Training Log Archive: artsosa

took the day off my right heel has been bothering me for about 2 weeks. I think I may have injured it doing a flip turn in the pool. It still had some blood from a bruise. Yesterday after the MTB ride it hurt more than usual. going to give running a rest for a few days.

200 w/u

150 then 3x50 kick

800, 2x200, 600, 4x100, 400, 8x50, 200, 16x25

200 w/d

Got on the MTB at Quail Hill, up to Bommer to NC then down willow and back up willow to Morro Canyon(really steep for me I walked down some sections) then up Slow and Easy and back down to Quail. It was super hot out there over 100F and I really felt it on the Climbs. no one was out there on the bike and only a couple hikers. Kept trying to stay hydrated. My bottles and the fuel got HOT not warm but HOT. Got a head ache towards the end of the ride and then just called it quits. Realized it is way harder to go MTB in the heat than it is on a road bike.

easy run, legs were tired and a little sore, My shoulders are really sore. It was hard to run as I can't really move my arms much. Just did an out and back and 8xhill repeats. No GPS, No HR.

I don't know how I was able to swim. but once I started swimming my shoulders didn't feel as bad. Was just working on trying to stay long. Kirker showed me the video tape and I core was not straight. So I was trying to work on staying straight and long.

100 w/u

(3x) 200, 2X100, 4X50,8X25 ALL ON A 1:40 BASE

then I did some 25's, 50's and 200

Crossfit regular warm up of 1K rowing then I think we did 2x 10 reps of squats and push ups, then 2x high knees, butt kickers and high kicks.

Farmers Carry to Quail and back I think I had something like 36lbs not sure.

then we did the main set 500M row then 10 sets descend from 10 to 1 of Man Makers followed by leg raises that end reaching to the sky. after the 10 sets then we do a final 500M Row. I was drenched! I started off with the 25lbs and my front delts were so tired. I Jill gave me the 20lbs and they were harder to hold steady on the ground as they were not very hexagonal and they would roll when I was trying to do a push up or a row. All in all my front delts are shot and it takes effort to lift my arms up.

Still not riding with Garmin, no HR, no Data. I am guessing distance and elevation.



right after crossfit I hit the MTB but wanted to climb a little easier as my legs were sore from the squats on Tuesday. this time I started from Quail hill to bommer to turtle ridge trail. climbed it up to the point where the really rocky and steep switchbacks start and turned around and headed back. The climbing is coming easier, the switchbacks are more manageable. I am getting a little more confident on the MTB. Well at least I didn't fall this time.

C • That is Mach speed. I knew... 2

Still no HR, NO GPS

Woke up with legs sore, not as bad as I thought they would be after all that squatting. Abs were sore probably from the CF workout of squatting and rowing and shoulder touches and all the other exercises that were putting stress on the core.

did my out and back but went a little further came back and did my 8xhill repeats. Hill climbs didn't feel as bad as I thought.

Got to the pool a little late. I was feeling tired in the pool. Some of it was from the run before the swim and I am sure the rest was from the CF the day before. My back felt a little tired as well. The only thing I can think of was that I did about 2500M of rowing so that may be the reason why. I was just trying to stay long and keep the stroke count down as that seems to be a problem for me. When I do that I swim so much slower!

100 w/u

4x250

2x500

1000

2x500 paddles

3x250 fins

100

Standard warm up 1,000 meter row, 2 x 10 air squats, push ups and rotations. 2x high knees, butt kickers, punter kicks. Then some ROM stuff for the hips with lunges and down dog combo.

Back Squats: warm up with bar then really light weight then
5 reps with 80#
5 reps with 100#
3 reps with 130#
3 reps with 160#

2 reps with 170# then X7 on the minute every minute for 6min.

WOD
3 rounds
7 front squats with 75#
20 Shoulder touches
500 meter row

I didn't look at the clock but probably around 10min or so. I keep forgetting that this is timed.

C • 10:23... 1

Bommer to Coastal Peak then down a little bit then back to Bommer Canyon Park and did some extra loops on the Nature Trail to get in the 1hr. I was surprised that after all that squatting in CF I was able to climb on the bike. I think the weight loss and the increased fitness is making the climbing a little easier. But once I got off the bike and got home. The double workout really hit me hard!

No Data, so distance is guesstimate. just kept time on my watch and I didn't stop or take any breaks.

just a moderate run. felt better on the way back. 8xhill repeats, no Hr, No Gps and not really watching the time too close either.

well I was talking to Kyle and he wanted me to swim with him. I know he is faster than me but I was going to give it a try. then another guy jumps into the lane and I see this guy is also a fast swimmer, then Mike jumps into the lane next to me and I know I am swimming up too many lanes.



300, 200(back and free for me), 100(kick)

then Jim drops the bomb: he wants us to do a(x3) 3x100, 2x100, 1x100 on 1:20, 1:15, 1:10(then we were supposed to descend by :05 per round)way too fast for me. So we decide to go on 1:25, 1:20, 1:15. I made the first set but decided it was just too fast and got out of that lane.

When I get out John Kirker(who is a fast swimmer and breaks 1min on LCM) told me I was taking too many strokes not extending and not rotating my hips. So I went into another lane and had him give me pointers. That is pretty much all I did the rest of practice.

I did 300 pull

then about 4x50

then maybe another 10x100 trying to just extend and stay long and trying to bring the stroke count down. Jim came over a couple times and told me what I was doing wrong. by the end of Practice they said it was getting better.