Training Log Archive: OLIn the 31 days ending Oct 31, 2012:
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Tuesday Oct 30, 2012 #
Run - Treadmill (THRESHOLD LADDER) 44:00 [5] 4.5 mi (9:47 / mi)
slept:4.0 weight:173lbs shoes: Asics Gel Trainer (#2)
3 rounds of:
- 1 min 10/10 (9.0 mph)
- 3 min at 9/10 (8.0 to 7.5 mph)
- 5 min at 8/10 (6.7 - 7.0 mph)
Had to stop a few times.
-May have gone too hard on the first one,
-or didn't do a good enough warm up,
-or not enough sleep
-legs were sore from yesterdays squats
Crossfit (Hanging snatches) 10:00 [4]
did 115 lbs and worked on technique.
Was thinking of trying 135 but I think it was too much weight.
Monday Oct 29, 2012 #
Swim - pool (Back, Breast) 30:00 [2] 1.2 km (25:00 / km)
slept:7.0 weight:174lbs
3 x 100 kick, y/t/e
4 x 100 (50k/50t)
Crossfit 20:00 [4]
3 rounds of:
9 hang cleans (95 lbs)
12 box jumps, 24"
15 KB swings (45 lbs)
Sunday Oct 28, 2012 #
Run - Treadmill (TOSH) 29:00 [4] 3.1 mi (9:21 / mi)
slept:8.0 weight:174lbs shoes: Asics Gel Trainer (#2)
3 sets of:
(0:40 + 1:20 + 2:00 of work with equal parts rest)
Able to get up to 9.4 on the shorter intervals.
better than last time.
Should be able to push this set next time.
! Hamstring/glute insertion is tight and sore!
Crossfit 20:00 [5] 6.6 mi (3:02 / mi)
10 kipping pull ups
2:00 bike
12 x 135lb deadlifts
-deadlifts were pretty good.
-tried to hold 260 watts on the bike at 110 rpm
-pullups were really good.
Saturday Oct 27, 2012 #
Crossfit 24:00 [4] 2.0 mi (12:00 / mi)
weight:173lbs shoes: Asics Gel Trainer (#2)
21-18-15-12-9-6-3 reps of
Sumo Deadlifts
lateral hops over the bar
1 mile run.
run was slow, was supposed to to do high lift sumo deadlifts but I was scared for my shoulder.
Strength, Core, Stretch 20:00 [0]
My hamstrings are SUPER tight.
I need to do more daily stretching.
Thursday Oct 25, 2012 #
Cycling - Trainer (fluid) (THRESHOLD LADDER) 54:00 [5] 26.75 km (2:01 / km)
ahr:151 max:176 slept:8.0 weight:171lbs
3 rounds of:
1 min at 10/10 (held 275 watts avg)
3 min at 9/10 (225 watts avg)
5 min at 8/10 (200 watts avg)
4 min spin (140 avg)
-able to push harder than last week. Added an extra minute on the 8/10 effort.
-Happy with the set, but not happy with the drop off in watts for each set.
-Maybe need do an extra (4th) set and start slower and increase effort, OR..
have a longer warm up.
Tuesday Oct 23, 2012 #
Swim - pool 30:00 [3] 1.4 km (21:26 / km)
5 x 200 e on 3:45 (holding 3:15 to 3:10s)
Need to make this a staple weekly workout again.
Monday Oct 22, 2012 #
Crossfit 25:00 [3]
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
Able to do some free hanging muscle ups.
had a hard time with some of the latter Muscle ups. Kind of hurt my shoulder blade too (again).
Run - Treadmill (4:00 / 3:00 CFE) 35:00 [3] 3.6 mi (9:43 / mi)
ahr:146 max:174 shoes: Asics Gel Trainer (#2)
-7 min w.u.
-4 rounds of:
4:00 work / 3:00 recovery
-work started at 7.5 and got up to 8.5. I would increase every minute.
-recovery was at 3.1
Actually felt pretty good on this run today.
