Training Log Archive: mariaamaya

Incredibly hard WOD today!

5 Rounds of:

600 meter run
29 back squats (73#s)

TOTAL: 145 back squats and 2mile run

Ugh... so good to do a tough one!

Okay, decided I need to start running my long distances and I can do it here on the compound. If others can run 4 hrs, then I can do at least 2 hrs.

The day was absolutely beautiful and I went out with a goal of 2 hrs, just to see how it would feel. It was definitely tough but doable, next week I'll aim for 2:30 min or something like that. It's supposed to be sunny for about 10 days so I should be good. It actually warms up to about 55 degrees, so it's not too bad. The temperature drops down to the 20s at night but as long as it's sunny, it's fine.

I end up doing loops and I think the GPS goes off a little. On this route it said I did 12.62 but I don't quite believe that so I logged 11.62 instead.

Great run!

I decided to help a friend of mine on this 5k, of course I decided to do my long run just before this. Anyway, my friend, the only other female triathlete on compound has done a good job of motivating me!

She started up this Kabul Fit Club that we are kind of running together. She decided to hold a 5k every Friday to get people moving and motivated. So, now I'm the resident running expert. I plan on holding 30 min running clinics right before the 5Ks, it will be fun and motivating for me.

So, on this day, I ran the first loop and then helped people make sure they followed the course and was back at the start to get the first finishers their times. Hence the short 2 mile run. However I ran the first mile in 6:45, which was super tough!

0-5 min flat @ 3.0 mph

5-15 min up to 10% incline @ 3.0 mph by doing 1% every minute

15-25 min @ 10% @ 3.0 mph

25-35 min down to flat @ 3.0 mph by doing 1% every minute

35-40 min flat @ 3.2 mph

40-50 min up to 10% incline @ 3.2 mph by doing 1% every minute

50-55 min @ 10% incline @ 3.2 mph

55-64 min down to flat @ 3.2 mph by doing 1% every minute

64-65 min @ 4.0 mph flat

Cool Down

5:00 min, .20 miles

Warm Up RRJ
Bergener with PVC pipe (shoulder shrug X10, shoulder shrug + Frankenstein arms X10)
RRJ
12 shoulder pass throughs
RRJ
15 air squats

Strength Deadlift 5-5-5 (warm up first then do three good quality clean sets)

WOD “Gonzo” WOD (this sounds complicated, it will make sense when we do a demo round).

3 Rounds:

5x reps – Barbell Complex 95/65 with a burpee finisher per round.

1 Power Clean

2 Front Squat

3 Thruster

& then 15 Burpees

OR Scale Up: 115/85 or 135/95

Run 3: 50:00 Hill Progression run on TM. Start running flat at your normal easy pace. Then starting at 5:00, increase the incline 1% every 2:00 until you get to 6%. At that point, lower it back to flat for 2:00 and then speed up by 30 seconds per mile and start the progression again. Try to go to 6% again but you might not make it. Just go as steep as you are able. Then finish out the 50:00 with easy flat running.

Warm up
.28 miles, 6:00 min

Workout

0-10 min easy @ 5.8 mph flat
10-22 min start at 1% incline

Increase by 1% every 2 min up to 6%
22-32 min @ 5.8 mph flat
32-44 min start at 1% drop to 5.6 mph

Increase by 1% every 2 min up to 6%
44-46 min @ 5.6 mph flat (had to slow down!)
46-48 @ 5.7 mph
48-50 @ 5.8 mph
50-52 @ 5.9 mph
52-54 @ 6.0 mph
54-56 @ 6.1 mph
56-57 @ 6.2 mph
57-58 @ 6.3 mph
58-59 @ 6.4 mph
59-60 @ 6.5 mph

End at 60:00 min

Cool Down 5:00 min, 6.0