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Training Log Archive: mariaamaya

In the 30 days ending Apr 30, 2011:

activity	#	time	miles		km		+m
Walk	8	11:37:24	34.99	(19:56)	56.31	(12:23)
Run	13	8:31:05	54.18	(9:26)	87.19	(5:52)
Cross-fit	16	4:22:50	4.98		8.02
Total	34	24:31:19	94.15		151.52

4:56

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Monday Apr 25, 2011 #

5 AM

Run (Treadmill) 45:00 [3] 4.65 mi (9:41 / mi)
shoes: Asics 2160

Relaxing run. 1% incline only. Knee very sore - too much walking in NYC this weekend.

Sunday Apr 24, 2011 #

8 AM

Run (Treadmill) 1:00:00 [3] 6.29 mi (9:32 / mi)
shoes: Asics 2160

No pain at all. 1% incline only. Very nice run.

Saturday Apr 23, 2011 #

8 AM

Run (Treadmill) 30:00 [3] 3.14 mi (9:33 / mi)
shoes: Asics 2160

A little tender here and there, but no actual pain. It hurts everywhere else but where the problem is... phantom pain...?

9 AM

Cross-fit 10:00 [3]

20 pushups
20 air squats
20 bench press (20 lb DB)
20 crunches

X2

Thursday Apr 21, 2011 #

5 AM

Run (Treadmill) 58:00 [3] 6.0 mi (9:40 / mi)
shoes: Asics 2160

Great run!

Wednesday Apr 20, 2011 #

9 AM

Cross-fit 15:00 [3]

Free 100 yd sprint
55 lb weight sprint
25 lb MB sprint
35 lb KB sprint
12Kg KB sprint
45 lb weight sprint
18 lb large MB sprint

X3

Tuesday Apr 19, 2011 #

Cross-fit 10:00 [3]

27 flights of bounding up the stairs in 8:45!!!! SUPER tough! No knee problems.

5 AM

Run (Treadmill) 48:00 [3] 5.02 mi (9:34 / mi)
shoes: Asics 2160

Comfortable run!

Monday Apr 18, 2011 #

5 AM

Run (Treadmill) 43:00 [3] 4.5 mi (9:33 / mi)
shoes: Asics 2160

Good run, a little tender.

7 PM

Cross-fit 15:00 [3]

20 pull-ups
20 thrusters (65 lbs)
20 burpees

X 2

Saturday Apr 16, 2011 #

10 AM

Cross-fit 20:00 [3]

Warm Up:

20 jumping jacks
15 shoulder rotations
15 4-step squats
10 push-ups

Workout:

5 pull-ups (no band! Yay!!!)
10 push-ups
15 front squats (PVC pipe) = 14 rounds total

12 PM

Run (Treadmill) 41:36 [3] 4.15 mi (10:01 / mi)
shoes: Asics 2160

Walk / Run Combination at between 3.0% - 7.0% incline - crazy!\

Walk = 0 - .52m (10 min) [.52 miles]
Run = .52 - 2.62m (21 min) [2.10 miles] - 31 min total
Walk = 2.62 - 2.88m (3:24 min) [.26 miles] - 34:24 min total
Run = 2.88 - 3.47m (6:36 min) [.58 miles] - 41 min total
Walk = 3.47 - 3.87m (5 min) [.40 miles] - 46 min total
Run = 3.87 - 5.34m (14 min) [1.47 miles] - 60 min total

Walk (Treadmill) 18:24 [3] 1.18 mi (15:36 / mi)
shoes: Asics 2160

Walk / Run Combination

Walk = 0 - .52m (10 min) [.52 miles]
Run = .52 - 2.62m (21 min) [2.10 miles] - 31 min total
Walk = 2.62 - 2.88m (3:24 min) [.26 miles] - 34:24 min total
Run = 2.88 - 3.47m (6:36 min) [.58 miles] - 41 min total
Walk = 3.47 - 3.87m (5 min) [.40 miles] - 46 min total
Run = 3.87 - 5.34m (14 min) [1.47 miles] - 60 min total

Friday Apr 15, 2011 #

5 AM

Run (Treadmill) 30:00 [3] 3.2 mi (9:22 / mi)
shoes: Asics 2160

Good run with a good incline, getting higher as it stops the knee from getting tender. Up to 4% incline.

7 PM

Cross-fit 10:00 [3]
shoes: Asics 2160

Workout:

4 min of Rope Climb (5 reps)
3 min of Burpees
2 min of KB Swings (35 lbs)
1 min of jump rope

Thursday Apr 14, 2011 #

Cross-fit 16:27 [3] 1.73 mi (9:31 / mi)
shoes: Asics 2160

Nice and easy Tempo Run.

Warm Up:
2 rounds of -

10 push-ups
10 air squats
10 walking lunges

5 AM

Run (Treadmill) 45:00 [3] 4.65 mi (9:41 / mi)
shoes: Asics 2160

Nice, relaxing run. Knee getting a little sore.

Wednesday Apr 13, 2011 #

4 PM

Cross-fit 15:00 [3]

Workout:

1 min KB swings (35 lbs)
1 min Ring Rows
1 min rest

= 5 rounds (269 reps total)

Tuesday Apr 12, 2011 #

Walk (Treadmill) 30:00 [3] 1.98 mi (15:09 / mi)
shoes: Asics 2160

Nice and easy walk, slow uphill incline raise, got up to 4.2 mph at 8% incline.

