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Training Log Archive: mariaamaya

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Run3 5:03:13 30.04(10:06) 48.35(6:16)
  Cross-fit2 40:00 1.0(39:59) 1.61(24:51)
  Total5 5:43:13 31.04(11:03) 49.96(6:52)

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Friday Sep 30, 2016 #

11 AM

Run (Outside) 3:05:13 [4] 17.1 mi (10:50 / mi)
shoes: Nike 4.0 Magenta


Run 1: 3hr flat/rolling long run at easy effort.

So, it doesn't help not to run consistently over the week... this was a more difficult run than it should have been.

I tried to speed up at the end, it looks like I was able to slightly, below are my splits:

DISTANCE PACE ELAPSED TIME
1.0 mi 10:08 min/mi 00:10:08
2.0 mi 10:46 min/mi 00:10:45
3.0 mi 10:20 min/mi 00:10:19
4.0 mi 10:52 min/mi 00:10:51
5.0 mi 11:02 min/mi 00:11:00
6.0 mi 10:40 min/mi 00:10:39
7.0 mi 11:02 min/mi 00:11:01
8.0 mi 10:36 min/mi 00:10:35
9.0 mi 09:52 min/mi 00:09:52
10.0 mi 10:32 min/mi 00:10:31
11.0 mi 10:03 min/mi 00:10:00
12.0 mi 09:46 min/mi 00:09:45
13.0 mi 09:55 min/mi 00:09:53
14.0 mi 09:12 min/mi 00:09:12
15.0 mi 10:08 min/mi 00:10:06
16.0 mi 09:15 min/mi 00:09:14
17.0 mi 09:43 min/mi 00:09:42
18.0 mi 08:28 min/mi 00:08:27
18.5 mi 09:32 min/mi 00:04:57

Thursday Sep 29, 2016 #

6 AM

Cross-fit 20:00 [3] 0.5 mi (39:59 / mi)
shoes: Nike 4.0 Magenta

WARM UP
RRJ
10 leg swings (F2B)m + 10 leg swings (S2S)
RRJ
15 shoulder pass thru + 10 lunges (5 each leg)
RRJ
5 push-ups + 10 air squats + 5 sit-ups

LIFT
Deadlift (7-5-3) (115#, 135#, 155#)

WOD = 3 Rounds + 14 situps!!

15 lunges (each leg)
10 pushup
15 burpees
20 air squats
15 lunges
20 situps

Wednesday Sep 28, 2016 #

6 AM

Cross-fit 20:00 [4] 0.5 mi (39:59 / mi)
shoes: Nike 4.0 Magenta


WARM UP
RRJ
12 shoulder pass-throughs + 12 around the worlds
RRJ
Frankensteins to bearcats + skippies on the return from bearcats
RRJ
5 push-ups + 5 ring rows + 10 Burgeners (hip thrusts + shoulder shrugs + high elbows)

LIFT
Clean (7-5-3...) (55#, 65#, 75#)

WOD
Meathead Deck of Cards - different style!

Everyone will draw 20 cards and go through their deck. This will allow you to go at your own pace and get as hard or as easy-NOT of a workout as you would like. This has the potential to be seriously tough!

Spades - Power Cleans (65#)
Clubs - Push-ups
Diamonds - Pull-ups
Hearts - Push Press (65#)

Jack - 11 reps
Queen - 12 reps
King - 13 reps
Ace - 14 reps
Joker - 15 reps

30 different exercises, lots of power cleans and pulls ups! Not too tough but a little taxing.

Tuesday Sep 27, 2016 #

4 AM

Run (Treadmill) 1:35:00 [4] 9.94 mi (9:33 / mi)
shoes: Nike 4.0 Magenta

Run 2: Max V02 intervals. Do the normal warm-up and strides and then the workout itself is 8 x .5 miles at 6:50 pace if on TM) with a 3:00 recovery between each. Just walk for the rest interval. Finish up with another 10:00 - 15:00 flat easy jog.

Warm Up
.36 miles, 7:00 min

Run

So, I did as prescribed but it was pretty hard, I didn't even try for any harder than the 7:03 m/m that I set it on. At 6 reps I was seriously considering quitting. But I knew I was just being lazy, so I kept going. Have lost fitness, not too bad but bad enough :(

Warm up walk .36 miles at 7:00 min

Warm up 0-15 min, 5.8 mph
1 Xstrides @ 10‎ mph
3 Xstrides @ ‎10.2 mph

8 Xintervals @ 8.5 mph (7:03 m/m)

14 min cool down at 6.0 mph (10:00 m/m)

Cool Down walk .29 miles for 5:00 min

Tough run, seriously needed to do it!

Monday Sep 26, 2016 #

6 AM

Run 23:00 [5] 3.0 mi (7:40 / mi)
shoes: Nike 4.0 Magenta

WARM UP
RRJ
5 downward dogs + 5 upward dogs + 5 push-ups
RRJ
10 leg swings (F2B) + 10 leg swings (S2S) + 12 air squats
RRJ
5 jump squats + 5 sit-ups + 10 ring rows

LIFT
Overhead Squat (7-5-3)

WOD

Run 1600 meters, Rest 3 minutes
Run 1200 meters, Rest 2 minutes
Run 800 meters, Rest 1 minute
Run 400 meters

Super tough! Averaged 6:48 m/m for the 2.50 miles!!

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