Training Log Archive: mariaamayaIn the 7 days ending Apr 10, 2016:
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Sunday Apr 10, 2016 #
6 AM
Cross-fit 28:00 [1] 0.8 mi (35:01 / mi)
shoes: La Sportiva
Warm up
RRJ
15 shoulder pass-thrus + 15 around the worlds
RRJ
6 sit-ups + 10 alt. toe touches + 10 GHD back ext.
RRJ
High knees to bearcats + butt kickers back to prison gym
Lift
Clean (53#, 63#, 73#, 73#, 73#)
WOD – 25 AMRAP + run
Ripped Abs TABATA (:45 sec work/:15 rest)
Bicycle crunches
Double crunches
Mountain climbers
1 min plank
Crunches
Vertical Leg Crunches
Russian Twists
1 min plank
:30 sec side plank (each side)
Flutter Kicks
6” hold
1 min plank
:30 sec Oblique Crunches (each side)
Spidermans
Oblique Crunches w/leg lift
1 min plank
Leg Levers
“Patricias” w/Russian Twists
Hello Dollys (I don’t think that’s PC L)
1 min plank
100 sit-ups
SPRINT TO NORTH WALL & BACK!
Saturday Apr 9, 2016 #
7 AM
Cross-fit 31:35 [4] 0.5 mi (1:03:08 / mi)
Warm up
RRJ
15 shoulder pass-thrus + 15 around the worlds
RRJ
8 push ups + 12 air squats + 10 good mornings
RRJ
10 leg swings (side2side) + 10 leg swings (front2back) + 15 alt. toe touches
Lift
Overhead Squat (33#s, 38#s, 38#s, 38#s)
5 x 5
WOD – MetCon 1 Round to completion
CLEAN
Scale Down: 15 reps 63# lbs.
TOES TO BAR
Rx: 30
BOX JUMP
Scaled Down: 30 reps at 20"
PUSH PRESS (63#)
Rx: 30 reps w/85 lb bar
Scale Down: 30 reps w/55 lbs
DOUBLE UNDER
Scale Down: 90 single unders
THRUSTER (63#)
Rx: 15 reps w/135 lbs.
Scale Down: 15 reps w/95 lbs.
PULL-UP
Rx: 30 reps
BURPEE
Rx: 30 reps
300-FOOT OVERHEAD WALKING LUNGE
Scale Down: 35-lb. plate
Friday Apr 8, 2016 #
10 AM
Run (Outside) 3:03:43 [4] 17.87 mi (10:17 / mi)
shoes: Adidas Adios Boost
Run 1: 3hr long flat run at a steady easy effort. Try to make it a negative split run (faster 2nd half).
So, I tried very hard to make sure I started slow. A friend, Robin, joined me and I had to keep pulling back because she was trying to go faster but I think I held on just fine. I ran into Sean at 1:15 hrs and we were able to run 15 min together so I did his first 2 min walk with him, it seemed like the 2 min flew by. Right after this I took off because I was at exactly 90 min.
I felt like I maintained my pace pretty well. I looked at my app and the graph shows I was at about 1 min faster but I wouldn't count on that exactly. Although the times aren't right it does show that I was going faster at a consistent rate so I'm really happy about that. I didn't start feeling really tired until about 2 hrs 15 - 2 hr 30 min, that's where my legs starting hurting. But at about 1 hr 30 min, I felt great, which tells me my increases in overall long run time is really helping! I did miss running with Sean. :(
DISTANCE PACE ELAPSED TIME
1.0 mi 09:55 min/mi 00:09:55
2.0 mi 10:06 min/mi 00:10:04
3.0 mi 09:55 min/mi 00:09:55
4.0 mi 10:00 min/mi 00:10:00
5.0 mi 09:38 min/mi 00:09:36
6.0 mi 09:45 min/mi 00:09:44
7.0 mi 10:24 min/mi 00:10:22
8.0 mi 10:42 min/mi 00:10:42
9.0 mi 11:03 min/mi 00:11:01 - includes 2 min walk
10.0 mi 08:53 min/mi 00:08:51 - started 90 min fast portion
11.0 mi 09:03 min/mi 00:09:03
12.0 mi 08:04 min/mi 00:08:03
13.0 mi 08:30 min/mi 00:08:29
14.0 mi 08:37 min/mi 00:08:37
15.0 mi 08:54 min/mi 00:08:53
16.0 mi 08:22 min/mi 00:08:21
17.0 mi 08:41 min/mi 00:08:41
18.0 mi 08:30 min/mi 00:08:10
19.0 mi 09:18 min/mi 00:09:00
19.7 mi 08:32 min/mi 00:05:54
So, I tried very hard to make sure I started slow. A friend, Robin, joined me and I had to keep pulling back because she was trying to go faster but I think I held on just fine. I ran into Sean at 1:15 hrs and we were able to run 15 min together so I did his first 2 min walk with him, it seemed like the 2 min flew by. Right after this I took off because I was at exactly 90 min.