Strength, Core, Stretch (PINK BIKE) 20:00 [3]
Clock
Shoulder lift on ball
ball crawl
One leg dead lifts
TRX pullups
did a set of one legged stairs
Saturday Oct 20, 2012 #
Cycling - CX race (DEVON CX RACE) 1:00:00 [5] 18.0 km (3:20 / km) +100m 3:15 / km
ahr:161 max:179 slept:6.0
48:08 for 16 km.
Very slick conditions as it snowed.
+Was able to descend a muddy hill, as well as skid out my rear wheel
-Gotta learn to lay off the brakes.
Fun race, 6 laps, almost got lapped.
Strength, Core, Stretch (SQUASH) 50:00 [3]
Was fun , need to work on my back swing and serve receive.
Friday Oct 19, 2012 #
Crossfit 15:00 [4]
slept:7.0 weight:169.6lbs
21 double unders
7 pullups (kipping)
3 hanging snatches (95lbs)
-Good to do snatches, double unders were not good.
-rear delts are sore
Swim - pool 20:00 [0] 0.8 km (25:00 / km)
4 x 100 (2 e, 2 t)
2 x 200 back (able to hold 3:30)
100 free.
Climbing 1:30:00 [3]
About 5 climbs.
Getting better, tried some harder climbs today and almost able to do some 5.10 climbs.
Got tired towards the end and couldn't keep my grip.
Thursday Oct 18, 2012 #
Cycling - Trainer (fluid) (THRESHOLD LADDERS) 50:00 [4] 24.09 km (2:05 / km)
ahr:140 max:161 slept:8.0 weight:171lbs
3 sets of:
1 min at 100 rpm, 10/10 effort
3 min at 95 rpm, 8/10 effort
4 min at 90 rpm, 7/10 effort
4 min recovery spin
-not sure what the cadence was, but I tried to hold
1 min at 35k/h, 310 watts
3 min at 32k/h, 270 watts
4 min at 30/h, 250 watts
Strength, Core, Stretch (CFE MS) 10:00 [3]
5 x 5 deadlifts, 185bs.
Getting better at deadlifts. Trying to be cautious with my back and hamstrings.
Crossfit 14:00 [3] 0.94 km (14:54 / km)
shoes: Asics Gel Trainer (#2)
75 KBs (20kg)
50 hand release pushups
25 sumo DLs (70lbs)
Hand release pushups were the killer.
Getting better and starting to push the effort a bit on CF w.o.'s
Wednesday Oct 17, 2012 #
Crossfit 10:00 [4]
slept:6.0 weight:172lbs
15 - Power Clean (95)
25 - Double Unders
10 - Push Ups
Strength, Core, Stretch 15:00 [3]
Stretching, core and lacross ball work after crossfit.
Swim - pool (MACCA 50s) 1:00:00 [4] 2.45 km (24:29 / km)
4 x 3 x 50 (3rd fast) on 1:00 ez/ 0:50 fast interval
4 x 2 x 50 (2nd fast) on 1:00 interval
4 x 1 x 50 (all fast) on 1:00 interval
Held about 40 to 39 seconds for the fast ones.
3 x 3 x 50 kick, 3 of each with kickboard
Tuesday Oct 16, 2012 #
Run - Treadmill (TOSH "CFE") 31:00 [4] 3.1 mi (10:00 / mi)
slept:5.0 weight:169.5lbs shoes: Asics Gel Trainer (#2)
5 min w.u.
3 x (200 + 400 + 600) with equal rest for each set.
9.0, 8.5, 8.2 for each.
Crossfit 20:00 [4] 2.82 km (7:06 / km)
25 situps
21 shoulder press (2 x blue KBs)
470m run
managed to get 6 rounds in.
Swim - pool (5 x 200) 20:00 [2] 1.0 km (20:00 / km)
200 pull (3:20)
200 swim (3:22)
200 pull (3:15)
200 swim (3:18)
Felt a bit better.
Monday Oct 15, 2012 #
Crossfit 5:45 [4]
slept:7.0
5 x 115 lb hanging cleans
10 x pull ups (kipping)
20 double unders
Double unders were not very good.
Hanging cleans were fairly good. Need to work on technique.
Strength, Core, Stretch 10:00 [3]
10 toes to bar progression
Janes/ Clam shell work.
