Training Log Archive: OLIn the 30 days ending Nov 30, 2012:
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Thursday Nov 29, 2012 #
Cycling - Trainer (fluid) (KESSLER IM SET) 1:48:00 [4] 51.46 km (2:06 / km)
ahr:146 max:165 slept:8.0 weight:174lbs
12 min, increase watts every 3 min (160, 165, 180, 185)
2 min recover
3 rounds:
(4 x (2 min high watts/ 1 min recovery)
10 minutes at or above IMP or at 70.3 pace.
4 min recovery)
Tried to hold high watts above 200 for the first set, and 215 for the last. (lower watts, but better pacing).
Tried to hold IMP at 180 watts.
Good set. Will become a staple, will try to get up to 4 sets. I'll either have to decrease efforts on the first couple sets.
168 watt avg for the set.
Tuesday Nov 27, 2012 #
Swim - pool (6 x 200s) 40:00 [3] 2.0 km (20:00 / km)
slept:7.0 weight:174lbs
6 x 200 on 3:45 (holding 3:07 to 3:12's)
2 x 200 pull w.d.
Happy with the set as my times were not that bad. Held back some.
Started to get tired on the last one.
Worked on 1. high elbow pull and 2. not crossing over.
Will need to progress to 300s and 400s soon.
Continued stroke improvement needed
Monday Nov 26, 2012 #
Run - Treadmill long 1:00:00 [3] 6.3 mi (9:31 / mi)
ahr:150 slept:8.0 weight:174lbs shoes: Asics Gel Trainer (#2)
Longest run of the season.
I am out of shape!
Crossfit 6:00 [3]
Tabata squats
50 situps
Sunday Nov 25, 2012 #
Cycling - trainer (gym) hills (LOW RPM/BIG GEAR) 33:00 [4] 11.0 km (3:00 / km)
slept:7.5 weight:174lbs
4 rounds of:
-5 min big gear (50 - 60 rpm, level 20)
-1 min SL L leg
-1 min SL R leg
avg watts 180
Crossfit 9:00 [4]
25 pullups
5 back squats
20 pullups
5 back squats
15 pull ups
5 back squats
10 pull ups
5 back squats
5 pull ups
R shoulder is starting to bug me again, similar injury from a few years back (2008, 2009). Acromo clavicular joint.
Saturday Nov 24, 2012 #
Cycling - trainer (gym) (4:00 / 2:00) 35:00 [4] 15.0 km (2:20 / km)
5 min. w.u.
5 x :
4:00 at 220 watts (level 15), 2:00 at 100+ rpm (level 11)
tried to keep the RPMs high on the recover spin to keep lactic acid high
Strength, Core, Stretch (SNATCH) 10:00 [3]
Found it easier to do from the hanging position, not deadlift
Swim - pool 20:00 [1] 1.0 km (20:00 / km)
Friday Nov 23, 2012 #
Run - Treadmill (30 sec sprints) 30:00 [4] 3.0 mi (10:00 / mi)
slept:8.0 weight:172.6lbs shoes: Asics Gel Trainer (#2)
12 x
0:30 sprint / 1:30 recover jog
Worked from 9.0 up to 10.5, and jogged the recover at 6.0
Was going to do 15 but got bored.
Crossfit 20:00 [5]
10 burpees
10 12' box jumps
10 24kg KB
Burpees were the worst. Didn't jump down from the box. Took it easy on the foot.
Wednesday Nov 21, 2012 #
Run - Treadmill (LACTATE SHUFFLE) 30:00 [5] 3.35 mi (8:57 / mi)
max:173 slept:7.0 weight:172.8lbs shoes: Asics Gel Trainer (#2)
7 min at 7.6 mph (2:30 jog)
6 min at 7.8 mph (3:00 jog)
5 min at 7.9 mph (1:30 jog)
Tough set. Need to do more often
Crossfit 24:00 [4] 1.64 km (14:35 / km)
shoes: Asics Gel Trainer (#2)
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 235 meters with a 20 pound medicine ball
Good set. The run was hard for the last half of each lap
Swim - pool (100's) 30:00 [1] 1.0 km (30:00 / km)
Swim for feel set.
Stroke and timing feels off. Need to swim more this week, but just for feel.
Physio, Chiro, IMS.. (Chiro and IMS) 30:00 [0]
Shoulders, low back and feet have been bugging me.
Limited range of motion in shoulders
Tuesday Nov 20, 2012 #
Cycling - Trainer (fluid) intervals (KESSLER) 1:25:00 [4] 41.0 km (2:04 / km)
ahr:147 max:168 slept:8.0 weight:174lbs
12 min, increase watts every 3 min (165, 185, 205, 215)
2 rounds:
(4 x (2 min high watts/ 1 min recovery)
10 minutes at or above IMP or at 70.3 pace.
4 min recovery)
Tried to hold high watts at 250 for the first set, and 230 for the second. (I was dying).
Tried to hold IMP at 180 watts.
Good set. Will become a staple, will try to get up to 4 sets. I'll either have to decrease efforts on the first couple sets.
172 watt avg for the set.
Saturday Nov 17, 2012 #
Run - Treadmill (LONG) 50:00 [3] 5.4 mi (9:16 / mi)
slept:9.0 weight:174lbs shoes: Asics Gel Trainer (#2)
After 50 minutes on the bike, I was done, mentally and physically.
-Poor nutrition for the day, tired from early morning w.o's, still kind of sick as well.
Crossfit (MET CON - BARBARA) 21:00 [4]
20 pullups
30 pushups
40 sit ups
50 air squats
Struggled through this one. Supposed to rest 3 min between each round, but I had to get to work.
