Training Log Archive: OLIn the 1 days ending Feb 14, 2012:
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Tuesday Feb 14, 2012 #
6 AM
Crossfit 18:36 [4]
ahr:150 max:166 slept:7.0 weight:172lbs
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
Strength, Core, Stretch 10:00 [3]
one leg ham curls (3x8 each leg)
suitcase squats (3x12 each leg)
suitcase squats (3x12 each leg)
8 AM
Cycling - Trainer (fluid) (4x10 min) 1:30:00 [3] 40.0 km (2:15 / km)
ahr:140 max:158
30 min w.u. (160watts)
4x (10 min with 5 min recovery)
tried to hold watts between 230 and 240. Hard to do on the first two , had to work hard to hold on the last two sets.
4x (10 min with 5 min recovery)
tried to hold watts between 230 and 240. Hard to do on the first two , had to work hard to hold on the last two sets.
6 PM
Run - Track warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Gel Nimbus 12 - Asics
12 lap w.u the crossfit then 12 lap warmdown.
workout at St. FX
workout at St. FX
Crossfit 7:46 [4] 0.8 km (9:42 / km)
ahr:157 max:169 shoes: Gel Nimbus 12 - Asics
4 rounds of:
3 cleans
6 burpees
9 air squats
12 kettle bells
200m sprint
3 cleans
6 burpees
9 air squats
12 kettle bells
200m sprint