I felt like I maintained my pace pretty well. I looked at my app and the graph shows I was at about 1 min faster but I wouldn't count on that exactly. Although the times aren't right it does show that I was going faster at a consistent rate so I'm really happy about that. I didn't start feeling really tired until about 2 hrs 15 - 2 hr 30 min, that's where my legs starting hurting. But at about 1 hr 30 min, I felt great, which tells me my increases in overall long run time is really helping! I did miss running with Sean. :(
DISTANCE PACE ELAPSED TIME
1.0 mi 09:55 min/mi 00:09:55
2.0 mi 10:06 min/mi 00:10:04
3.0 mi 09:55 min/mi 00:09:55
4.0 mi 10:00 min/mi 00:10:00
5.0 mi 09:38 min/mi 00:09:36
6.0 mi 09:45 min/mi 00:09:44
7.0 mi 10:24 min/mi 00:10:22
8.0 mi 10:42 min/mi 00:10:42
9.0 mi 11:03 min/mi 00:11:01 - includes 2 min walk
10.0 mi 08:53 min/mi 00:08:51 - started 90 min fast portion
11.0 mi 09:03 min/mi 00:09:03
12.0 mi 08:04 min/mi 00:08:03
13.0 mi 08:30 min/mi 00:08:29
14.0 mi 08:37 min/mi 00:08:37
15.0 mi 08:54 min/mi 00:08:53
16.0 mi 08:22 min/mi 00:08:21
17.0 mi 08:41 min/mi 00:08:41
18.0 mi 08:30 min/mi 00:08:10
19.0 mi 09:18 min/mi 00:09:00
19.7 mi 08:32 min/mi 00:05:54
Thursday Apr 7, 2016 #
5 AM
Run (Outside) 44:46 [2] 4.46 mi (10:02 / mi)
shoes: Adidas Adios Boost
Run 3: 45:00 flat easy run.
I can tell it's Thursday, it's been a long week and I'm tired. Although tomorrow is our "Saturday", more importantly it's my sleep in day, can't wait!
Today was a slow, nice, easy short relaxing run!
6 AM
Cross-fit 22:00 [4] 0.5 mi (43:59 / mi)
shoes: Adidas Adios Boost
Warm up
RRJ
Bear crawl, down and back X 2
RRJ
5 push ups + 15 shoulder pass-thrus
RRJ
10 air squats + 20 alternating toe-touches
Lift
Back Squat (warm up round first) (63#, 73#, 83#) (5-5-5-5)
5 x 5, 75% - 85% of max weight
WOD - 5 rounds or AMRAP
200 m Run (down to North wall and back)
15 RSBs (RSB – Front standing position perform back fall break, use your momentum to bring you back to your feet in a squat position, leap into the air, land, do a burpee, repeat)
50-75 yds bear crawl (straight legs)
10 one-legged pistol squats
2 rounds + 200 m Run + 15 RSBs + 5 pistol squats
Ugh... those bear crawls almost killed me!!
Wednesday Apr 6, 2016 #
Run (Outside) 1:18:19 [5] 8.45 mi (9:16 / mi)
shoes: Adidas Adios Boost
Tough run! Wasn't able to hold anything close to 7:20s... :(
Run 2: Normal warmup/strides/workout/cooldown, with the workout being 4 x 1M at 10 seconds per mile faster than you averaged for the tempo run last week, with 2:00 easy running recoveries.
