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Training Log Archive: OL

In the 7 days ending Dec 19, 2010:

activity

time

miles

Swim - pool

2:35:00

4.13

(37:31)

6.65

(23:18)

Cycling - Trainer (fluid)

1:30:00

29.83

(3:01)

48.0

(1:53)

Crossfit

58:16

Run - Treadmill

36:35

4.33

(8:27)

6.97

(5:15)

Strength, Core, Stretch

24:00

Unspecified

10:00

0.9

(11:07)

1.45

(6:54)

Total

6:13:51

39.19

63.07

averages - sleep:7 weight:175.6lbs

1:30

0:00

» now

Sunday Dec 19, 2010 #

9 AM

Cycling - Trainer (fluid) (Long bike) 1:30:00 [5] 48.0 km (1:53 / km)
ahr:152 max:163 slept:7.0 weight:175lbs

-20 minute warmup spin
-60 minute hard ride.
(30 min 16 rpe, 30 min 18rpe)
-10 minutes rollers.

legs were acidy and heavy to start, kind of settled in the last 30 minutes.
53x 4th largest cog (9 speed cervelo)

Saturday Dec 18, 2010 #

7 AM

Crossfit 15:31 [5]
ahr:159 max:168 slept:7.0 weight:175lbs

5, 4, 3, 2, 1, 1, 1 OHS (95lbs up to 175 lbs)
10 min break
100 double unders (bad rope, faulted lots)
10 pull ups
50 doulble unders
20 pull ups (could only do 4 or three at a time)

8 AM

Swim - pool 30:00 [3] 1.5 km (20:00 / km)

400 broken e w.u.
50 kick
10x100 @ 2:00, best avg (1:33's for all)
50 kick

swim felt smooth and good. Holding 16 to 17 strokes per 25m

Friday Dec 17, 2010 #

6 AM

Swim - pool (IM work) 1:10:00 [2] 3.4 km (20:35 / km)
slept:7.0 weight:175lbs

4x400 IM order drill work
2x (8x50, y, y/k, k, k/t, t, t/e, e, e/y)
5x 200 kick SBSF

Thursday Dec 16, 2010 #

6 AM

Run - Treadmill intervals 36:35 [5] 4.33 mi (8:27 / mi)
ahr:163 max:180 slept:7.0 weight:175lbs shoes: Asics Gel Trainer 1

10 min warm up,
-6 x 0.5 mile repeats with 90 seconds between. Keep pace the same for all.
-Started out way too fast (10.5) and ended up going down to 9.2.
-couldn't remember my 1/2 mile pace.
-I was cutting corners on the distance at that point as well. NOT good.
-legs were kind of sore from yesterdays leg workout.

7 AM

Crossfit 12:00 [5]
ahr:155 max:169

Tabata jumping squats
2 min rest
Tabata double unders (bad rope)
-3x6 pull ups, working on form and pulling from lats.

Wednesday Dec 15, 2010 #

5 AM

Crossfit 20:00 [4]
slept:7.0 weight:177.5lbs

-10, 8, 5, 3, 3, 3 reps of deadlifts
(135, 185, 225, 245, 255 lbs)

3 rounds:
-L-Sits 1 min, 30 sec rest
-hollow rock 1 min, 30 sec rest

-struggled with this one. Just gotta work on L-sits

6 AM

Strength, Core, Stretch (2x 30 (legs)) 12:00 [3]

1. pointed toe ham curls ( 50 lbs)
2. Leg extensions (100lbs)
3. leg press (225 lbs)

Pointed toe ham curls are getting less painful around the inner knees. Feels like its strengthening the ligaments and tendons.

Swim - pool 55:00 [3] 1.75 km (31:26 / km)

3x250 swim
3x250 pull (paddles and buoys)
20x25 on 0:45

avg 25s speed was 16-18 seconds. Tried to go as fast as form would allow me. 19-20 Stroke Count, focused on eyes down, spiderman pull and not crossing legs when kicking

much better swim.

Tuesday Dec 14, 2010 #

Note

Dr. Derek @ 0740

6 AM

Unspecified warm up/down (Stairs) 10:00 [3] 0.9 mi (11:07 / mi)
ahr:140 max:142 slept:7.0 weight:176lbs shoes: Asics Gel Trainer 1

warm up before crossfit

Crossfit 10:45 [5]
ahr:163 max:171 shoes: Asics Gel Trainer 1

7 rounds:
-10 pull ups
-5 x 95lb behind the neck press
-5 x 95 lb overhead squat
-10 24" box jumps

-pull ups were hard (forearms not good at all)

Strength, Core, Stretch (TRX & back) 12:00 [3]

2x30 reps back (lying row, lat pull down)

TRX core work

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