Training Log Archive: OLIn the 7 days ending Nov 14, 2010:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Nov 14, 2010 #
Unspecified warm up/down (stairmaster) 15:00 [2] 1.34 mi (11:11 / mi)
ahr:131 max:143 slept:8.0 weight:173lbs shoes: Asics Gel Trainer 1
Crossfit 15:00 [5]
ahr:161 max:173
-4 minutes of: 7 cleans (95lbs) / 7 pulls ups
-1 minute rest
Everything got harder. Couldn't grip the bar anymore as my forearms started to tighten up.
Saturday Nov 13, 2010 #
Unspecified warm up/down (Stairmaster) 15:00 [2] 1.27 mi (11:49 / mi)
ahr:124 max:130 slept:5.0 shoes: Asics Gel Trainer 1
Procrastinated this workout and ended up not swimming like I planned.
Crossfit 20:00 [4]
ahr:158 max:172 weight:172lbs
-double unders
-good mornings (30lbs)
-push ups (lifting hands with chest touching)
-kettle bell (16kg)
-box jump (36 inch)
-good workout. A bit sluggish, but pushed through. had to improvise with the good mornings and box jumps.
-did some trigger point after and stretching.
Friday Nov 12, 2010 #
Run - outside long 1:07:32 [4] 12.13 km (5:34 / km)
ahr:156 max:162 slept:5.0 weight:173lbs shoes: Asics Gel Trainer 1
-tried to keep technique (ham pull, figure four, B.O.F landing)
first long run of the season. A bit sluggish at times.
mile splits:
8.42 (149)
8.39 (156)
8.35 (160)
9.19 (158)
10.26 (159)
8.23 (162)
9.11 (155)
8.18 (157)
Crossfit 12:00 [5]
ahr:158 max:172 slept:5.0 weight:172lbs
-10 bent over rows (70lbs)
-10 knees to toes
-10 snatch (70lbs)
-legs a bit sore from the run this morning, particularly glute meds
Wednesday Nov 10, 2010 #
Strength, Core, Stretch 15:00 [3]
-light weight with toes pointed on the ham extensions felt good for both of the knees.
Swim - pool (3x5 min) 30:00 [4] 1.5 km (20:00 / km)
slept:6.0 weight:173lbs
-#2-4 were tough. Tired to maintain a decent pace. (4:30-4:40).
Stroke rate was really high (18-19) and my back was sore from yesterdays cross fit.
Shoulder feeling a bit better.
Cycling - trainer (gym) 45:00 [4] 22.5 km (2:00 / km)
ahr:136 max:147 weight:173lbs
Legs were jello'd a bit.
Tuesday Nov 9, 2010 #
Crossfit 10:00 [4]
ahr:134 max:157 slept:7.0 weight:17lbs
2 L chinups
4 regular chin ups
6 kipping
-last couple rounds were hard. Unable to keep kipping momentum.
Monday Nov 8, 2010 #
Crossfit 18:00 [4]
ahr:157 max:167 slept:8.0 weight:170.9lbs
3 rounds:
10 clapping push ups
10 kettle bell swings (16lbs)
10 toes to bar.
not a good workout. Gym was busy, didn't get to do all the front squats so I did weights.
-noticing my Right shoulder is getting pain like it was last year. Need to keep up with the yoga exercies and mobility WODs