Swim - pool (300 broken work) 40:00 [2] 1.8 km (22:13 / km)
3 x 100 on 2:00 hold 1:41
6 x 50 on 1:00 hold 46
300 swim
3 x 100
6 x 50
AWFUL swim. Low back and hips were sore and locked up
Saturday Oct 13, 2012 #
Cycling - Trainer (fluid) (3 x 15 min build) 1:00:00 [3] 26.0 km (2:18 / km)
ahr:129 max:141 slept:7.0 weight:169.8lbs
1: 25k/h avg
2. 26k/h avg
3. 27k/h avg
15 min of Single leg drill
Friday Oct 12, 2012 #
Run - Treadmill intervals (US CROSSFIT) 47:00 [5] 5.0 mi (9:24 / mi)
slept:8.0 weight:169.4lbs shoes: Asics Gel Trainer (#2)
2:00. 4:00, 6:00, 8:00, 6:00, 4:00, 2:00 run at 6.6 to 7.2 at 2.5% incline with:
10 x 120lb lat pulldown
20 pushups
30 situps
I am out of running shape. Need to do more long slow runs and more interval speed work.
Thursday Oct 11, 2012 #
Run - Treadmill (steady run) 44:00 [3] 4.62 mi (9:31 / mi)
ahr:153 max:160 weight:169.4lbs shoes: Asics Gel Trainer (#2)
Crossfit (5 x 5 FS) 15:00 [4]
last 3 sets were at 165lbs
Strength, Core, Stretch (PINK BIKE CORE) 15:00 [3]
TRX horizontal pullup
weighted Clock
Single leg teeter totter
Weighted Ball plank walk
Shoulder press on ball
Wednesday Oct 10, 2012 #
Cycling - Trainer (fluid) (5 x 6 minute efforts) 1:21:25 [3] 38.0 km (2:09 / km)
ahr:135 max:153
5 x 6 minute efforts (trying to hold 230 watts from number 2 to 5) with 4 minutes recovery.
Sunday Oct 7, 2012 #
Swim - pool (BREAST / FREE) 30:00 [3] 1.6 km (18:45 / km)
slept:7.5 weight:170lbs
4 x 100 e on 1:55, DPS focus (holding 1:43s)
8 x 50 t on 1:05, holding 55s
4 x 100 e on 1:50, DPS focus (holding 1:40)
out os shape!
Saturday Oct 6, 2012 #
Cycling - CX race (JIM HORNER RACE) 1:00:00 [5] 15.5 km (3:52 / km) +156m 3:41 / km
ahr:170 max:176 slept:8.0 weight:170lbs
First race with Kona bike
First "Sport Category" race. Wasn't last at least.
Bike skills got better throughout the race.
I killed myself for three laps, because that's how many I thought we had to do. It was actually 5.
Low back was really sore at the end.
Thought it was only
Friday Oct 5, 2012 #
Strength, Core, Stretch warm up/down (PINKBIKE w.u.) 20:00 [3]
slept:7.0
3 rounds of:
Horizontal pull ups on TRX
Stability ball shoulder lifts (10lbs)
Clock arm pivot
Swiss Ball crawl
Weighted one leg deadlift
Crossfit 10:00 [3]
2 muscle ups
4 handstand pushups
8 24 kg KB swings
-almost able to do a complete unassisted muscle ups
Swim - pool (KICK) 17:00 [2] 1.25 km (13:36 / km)
4 x 200 kick with flippers (S/B/S/F)
Run - outside 39:40 [2] 7.14 km (5:33 / km) +62m 5:19 / km
ahr:151 max:163 shoes: Innov8 Trail
40 min loop from home
Wednesday Oct 3, 2012 #
Crossfit 12:00 [4]
slept:7.0 weight:170lbs
10 Deadlifts (150lbs)
10 kipping pull ups
30 double unders
I think I did 10 rounds or 11, lost track.
Tuesday Oct 2, 2012 #
Cycling - Trainer (fluid) (6/4) 50:00 [3] 23.0 km (2:10 / km)
ahr:130 max:150
10 min w.u.
4 x 6 min (hold HR at 140+) / 4 min recovery spin