Training Log Archive: mariaamayaIn the 30 days ending Sep 30, 2014:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||
| 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 | |||||||||||
Thursday Sep 11, 2014 #
Run (Treadmill) 41:00 [2] 4.17 mi (9:50 / mi)
shoes: New Balance - Green/Pink
5 min walk warm up
0-20 min flat @ 6.0 mph
@ 20 min increase to 6.1 mph
@ 25 min increase to 6.2 mph
@ 30 min increase to 6.3 mph
@ 32 min increase to 6.4 mph
@ 34 min increase to 6.5 mph
@ 36 min increase to 6.6 mph
@ 38 min increase to 6.7 mph
@ 39 min increase to 6.8 mph
@ 40 min increase to 6.9 mph
Good run, still a little tired.
Wednesday Sep 10, 2014 #
Run (Treadmill) 48:00 [2] 2.77 mi (17:20 / mi)
shoes: New Balance - Green/Pink
0-5 min, warm up flat @ 3.4 mph walk
5-33 min, increase incline to max @ 3.4 mph walk
33-45 min, @ max incline @ 3.4 mph walk
Good climb, a little tired.
Tuesday Sep 9, 2014 #
Run (Treadmill) 1:00:00 [3] 5.23 mi (11:28 / mi)
shoes: New Balance - Green/Pink
Easy, hilly run.
0-5 min walk
0-10 min warm up @ 6.0 mph flat
10-28 min increase hill by about 1% incline and decrease speed by .2 mph but whole thing got screwed up, bad treadmill for hills!
Finished flat @ 9:05 m/mile (6.6 mph) for last 2 min.
Great run, not hard but definitely not easy!
Monday Sep 8, 2014 #
Run (Treadmill) 1:10:00 [1] 6.85 mi (10:13 / mi)
shoes: New Balance - Green/Pink
Slow, easy run.
0-5 min walk, .25 miles
5-30 min @ 6.0 mph
@ 30 min increase by .1 mph every 5 min to 60 min
60-65 min @ 9:05 m/mile (6.6 mph) @ flat
Friday Sep 5, 2014 #
Run (Treadmill) 43:00 [1] 4.66 mi (9:14 / mi)
shoes: New Balance - Green/Pink
@ 37 min increase .1 mph for every minute until reaching 37 min., not a lot of time.
Cross-fit 6:00 [4]
shoes: New Balance - Green/Pink
TRX Tri Extension X 20 reps X 2 rounds
TRX Flys X 12 reps X 4 rounds
Floor Presses X 12 reps (1:00) X 4 rounds
6 rounds of:
:30 sec strict pull-ups (:30 sec rest)
8/6/7/8/8/9
:30 sec Hollow Out Rockers (:30 rest)
10/14/17/15/15/15
:30 sec KBS transfer work (:30 rest)
18/18/17/17/17/17
Thursday Sep 4, 2014 #
Run (Treadmill) 45:00 [1] 4.33 mi (10:24 / mi)
shoes: New Balance - Green/Pink
5 min walk at 3.0 mph
@ 37 min increase .1 mph every min until reaching 6.8 mph and finish at 45 minutes.
Cross-fit 33:20 [4]
shoes: New Balance - Green/Pink
:80 sec burpees (:60 sec break) X 7 rounds
22, 20, 20, 20, 21, 21, 22 = reps
:99 sec As Many Rounds As Possible (8 squat cleans/8 plyo push-ups) (:96 sec rest) X 5 rounds
1 round + 8 SC/2PU, 1 round + 7 SC, 1 round + 6 SC, 1 round + 6 SC, 1 round + 6 SC
:45 sec renegade rows (:45 sec break) X 5 rounds
22 reps, 24 reps, 25 reps, 25 reps, 28 reps (17.5 dumbbells)
Wednesday Sep 3, 2014 #
Cross-fit 40:58 [1] 1.25 mi (32:46 / mi)
shoes: New Balance - Green/Pink
75 duo deadlifts (25)
65 duo push-ups (25)
55 linked sit-ups (20)
600 meter sprint with 25 lb plate
75 front squat with 45 lb bar
65 kettle bell swings (20) (35 lbs)
1:30 sec L hang
600 meter sprint with 25 lb plate
75 SDHP with 35 lb kb
65 burpees with extra hop
200 meter wheelbarrow with partner
600 meter sprint with 25 lb plate
Ugh.......!
Run (Treadmill) 35:00 [1] 3.26 mi (10:44 / mi)
shoes: New Balance - Green/Pink
Tuesday Sep 2, 2014 #
Run (Treadmill) 1:06:00 [3] 7.1 mi (9:18 / mi)
shoes: Asics Gel-Os Duomax Trainers
0-5 min walk at 3.0 mph
5-55 min increase .1 mph every 2 min, made it up to 8.0 mph - not bad!
@ 55 min down to 6.0 mph
@ 57 min increase up to 6.1 mph
@ 59 min increase up to 6.2 mph
@ 61 min increase up to 6.3 mph
@ 63 min increase up to 6.4 mph
@ 63:15 min increase every :15 sec up by .1 mph up to 7.1 mph
end at 66 min
Felt great!!