Training Log Archive: mariaamaya

Soccer Practice

Good game not too rough, still a lot of running and good energy but not as hard as the first.

Steve played with us and rammed his knee pretty hard into my IT band, running actually hurt this morning. Ouch!

Warm up
RRJ
12 Shoulder Pass Throughs
RRJ
10 Good Mornings
RRJ
20 jumping jacks

No Lift

MetCon
Eva (light)

5 Rounds
600 m run (6.17) (Option: row 600 m if the screen works, if not, row 4 mins)
30 KB swings
30 pull ups

Destroyed my hands, ripped three calluses in both hands and had to go straight to the Health Unit. I slipped off the bar at pull-up #95, I only had 55 pull-ups left so I just kept going. Maybe not the smartest thing but my hands were already destroyed so what did it matter?

They gave me an anesthetic, then I had to scrub (yowzer!! that hurt) both palms! Needless to say, I had to gauze my hands and put latex gloves on and walk around work all day like that. What a mess! Oh, well, I can still run. :)

Played soccer for an hour and now I'm beat! Lots of short sprints in a small tennis court but it still beat me up.

Great workout though!

Needed to measure distances so that I know what I'm actually running, since the app screws up when we go through the tunnel.

So, I walked 3.1 miles. It wasn't that hard but it took it's toll after the running. I was beat!

Now I have the markings for 1 mile, 1.5 miles, 2 miles, 3 miles, 3.1 miles, now I have to go walk RS (Resolute Support Mission) base because it's right next door and I tend to run on it every morning.

Good walk, no hills of course, except the super short ramps that lead to the tunnel.

Run 2: 5K medium hard run, followed by 4 x 800m (.5M) at 6:50 pace with 2:00 easy jogging recovery between each. Normal warmup/cooldown.

Workout:

Didn't feel like doing this 5K but went ahead with it anyway!
Super tough!!

I did the 5K in about 24:15 or something like that. I didn't quite make it to 800 meter, since I was outside it's tough to find a distance like that. I should have used my new measurements but I didn't think .5 miles, I was thinking 800 m, which teased me into doing shorter sprints. Realizing that I was doing shorter sprints I went for 7.

:49 sec
:50 sec
:49 sec
:49 sec
:50 sec
:52 sec
:48 sec

That was tough to do after the 5K but I can definitely see the benefit! Next time I'll do better.

It didn't help that it was cold, snowing wet rain, windy and super gross!

All that walking and running just beat me up, I'm exhausted.

Yuck!

Run 5: 45:00 very easy recovery run.

Workout
That's exactly what I did.

I started a little late, so I just did a 40 min easy run and headed to crossfit.

Warm Up
3 Rounds
3 each Up dog/Down dog
10 alternating toe touches
10 arms swings (ea arm)
20 jumping jacks

Lift
Back Squat (5-5-5)
Started at 53#s (5 reps)
Then 63#s (5)
Then 73#s (5)
Then 83#s (5)
Then 93#s (5)
Then 103#s (5)
Then 113#s (5)

MetCon

40 – 20 – 10
Burpees
Patricias (suitcase + twist) - super tough but great workout! = 13:46 min

Super great workout! This whole soccer thing has given me more motivation t work out in general because I can see where the cardio strength helps so much!

We have a big game on Feb. 3rd, yay!

Run 3: After warming up with about 5:00 of easy flat running, go 25:00 uphill at 9:30/6%, then another 25:00 at 9:00/4% Then a 5:00 cool down of flat easy running.

Warm up
6:00 min, .27 mile walk

Workout
0-5 min flat at 5.8 mph

5-17:30 min @ 5.1 mph @ 6% (tough!)
17:30-30 min @ 4.8 mph, @ 6%, had to slow down :(
30-34:12 min @ 4.9 mph @ 4%, tried to speed up due to the decrease in incline
34:12-38:24 min up to 5.0 mph @ 4%
-42:36 min up to 5.1 mph @ 4%
-46:48 min up to 5.2 mph @ 4%
-51 min up to 5.3 mph @4%

55-60 min @ 5.8 mph flat

Cool Down
.17 miles, 3:30 min walk

Pretty tough to do the prescribed hills, like really hard!!

Ran with Sean to the start of his sprints. Just a short easy run after my hill sprints. Then did ring rows to stay warm outside since it was raining and cold, about 34 degrees.

I did 12 ring rows every time he was walking back to his start line. So, I did a total of 60 ring rows.