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Training Log Archive: OL

In the 7 days ending Nov 7, 2010:

activity

time

miles

Swim - pool

1:30:00

2.42

(37:08)

3.9

(23:05)

Cycling - MTB

47:00

5.28

(8:54)

8.5

(5:32)

Run - Treadmill

40:00

4.5

(8:53)

7.24

(5:31)

Crossfit

38:53

Cycling - trainer (gym)

30:00

10.0

(3:00)

16.09

(1:52)

Cycling - Trainer (fluid)

20:30

14.91

(1:22)

24.0

(51)

Strength, Core, Stretch

10:00

Total

4:36:23

37.12

59.74

averages - sleep:6.8 weight:171.4lbs

1:21

0:00

» now

Sunday Nov 7, 2010 #

12 PM

Run - Treadmill intervals (4x5 min) 36:00 [5] 4.0 mi (9:00 / mi)
ahr:156 max:178 slept:6.0 weight:170.9lbs shoes: Asics Gel Trainer 1

2% incline
5 min w.up
-4x (5 min (8.1-8.2) / 3 min recovery)

-easier to hold pace. Form started to break down in the final minute.

1 PM

Crossfit 15:00 [5]
ahr:167 max:177

15 min amrap:
-7 thrusters, 95 lbs (supposed to be cleans)
-9 pull ups

-Able to get through 12.5 or 13.5 rounds, can't remember. I lost count.
-hard workout. Need to work on my olympic lifts

Saturday Nov 6, 2010 #

Note
slept:6.0

No time to train today. Had to teach at ESA then go to work.

Friday Nov 5, 2010 #

8 AM

Cycling - Trainer (fluid) warm up/down 20:00 [3] 9.0 km (2:13 / km)
ahr:134 max:144

20 minute warmup ride before CFE bike set.

9 AM

Cycling - Trainer (fluid) (1:5 work/rest) 30 [5] 15.0 km (2 / km)
ahr:155 max:170 slept:8.0 weight:172lbs

10x (30 seconds sprint/2:30 recovery)

11 AM

Cycling - MTB warm up/down 47:00 [1] 8.5 km (5:32 / km)

Easy trail ride. Some steep climbs.
Legs are tired from yesterdays crossfit.

Thursday Nov 4, 2010 #

5 AM

Swim - pool (IM work) 30:00 [3] 1.4 km (21:26 / km)
slept:6.5 weight:171lbs

400 REV IM drill, 100 kick
7x100 IM work.
300 IM kick work.

5 PM

Crossfit 10:11 [5]
ahr:170 max:175 weight:171lbs

10, 9, ...2,1 reps of:
-pistols (each leg)
-lateral burpees.

pistols were hard.

Wednesday Nov 3, 2010 #

5 PM

Cycling - trainer (gym) 30:00 [3] 10.0 mi (3:00 / mi)
ahr:140 max:155 slept:6.5 weight:171.5lbs

Straight ride, medium tension.

Crossfit 5:51 [5]
ahr:158 max:170

50, 40, 30, 20, 10 reps of
double unders and sit ups.
-rope was better and able to do most double unders with non stop

Tuesday Nov 2, 2010 #

5 AM

Swim - pool 1:00:00 [4] 2.5 km (24:00 / km)

-400e, 300 form, 200 kick, 4x25 drill
-5x (4x50 e)
#1 & 2 drill work,
#3 descend (48-38)
#4 descend each 50
#5 descend (48-37)
-500 T work
-pool was hot, was a bit sluggish on the 50 fast work

7 AM

Strength, Core, Stretch (weights & TRX) 10:00 [4]
slept:8.0 weight:172lbs

chest w.o.
some TRX work.

11 AM

Crossfit 7:51 [5]
ahr:161 max:170

6x1 snatch (65lbs to 120lbs)

8 min AMRAP:
-5 clean and jerk (115 lbs)
-25 situps

-able to get to 6.5 rounds.
-form is coming with the lifts

12 PM

Run - Treadmill (Tabata) 4:00 [5] 0.5 mi (8:00 / mi)
ahr:171 max:182 shoes: Asics Gel Trainer 1

treadmill angle at 12%
speed at 7.7

4x (20:10).
-HARD! I almost threw up at the end. This one needs some work

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