So, since Sean and I have marked our course so well :) I decided to do it outside and use a 1 mile marked distance. The following are my times:
Mile 1: 8:03
Mile 2: 8:07
Mile 3: 8:08
Mile 4: 8:13
Super tough. I feel like I gave it my all, and it felt like 6:50 or 7 min miles, definitely not 8 min/miles. I don't know what it is about this place, something's just not right here. I can't say it's altitude because even in Leadville it didn't feel this hard. Don't know. Either way, it felt like a great run, but very difficult to hold these paces.
6 AM
Cross-fit 16:16 [4] 0.5 mi (32:31 / mi)
shoes: Adidas Adios Boost
Warm up
RRJ
10 Shoulder pass throughs + 10 PVC OH Squats
RRJ
10 GHD back extensions
RRJ
6 warm up weight strict press
Lift
Shoulder to Overhead (strict press, push press or push jerk)
5 x 5, 75% - 85% of max weight (63#, 73#, 83#)
Strength Day
Deadlift
Hang Clean
Thruster
Back Squat
Push Press
1 barbell = 63#
Do ea move one at a time, 8x in a row
Rest 60 sec
Do ea move one at a time, 6x in a row
Rest 60 sec
Do ea move one at a time, 6x in a row
Rest 60 sec
Do ea move one at a time, 4x in a row
Rest 60 sec
Do ea move one at a time, 4x in a row
Rest 60 sec
Do ea move one at a time, 2x in a row
Rest 60 sec
Do ea move one at a time, 1x
Time Allowing: Ab Circle - 1 round
Ab Circle- Hello Dolly, leg lever, spiderman, hi plank, low plank, side plank, Patricia, crunches, etc
RRJ
10 Shoulder pass throughs + 10 PVC OH Squats
RRJ
10 GHD back extensions
RRJ
6 warm up weight strict press
Lift
Shoulder to Overhead (strict press, push press or push jerk)
5 x 5, 75% - 85% of max weight (63#, 73#, 83#)
Strength Day
Deadlift
Hang Clean
Thruster
Back Squat
Push Press
1 barbell = 63#
Do ea move one at a time, 8x in a row
Rest 60 sec
Do ea move one at a time, 6x in a row
Rest 60 sec
Do ea move one at a time, 6x in a row
Rest 60 sec
Do ea move one at a time, 4x in a row
Rest 60 sec
Do ea move one at a time, 4x in a row
Rest 60 sec
Do ea move one at a time, 2x in a row
Rest 60 sec
Do ea move one at a time, 1x
Time Allowing: Ab Circle - 1 round
Ab Circle- Hello Dolly, leg lever, spiderman, hi plank, low plank, side plank, Patricia, crunches, etc
Tuesday Apr 5, 2016 #
6 AM
Run (Outside) 1:03:00 [4] 6.23 mi (10:07 / mi)
shoes: Adidas Adios Boost
Well, nothing else seemed to match so we decided to do Sean's sprints today.
Run 2: Minute on/Minute off flat workout. This one is best done on a treadmill. The workout itself consists of running continuously for 20:00 but with 2 distinct paces on the alternating minutes. Start with an “on” minute which should be 7:50 pace, and then do an “off” minute which should be at about 10:30 pace (ie, a bit faster than normal easy pace). You want to get some recovery during the off minute but obviously not a full recovery. You are learning to run hard (for a short time though) while fatigued. Concentrate on your form and stride rate during this run and be sure you are being efficient. Do the normal 15:00 warmup (flat jogging) and a few strides before, and another 15:00 of easy flat running after the workout.
I really wanted Sean to hold his own pace but it was tough for either of us to figure out the paces exactly. We really went by feel but my main concern was ensuring consistency. I could tell when we were around 8s and I definitely felt a 7:30 pace, so we tried to stick to right in between.
The 1 min recoveries definitely started feeling shorter and shorter... for both of us!
So, I think he was fine for at least the first 6 or so. Around number 4, he pushed a little too hard at the beginning then slowed down quite a bit. Around 7, he started losing a tiny bit of speed but not bad. I can't accurately say we were running 7:50s, but we sure were trying.
