Training Log Archive: OLIn the 7 days ending Nov 21, 2010:
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Friday Nov 19, 2010 #
6 AM
Cycling - trainer (gym) 15:00 [5] 10.5 km (1:26 / km)
ahr:155 max:160 slept:5.0 weight:172.6lbs
5 min warmp up
9 minutes TT effort
1 min warm down
9 minutes TT effort
1 min warm down
Crossfit 15:00 [3]
1-1-1-1-1-1-1 hanging snatch
Only got up to 95 lbs, but I am concentrating on form and techinque first.
Only got up to 95 lbs, but I am concentrating on form and techinque first.
7 AM
Swim - pool 35:00 [3] 1.7 km (20:35 / km)
100-200-300-400-300-200-100
free work (pull, paddles swim)
free work (pull, paddles swim)
Thursday Nov 18, 2010 #
6 AM
Crossfit 7:00 [5]
slept:4.5 weight:172lbs
7 min AMRAP:
-7 thrusters (80lbs)
-7 GHD
-7 GH situps.
Could have used 90 lbs, but my shoulders, wrist and forearms needed a break.
-7 thrusters (80lbs)
-7 GHD
-7 GH situps.
Could have used 90 lbs, but my shoulders, wrist and forearms needed a break.
Swim - pool (I.M workd) 25:00 [2] 1.0 km (25:00 / km)
3x (4x75 IM order, 50 swim/25 kick)
100 IM scull
-Not the best swim, I can tell that I haven't been swimming for a while.
And my arms were sore from the crossfit work out before.
100 IM scull
-Not the best swim, I can tell that I haven't been swimming for a while.
And my arms were sore from the crossfit work out before.
Tuesday Nov 16, 2010 #
Run - Track intervals 24:00 [4] 2.0 km (12:00 / km)
shoes: Asics Gel Trainer 1
drill and video work to warm up.
10x200 repeats (38 to 43 seconds per 200m)
-good workout, good pacing from start to finish. Started to get tired at number 7.
10x200 repeats (38 to 43 seconds per 200m)
-good workout, good pacing from start to finish. Started to get tired at number 7.
2 PM
Strength, Core, Stretch (legs) 10:00 [3]
leg work. quads and adductors
Crossfit 30:00 [3]
slept:6.0 weight:174lbs
5x3 cleans
3x3 snatch
1x1 full snatch (had to stop, my shoulder was hurt)
-got up to 135 lbs on the cleans, 125 on the snatch.
Too much weight and my shoulder was already pre hurt.
3x3 snatch
1x1 full snatch (had to stop, my shoulder was hurt)
-got up to 135 lbs on the cleans, 125 on the snatch.
Too much weight and my shoulder was already pre hurt.
Monday Nov 15, 2010 #
1 PM
Cycling - trainer (gym) warm up/down 30:00 [3] 16.0 km (1:53 / km)
ahr:139 max:146 slept:8.0 weight:173lbs
spin bike at the gym. My back was sore from the morning.
2 PM
Strength, Core, Stretch 20:00 [3]
crossfit drills, bench press, jumping squats and some core work.