Cross-fit 20:00 [3] 0.25 mi (1:20:04 / mi)

As many rounds as possible:

20 push-ups
20 air squats
50 yrd run

= 9 rounds (maybe... lost count)

- tough workout!

Monday Apr 11, 2011 #

4 PM

Run (Outside) 45:00 [3] 5.1 mi (8:49 / mi)
shoes: Asics 2160

Nice easy run. Don't know if it was the heat and humidity that got to me, or just a long day at work. I'm not used to running in the afternoon, maybe that's it. Feeling sluggish. Well, at least I can run! Yay!

7 PM

Cross-fit 20:00 [3] 0.5 mi (39:59 / mi)
shoes: Asics 2160

Warm Up:

2 rounds:
400 m run
15 4 step squats
15 shoulder rotations
15 should stretches
15 jumping jacks
400 m run

Workout:

(As many rounds as possible)
3 min work / 1 min rest
5 rounds

3 cleans
6 push-ups
9 air squats

= 21 total rounds

Sunday Apr 10, 2011 #

5 PM

Run (Outside) 38:53 [3] 4.36 mi (8:55 / mi)
shoes: Asics 2160

Nice easy relaxing run. At about 16 or 17 min, knee started hurting, I decided to turn around. I stopped, walked about 100 feet, then headed back. Knee didn't hurt on the outside, started hurting on the inside - very weird!

That's okay, I'm just glad I ran as far as I did and that the pain went away!

Saturday Apr 9, 2011 #

1 PM

Walk (Outside) 3:20:00 [3] 10.19 mi (19:38 / mi)
shoes: Asics 2160

Nice, brisk walk throughout DC. Knee started hurting but not as much as the last time I did the DC walk.

Friday Apr 8, 2011 #

Run (Outside) 9:36 [3] 1.5 mi (6:24 / mi)
shoes: Asics 2160

PT Test

68 push-ups in 2 min
89 sit-ups in 2 min
9:36 min for 1.5 miles! WOW!! PR for a 1.5 mile run!

7 PM

Cross-fit 11:00 [3]
shoes: Asics 2160

Cleans: 2 reps X 7 (65, 65, 65, 75, 75, 75)

Workout:

5 Rounds

10 ring rows
10 push press (45#s - too easy)
10 KB swings (35#s)

Thursday Apr 7, 2011 #

5 AM

Walk (Treadmill) 30:00 [3] 1.92 mi (15:37 / mi)
shoes: Asics 2160

Uphill on treadmill. Up to 10% incline and 4.1 mph.

Wednesday Apr 6, 2011 #

4 PM

Cross-fit 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Asics 2160

Easy run .80 miles / 7 min

.30 mile sprint / 1:43 min
.30 mile sprint (5 push-ups in between) = total 25
.30 mile sprint (5 air squats in between) = total 25
.30 mile sprint / 1:52 min

Tuesday Apr 5, 2011 #

5 AM

Walk (Treadmill) 45:00 [3] 4.01 mi (11:13 / mi)
shoes: Asics 2160

Up to 10% incline Walk = 2 min / .10 miles
1% incline Run = 17 min / 2.03 miles
Up to 10% incline Walk = 26 min / 1.88 miles

Knee still tender.

4 PM

Cross-fit 20:00 [3]

2 rounds (9:00 min each w/ 2 min break)

MB Cleans (25#s)
Jump Rope
Ring Rows
KB Swings
Knees to Elbows
Wall Balls (18#s)
Box Jumps
Farmer Carry Walk (25#s)

Monday Apr 4, 2011 #

5 AM

Walk (Treadmil) 1:00:00 [3] 4.87 mi (12:19 / mi)
shoes: Asics 2160

Uphill Walk = 2 min / .10 miles
2% incline Run = 16 min / 1.54 miles
Uphill Walk = 36 min / 2.41 miles
2% incline Run = 6 min / .62 miles

Felt good but knee was tender.

7 PM

Cross-fit 30:00 [3] 0.5 mi (59:59 / mi)

Deadlifts (5 reps X 5 rnds) 145 lb max

400 meter run
30 walking lunges w/45#s
30 push jerks
30 power snatches
400 meter run
= 11:37

Saturday Apr 2, 2011 #

10 AM

Cross-fit 20:00 [4]

Warm Up:
Jump Rope, Front Squat

Workout:
15 Front Squats (35 lbs)
15 Push Presses (35 lbs)
15 Box Jumps (20")

4 rounds = 10:47

Good end of the week workout.

12 PM

Walk (Outside) 4:36:00 [3] 8.16 mi (33:49 / mi)
shoes: Asics 2160

Walk from VA through Georgetown to Cherry Blossom Festival and back! Fast, comfortable walk.

Friday Apr 1, 2011 #

5 AM

Walk (Treadmill) 38:00 [3] 2.68 mi (14:11 / mi)
shoes: Asics 2160

Uphill walk: 4% - 10% incline

Run (Treadmil) 17:00 [3] 1.62 mi (10:30 / mi)
shoes: Asics 2160

Slow run, 2% incline last 5 min so knee wouldn't hurt.

7 PM

Cross-fit 15:23 [4]

Warm Up:
High knees, butt kicks

Workout:
30 hand-stand push-ups
40 pull-ups (red band)
50 KB swings
60 sit ups
70 burpees

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