Training Log Archive: mariaamaya

Warm up

RRJ
10 wall balls + 10 walking lunges (5 ea leg)
RRJ
20 shoulder pass throughs + 10 push ups
RRJ
10 GDH + 10 deadlifts with a light weight

LIFT: Back Squat (63#, 73#, 83#, 88#)

16.4 (13 min AMRAP)

Rx’d
Complete as many rounds and reps as possible in 13 minutes of:
23 deadlifts (155#) = 13 min then

22 deadlifts (95#)
55-calorie row
5 hand release push-ups = 13 min

55 wall-ball shots

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Run 1: 3hr flat long run around compound

Well, Sean and I decided to do this run together and that was good idea because it was nasty out, cold, wet, gray and truly depressing. So, we decided we would run 1 hr together, he would come back in and run 1 hr on the treadmill and do his hills, I would just do the 1 hour by myself outside and then we would do the last hour together.

So, we did, of course my phone app stopped recording after half a mile. But we were able to figure it out, subtract all the tunnel crossings and add it all up. I'm guesstimating I ran 18.0, and we think Sean ran just a little shorter of that.

It was good. We started to speed up at the last 45 min and then again at about 20 min and we really hit a good stride with 10 min to go.

Great run! Greater partner! I'm so lucky to have Sean here. :)

Since it was raining and I decided to run the treadmill again, I couldn't lose out on the opportunity to do another interval day, even though I've already done 2 days in a row this week and this makes 3 days in a row.

Anyway, I missed this run last week, so I chose today.

Warm Up
.29 miles, 6:00 min

Run 3: 24:00 of Minute on/Minute off Hills on the treadmill. The “on” minutes should be up a 4% hill at 8:00 pace, while the “off” minutes are flat and 8:45 pace (so you’ll be lowering and slowing at the same time when the “on” minute is over. Do the normal 15:00 warmup (flat jogging) and a few strides before, and at least 10:00 of easy jogging after the workout.

0-2:41 min flat @ 5.8 mph
-- accidentally hit the stop button!! Ugh!

Okay, started again
0-13 min flat @ 5.8

From 13-17 min did 4 strides @ 10.0 mph for :20 and 1 @ :30 sec
17-22 flat easy recovery to catch my breath

Okay, I didn't think I could hold 8:45 and 8:00 m/m so I figured I would do the Min On at 8:49 and the Min Off back at 10:00 m/m or so... until I realized you wanted me to speed up when I went flat, not slow down :( so I just dug deep and pushed myself!

@ 22 min start Min on Min off
Min on @ 6.8 mph (8:49 m/m) @ 4%
Min off @ 7.0 mph (8:34 m/m) flat
Did 24 min, ended at 46 min

46-48 flat @ 6.0 mph
48-60 flat @ 6.2 mph

Cool Down
.27 5:00 min

Great run! Tough, didn't think I could do it, and it wasn't perfect, it wasn't 8:00 m/m but it was harder than I would usually do anyway. Good push!

Warm up
RRJ
10 shoulder pass throughs + 10 good mornings
RRJ
10 pull ups (ring rows if you use bands) + 5 lunges ea leg
RRJ
2 handstand holds (5 - 15 seconds) + 5 squat jumps

Lift
Shoulder to Overhead (strict, push, or jerk) (7-5-3-3) (45#, 63#, 73#, 83#)

MetCon
Part 1
25 Squats + 15 diamond Pushups + 5 burpees (10 min AMRAP)

Rest 1 minute

Part 2
8 min Abs
2 rounds (45 sec work, 15 sec rest)

Leg Lifts
Bicycles
Patricias
Side Plank (Round 1 – Left, Round 2 – Right)

Run/Walk 2: Instead of the normal flat running warmup, do 15:00 of uphill TM walking. Then the run part of the workout is 10 x 1:00 at 9:00/8% with 2:00 of flat easy running recovery between each one. Cool-down with another 10 - 15:00 of uphill TM walking.

