhead
-flutterkicks
-squats
-russian twists
The twists are the killers.
5 PM
run 51:13 8.18 km (6:16 / km) +174m 5:40 / km
ahr:165 max:187
make up run now that it's a balmy -13 out. The mission was to run two 15 minute intensity sets. Did it. The trails are icing sugar which throws me all over the place. Hard to get a rhythm, so I went to plan B and got to Lions Club, which was nicely plowed. Good steady tempo from then on. Left hammy still modestly tight.
Thursday Jan 31, 2019 #
Erg Rowing 22:00 [4]
Just plain didn't feel like going out for a run, so did two tabata sets on the rower.
Wednesday Jan 30, 2019 #
Crossfit 1:00:00 [3]
Strength day. Snatches and front squats. Still too tight in my shoulders to qualify for overhead squats, so got scaled to front squats. 135 pound max
Tuesday Jan 29, 2019 #
6 AM
run 1:09:14 8.5 km (8:09 / km) +270m 7:02 / km
ahr:133 max:163
Snowtervals. 5x 4 minutes plus 2K2s Super tough, especially up k2. Found myself a bit far from home and so threw in an extra 4 minuter to get back faster.
Monday Jan 28, 2019 #
Crossfit 1:00:00 [4]
Pullup day. 5x5 strict pullups. Then pullups and 100 meter row AMRAPs with a partner for 10 minutes, followed by 10 wallballs and 100 meter rows for 10 more.
I did 2x5, then 2x4, then 2x3 on the strength part. Broder had me working on my kip swing for the AMRAP. I like me them kip swings. Hands are toughening up so that at least shards of skin aren't tearing off by the end of the set.
I did 2x5, then 2x4, then 2x3 on the strength part. Broder had me working on my kip swing for the AMRAP. I like me them kip swings. Hands are toughening up so that at least shards of skin aren't tearing off by the end of the set.