Overall, he has vastly improved since he first started! I don't think he could have held on as long or as well 4 weeks ago. He has had huge gains and did very well with these, his consistency is getting much better.
Here are our splits, again - please with a grain of salt, as they are often skewed by our tunnel and checkpoint into RS.
DISTANCE PACE ELAPSED TIME
1.0 mi 09:30 min/mi 00:09:29
2.0 mi 09:23 min/mi 00:09:23
3.0 mi 09:42 min/mi 00:09:24 - started our min on/min off here
4.0 mi 07:47 min/mi 00:07:22
5.0 mi 08:53 min/mi 00:08:34
6.0 mi 08:53 min/mi 00:08:51
7.0 mi 09:25 min/mi 00:09:23 - ended our min on/min off here
7.0 mi 14:02 min/mi 00:00:12
Overall, a very enjoyable run! As always!
Run 2: Minute on/Minute off flat workout. This one is best done on a treadmill. The workout itself consists of running continuously for 20:00 but with 2 distinct paces on the alternating minutes. Start with an “on” minute which should be 7:50 pace, and then do an “off” minute which should be at about 10:30 pace (ie, a bit faster than normal easy pace). You want to get some recovery during the off minute but obviously not a full recovery. You are learning to run hard (for a short time though) while fatigued. Concentrate on your form and stride rate during this run and be sure you are being efficient. Do the normal 15:00 warmup (flat jogging) and a few strides before, and another 15:00 of easy flat running after the workout.
I really wanted Sean to hold his own pace but it was tough for either of us to figure out the paces exactly. We really went by feel but my main concern was ensuring consistency. I could tell when we were around 8s and I definitely felt a 7:30 pace, so we tried to stick to right in between.
The 1 min recoveries definitely started feeling shorter and shorter... for both of us!
So, I think he was fine for at least the first 6 or so. Around number 4, he pushed a little too hard at the beginning then slowed down quite a bit. Around 7, he started losing a tiny bit of speed but not bad. I can't accurately say we were running 7:50s, but we sure were trying.
Overall, he has vastly improved since he first started! I don't think he could have held on as long or as well 4 weeks ago. He has had huge gains and did very well with these, his consistency is getting much better.
Here are our splits, again - please with a grain of salt, as they are often skewed by our tunnel and checkpoint into RS.
DISTANCE PACE ELAPSED TIME
1.0 mi 09:30 min/mi 00:09:29
2.0 mi 09:23 min/mi 00:09:23
3.0 mi 09:42 min/mi 00:09:24 - started our min on/min off here
4.0 mi 07:47 min/mi 00:07:22
5.0 mi 08:53 min/mi 00:08:34
6.0 mi 08:53 min/mi 00:08:51
7.0 mi 09:25 min/mi 00:09:23 - ended our min on/min off here
7.0 mi 14:02 min/mi 00:00:12
Overall, a very enjoyable run! As always!
Monday Apr 4, 2016 #
5 AM
Run (Outside) 1:01:56 [3] 6.28 mi (9:52 / mi)
shoes: La Sportiva
I decided to do:
Run 2: 55:00 flat run followed by 4 x :30 long flat strides.
We had an alarm last night, which totally disrupted my sleep. Somehow, come 3:40am I was still able to get up and head out.
I am very sore right now, not sure if it's been all the heavy leg lifting, but when I roll on the foam roller, it kills my quads.
Anyway, nice easy run with 4 strides at the end!
6 AM
Cross-fit 23:00 [5] 1.81 mi (12:42 / mi)
shoes: La Sportiva
Warm Up
RRJ
10 Shoulder Pass throughs + 10 Overhead Squats (PVC)
RRJ
10 alternating toes touches
RRJ
10 shoulder shrugs + 10 high elbows (PVC)
Lift
10 minutes – Snatch Work (33# X 5, 38# x 5, 43# X 5)
MetCon
AMRAP 23 minutes
Run 652m + 15 KBS + 15 goblet squats
Run 652m + 15 KBS + 15 goblet squats + 15 KBS + 5 goblet squats
Run 652m + 15 KBS + 15 goblet squats + 15 KBS + 10 goblet squats
SUPER TOUGH workout! Those sprints killed me!!