Strength, Core, Stretch (GH BREAK UP) 20:00 [1]
Friday Nov 16, 2012 #
Cycling - trainer (gym) intervals (THRESHOLD LADDER) 52:00 [5] 22.0 km (2:22 / km)
ahr:144 max:161 slept:7.0 weight:173.6lbs
3 rounds of:
-1 min 260 watts/3 min 230 watts/5 min 210 watts with 4 min recovery spin
tough. Still suffering from being sick.
Thursday Nov 15, 2012 #
Run - Treadmill hills (HILL) 35:00 [5] 3.5 mi (10:00 / mi)
max:175 slept:7.0 weight:173lbs shoes: Asics Gel Trainer (#2)
-5 min w.u.
-5 rounds of:
4 min hill at 6.7% incline at 6.0 speed with 2 min walk between each
Wednesday Nov 14, 2012 #
Cycling - trainer (gym) (STRENGTH INTERVALS) 52:00 [5]
ahr:144 max:163 slept:7.0 weight:173lbs
5 rounds of:
-5 min heavy tension (18) at 60 to 70 rpm
-2 min recovery spin
Strength, Core, Stretch (CORNER ANGLE BAR) 10:00 [4]
Tuesday Nov 13, 2012 #
Climbing 1:00:00 [3]
Getting better, but could tell I have been sick and/or not climbing in a while
Monday Nov 12, 2012 #
Strength, Core, Stretch 10:00 [3]
Run - Treadmill 30:00 [3] 3.25 mi (9:14 / mi)
slept:6.0 weight:173.8lbs shoes: Asics Gel Trainer (#2)
10 min at 6.5
5 min at 6.8
5 min at 7.0
Still hard to breathe, still sick.
Crossfit 20:00 [5] 0.4 km (50:00 / km)
15 Deadlifts (185)
25 box jumps
50 kipping pullups
100 Wall ball
200 double unders
470m run with 45lb plate
Friday Nov 9, 2012 #
Cycling - trainer (gym) (CFE "TOSH") 1:00:00 [5] 29.0 km (2:04 / km)
ahr:144 max:168 slept:8.0 weight:173.6lbs
3 rounds of:
(1:00 sprint + 2:00 Sprint + 4:00 sprint, all with equal parts rest)
-110 rpm, 106 rpm, and 100 rpm avg for each interval
Hard set. Need to do more cycling.
Still feeling sick
Crossfit (FRONT SQUAT work) 15:00 [4]
1's were 185lbs (yellow and red plate)
others were 95 lbs (yellow plate)
Need to work on technique.
Crossfit 21:00 [5] 1.2 km (17:30 / km)
shoes: Asics Gel Trainer (#2)
500m row
21 burpees
470m run
Runs were actually pretty good. Took the first lap easy and then pushed the second.
Burpees were slow but strong, as I can't remember the last time I did them.
Strength, Core, Stretch 10:00 [0]
Not very much though.
Wednesday Nov 7, 2012 #
Run - Treadmill (6:00 / 2:00) 45:00 [4] 4.6 mi (9:47 / mi)
slept:6.5 weight:174lbs (sick) shoes: Asics Gel Trainer (#2)
-5 rounds of:
6 min (at 6.8 to 7.0) with 2 min recovery jog/walk
Head cold. Took it easy on this one and started off slow. Felt awful to start then got better.
Supposed to be 1200m with 2 to 3 min recovery.
Crossfit (GYMNASTICS WOD "MARY) 14:00 [4]
5 kipping handstand push ups
10 pistols, alternating legs
15 kipping pullups.
-
Strength, Core, Stretch 15:00 [0]
Swim - pool (KICK work) 30:00 [2] 0.8 km (37:30 / km)
200 y kick
200 t kick
100 e kick
didn't get my head wet, just a kick set.
Need to do more kick
Monday Nov 5, 2012 #
Swim - pool (5 x 200) 1:00:00 [4] 2.5 km (24:00 / km)
slept:8.0 weight:171lbs
5 x 200 on 3:40 (3:11, 3:09, 3:07, 3:05, 3:03)
3 x 200 pull on 3:20 (3:01)
2 x 200 back
1 x 100 y drill
Swam with a cap this time.
What a difference. Felt smoother, but my head overheated easily.
Crossfit 11:00 [4]
75 KB swings, varying single arm / full (16kg)
50 jumping lunges
25 kipping pullups.
I liked the jumping lunges. Could only do 10 at a time though. wall balls were the toughest.
Strength, Core, Stretch (YOGA) 50:00 [0]
Really good class.
Friday Nov 2, 2012 #
Crossfit 15:00 [3]
Front Squat 95
Push Jerk 95
Toes to Bar
Run - Treadmill hills (HILLS) 45:00 [4]
5 x (4 min hill / 3 min walk)
-at 6.2mph at 6.5 up to 6.9% incline
Thursday Nov 1, 2012 #
Crossfit 15:00 [4]
slept:6.0 weight:173lbs
50 kipping pullups
75 situps
50 OHS (65lbs)
75 D.U.
Double unders were tough. Faulted alot. Fatigue lead to faults.
Took a while to get this one going.
Swim - pool (MACCA) 1:00:00 [4] 2.8 km (21:26 / km)
4 x (3 x 50, every 3rd fast)
4 x (2 x 50, every 2nd fast) started to get tired
4 x (1 x 50, every one fast)
-tough set. Crossfit before fatigued the arms.
Cycling - Trainer (fluid) (POWER INTERVALS) 46:00 [5] 21.28 km (2:10 / km)
ahr:145 max:170
-3 rounds of:
4 x [1 min power/ 1 min recovery] with 4 min spin
tried to hold power at 290+ watts for the interval.
166 avg watts
legs were tired.