Training Log Archive: OLIn the 30 days ending Sep 30, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||||||||||
Sunday Sep 30, 2012 #
Run - Treadmill (LADDER) 30:00 [4] 3.2 mi (9:22 / mi)
slept:4.0 weight:170lbs shoes: Asics Gel Trainer (#2)
10 min at 6.1
10 min at 6.4
10 min at 6.6
Crossfit 16:00 [4]
-Row 500 meters
-110 pound machine Bench press, 15 reps.
Saturday Sep 29, 2012 #
Cycling - MTB 1:00:00 [3]
HARD, TECHNICAL ride...
Was challenging, looking forward to getting better at it and need to research mountain bikes for a purchase next year.
Friday Sep 28, 2012 #
Run - Treadmill (5 x 1/4 mile) 25:00 [5] 2.5 mi (10:00 / mi)
ahr:149 max:170 slept:6.5 weight:171lbs shoes: Asics Gel Trainer (#2)
5 min w.u.
5 x 1:45 / 2:15 recover
Supposed to be 400 m repeats.
Level 9.0 at 2.5% incline for this set.
Can tell I haven't been running much
Crossfit 12:00 [4]
Can start to feel better with dryland training.
1000m row (4:30)
7 muscle-ups
15 cleans (135 lbs)
had to break on the cleans
Thursday Sep 27, 2012 #
Swim - pool (IM) 30:00 [3] 1.45 km (20:41 / km)
slept:6.5 weight:169lbs
250 pull
7 x 100 IM on 2:00, holding 1:45.
Strokes felt awful.
Tired, arms were sore.
Wednesday Sep 26, 2012 #
Crossfit 10:00 [4]
-3 x 95 lbs snatch
-6 x box jump
-12 x 24kg KB swing
Swim - pool (pull) 30:00 [1] 1.2 km (25:00 / km)
4 x 200 free pull with buoys
Tuesday Sep 25, 2012 #
Cycling - CX (Cross Race) 1:00:00 [5]
4 laps at Goldbar Race.
2 laps w.u.
Got more comfortable and aggressive on the course with each lap.
Monday Sep 24, 2012 #
Cycling - Road bike 1:30:00 [3] 45.0 km (2:00 / km)
Crossfit 16:00 [4]
-Deadlifts (150lbs)
-OHS (95 lbs)
OHS were hard. My shoulders were weak, and I wasn't getting good range of motion.
2-2-2-2-2-2-2 weighted Pull ups (strict)
-used a 25 lb weight.
"some rowing and air dyne w.u. and w.d.
Friday Sep 21, 2012 #
Run - Treadmill hills (HILLS) 30:00 [3] 3.0 mi (10:00 / mi)
ahr:150 max:161 slept:6.5 weight:168.4lbs shoes: Asics Gel Trainer (#2)
5 x (2:30 at 6.0 at 6%/ 2:30 jog)
Wednesday Sep 19, 2012 #
Run - outside (RUN TO POOL) 50:00 [2] 5.5 mi (9:05 / mi)
shoes: Asics Gel Trainer (#2)
Swim - pool 45:00 [2] 2.0 km (22:30 / km)
Tuesday Sep 18, 2012 #
Crossfit 30:00 [3]
CFE:
6 x 2 deadlifts, 185lbs with some single arm KB swings for mobility.
5 rounds of:
-10 x 135 lb deadlifts
-10 x toes to bar.
Toes to bar were hard to do on the last set.
Monday Sep 17, 2012 #
Swim - pool (MACCA 50's) 40:00 [3] 2.0 km (20:00 / km)
slept:7.0 weight:169lbs
4 x 3 x 50, 3rd hard
4 x 2 x 50, 2nd hard
4 x 1 x 50, all hard
(able to hold sub 45 farily easy on the hard ones. Didn't push too hard though. Pool was really hot.
Climbing 2:00:00 [2]
Getting better! Still really hard. Able to do some 5.9 climbs with a few cheats
Friday Sep 14, 2012 #
Crossfit 20:00 [3]
slept:6.0 weight:168.6lbs
For Time: (5:11)
10 - Hang Power Cleans
2 - Back Squats
8 - Hang Power Cleans
4 - Back Squats
6 - Hang Power Cleans
6 - Back Squats
4 - Hang Power Cleans
8 - Back Squats
2 - Hang Power Cleans
10 - Back Squats
DE: Power Clean 8x2 @ 60% 1 RM
Post load to comments. Recover 5:00 - 10:00. Perform CFE S&C Wod
Thursday Sep 13, 2012 #
Swim - pool 50:00 [1] 2.0 km (25:00 / km)
Breast and fly work.
Wednesday Sep 12, 2012 #
Unspecified (ROWING) 20:00 [3] 3.8 km (5:16 / km)
10 min w.d after
Crossfit 4:11 [4]
slept:7.0 weight:167.6lbs
-Front squat (95lb)
-kipping pullups
Tuesday Sep 11, 2012 #
Run - Treadmill (3 x 1/2 miles) 28:00 [3] 2.84 mi (9:51 / mi)
ahr:150 max:171 weight:167.6lbs shoes: Asics Gel Trainer (#2)
3 x
-4 min at 7.4 / 2 minutes at walk.
5 min. w.d.
Took it easy. Just going through the motions this month.
Crossfit (Split Press) 10:00 [3]
reps of 95 up to 135lbs.
Monday Sep 10, 2012 #
Swim - pool 1:00:00 [1] 2.0 km (30:00 / km)
Sunday Sep 9, 2012 #
Cycling - Trainer (fluid) 1:40:00 [3] 45.0 km (2:13 / km)
ahr:123 max:129 slept:5.0 weight:167.6lbs
30 min at 25km/h
30 min at 26km/h
30 min at 27km/h
Thursday Sep 6, 2012 #
Cycling - trainer (gym) warm up/down 15:00 [1]
slept:7.0 weight:168lbs
10 min w.d before and after crossfit w.od.
Ate too much candy yesterday, as well as a late supper (2130)
Crossfit 5:00 [4]
Supposed to be 95 lbs.
Wednesday Sep 5, 2012 #
Crossfit 20:00 [4]
slept:7.0 weight:166lbs
50-40-30-20-10 of:
-Double unders
-situps
(5:29)
Strength, Core, Stretch (chest ) 10:00 [2]
Chest flys,
machine press
tri press downs
Tuesday Sep 4, 2012 #
Run - Treadmill 30:00 [2] 3.0 mi (10:00 / mi)
ahr:145 max:155 shoes: Asics Gel Trainer (#2)
level 6.0 to 5.8 at 2.3% incline.
HR shot up easily.
Still beat up from Ironman
Crossfit 13:50 [4]
15 Chest to bar pull-ups
20 Burpees
70 pound Sumo-deadlift high-pull (w KBs), 15 reps
Had to take it easy. Lungs burning!
Saturday Sep 1, 2012 #
Strength, Core, Stretch 40:00 [1]
slept:7.0 weight:164.2lbs
3 x 15 GH extension
3 x 10 pull ups
3 x 12 KB (20kg)
3 x 30lb Dumbell incline press
3 x 15 barbell squat
10 minutes of stretching after
Swim - pool 25:00 [3] 1.2 km (20:50 / km)
200 swim/100 kick
-one of each stroke with mixed kick
Felt good to swim.