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Training Log Archive: mariaamaya

In the 7 days ending Apr 3, 2011:

activity	#	time	miles		km		+m
Walk	3	5:51:00	13.3	(26:23)	21.4	(16:24)
Cross-fit	5	1:31:23	0.5		0.81
Run	2	30:00	2.91	(10:19)	4.68	(6:24)
Total	8	7:52:23	16.71		26.89

4:56

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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

Thursday Mar 31, 2011 #

5 AM

Walk (Treadmill) 37:00 [3] 2.46 mi (15:02 / mi)
shoes: Asics 2160

Walk / Run - up to 10% incline on walk.

Run (Treadmill) 13:00 [3] 1.29 mi (10:05 / mi)
shoes: Asics 2160

Walk / Run. .5% incline on walk.

4 PM

Cross-fit 25:00 [3]

Stretching
KB swings (35 lbs, 53 lbs)
L sits
Jump Rope
1 leg squats

Wednesday Mar 30, 2011 #

4 PM

Cross-fit 16:00 [3]

AMRAP (As Many Rounds As Possible)

10 chair dips
10 air squats
10 diagonal pull-ups (rows)
4 flights stairs

7 rounds + 10 dips & 10 squats

Tuesday Mar 29, 2011 #

4 PM

Cross-fit 15:00 [3] 0.5 mi (29:59 / mi)

Farmer's Walk (35 lb weights) (200 yds)
Knees to Elbows

Farmer's Walk (35 lb weights) (100 yds)
Run (100 yds)
Knees to Elbows

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