0-1 min flat
@ 1 min I started increasing the incline by 1% for every minute
I reached 10% in 10 minutes
I held the 10% for the full 15 minutes then I started dropping to flat

@ 17 min start climb @ 8% @ 10:00 m/m (not quite the 9:00 m/m prescribed :(
- I did 1 min at that speed & incline
- I did 2 min at that speed & flat

@ 47 min I ended the climb

From 47-50 min flat run @ 6.0 mph (same speed)

@ 50 start walk @ 3.5 mph

I increased climb by 1% every :30 seconds to 10% in 5 minutes

Between 54:30 - 59 min I maintained 10% incline
At 59:30 min I dropped to 5%
At 59:45 min I dropped to 2%
At 59:50 min I dropped to flat

A little easier than running before and after, but I felt like I was cheating. It was still difficult to do the 10:00 m/m, much less 9:00 m/m - I'm sure it's mental and I'm just being mentally lazy. :)

Warm up
RRJ
10 shoulder pass-thrus + 10 around-the-worlds + 5 snatches (PVC)
RRJ
4” worms + 5 kips (get a good shoulder stretch)
RRJ
6 rolls on each leg of foam roller

Lift
Snatch (7-5-3…1) (33#, 33#, 33#)

WOD (7 min AMRAP)

Scaled 16.3
- 10 power snatches (35#)
- 5 chest to bar pull-ups

= 4 ROUNDS + 10 snatches

Two ab rounds with 5 people, tough.

Today I decided to do Sean's run, I saw that I only had 4 runs on my schedule for the week and I knew it wouldn't be a crazy push, just slightly harder, still challenging but much easier to do with a partner.

Run 2: Flat tempo run of 20:00 at about 8:40 pace (we’ll adjust based on your easy run tests last week).

However, I told Sean that he was to set the pace, I didn't want to influence him at all. We warmed up for 15 min easy, did 4X strides at :15 sec, which was good because Sean is very strict about making sure we do exactly what's on the schedule - he does NOT cut corners, which is great! He makes me work harder. :)

So, in order to have the ability to measure out the times we started right at 3.0 miles for the 20 min tempo. Again, I let Sean hold the pace, I felt like we were going a tad fast but I let him hold it. He started getting tired at about 16-17 min., so at this point, I told him to hold it and stay strong. If he had made it this far, then he could finish the 3 min or so that we had left. And of course he did. He did very well and I think he did a great job of holding the same pace. We were both tired at the end!

Great run!

Below is my pace chart, and please keep in mind, we went across the tunnel twice. We both started our GPS at the same time but of course they both do goofy things. I subtracted .2 miles from my final distance of 7.09

DISTANCE PACE ELAPSED TIME
1.0 mi 08:57 min/mi 00:08:56
2.0 mi 09:20 min/mi 00:09:20
3.0 mi 10:19 min/mi 00:10:09
4.0 mi 08:06 min/mi 00:08:01
5.0 mi 08:10 min/mi 00:08:10
6.0 mi 08:54 min/mi 00:08:53
7.0 mi 09:19 min/mi 00:09:18
7.1 mi 10:29 min/mi 00:01:04

Warm up
RRJ
Hurtler Stretch into pigeon X2 each leg
RRJ
4 hang power cleans with naked bar
RRJ
8 kb swings + 10 leg swings (Front/Back) + 10 leg swings (Side2Side)

Lift
Front Squat (7-5-5) (53#, 63#, 73#, 83#)

WOD (20 min AMRAP)

Partner 1: Sprint to gazebo and back
Partner 2: 25 Hang power cleans (115/75)
- Switch until each partner has done 25 hang power cleans

Partner 1: 20 Bar hop burpees
Partner 2: 75 KB Swings
- Switch until each partner has done 75 KB swings

Partner 1: 100 sit-ups (50 each)
Partner 2: 40 Box jumps (24″/20″)
- Switch until each partner has done both 100 sit-ups & 40 box jumps

= 19:55 min, actually a good workout!