Training Log Archive: OLIn the 7 days ending Dec 26, 2010:
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Sunday Dec 26, 2010 #
10 AM
Run - outside long 53:30 [4] 9.8 km (5:28 / km)
ahr:162 max:178 slept:8.0 weight:176lbs shoes: Asics Kayano
Outdoor run, lots of snow. Probably went too fast as I died coming back.
Good to run outside and try out new gear though.
Left glute kind of sore as well.
Good to run outside and try out new gear though.
Left glute kind of sore as well.
Friday Dec 24, 2010 #
9 AM
Cycling - Trainer (fluid) (2x5 / 5x1) 30:00 [5] 16.0 km (1:53 / km)
ahr:153 max:163 slept:5.0 weight:176lbs
5 min warmup
2x5 min interval with 2 minute rest between each then
5x1 min interval with 30 sec rest between each.
5 min rollers
Not the best workout, unsure of how hard to push on the first intervals, may have had too big a gear. Could have used a longer warm up.
2x5 min interval with 2 minute rest between each then
5x1 min interval with 30 sec rest between each.
5 min rollers
Not the best workout, unsure of how hard to push on the first intervals, may have had too big a gear. Could have used a longer warm up.
Thursday Dec 23, 2010 #
Note
RVH at 0800
Derek able to get deep into the forearm.
Felt much better after, but the epicondyle is still really inflammed. ICE!?
Derek able to get deep into the forearm.
Felt much better after, but the epicondyle is still really inflammed. ICE!?
5 AM
Crossfit 20:00 [4]
slept:7.0 weight:176.4lbs
3x1 Cleans (135lbs)
3x1 Snatch (115lbs - almost dropped the bar, may have been too heavy)
3x1 Split Jerks (135lbs)
All in all,able to push more weight but need to get some techniqe work.
Forearms are limiters as of now.
3x1 Snatch (115lbs - almost dropped the bar, may have been too heavy)
3x1 Split Jerks (135lbs)
All in all,able to push more weight but need to get some techniqe work.
Forearms are limiters as of now.
6 AM
Swim - pool 20:00 [3] 1.0 km (20:00 / km)
4x 250 as:
-200 free swim (moderate effort) / 50 kick (easy)
-avg (3:20 - 3:12)
-200 free swim (moderate effort) / 50 kick (easy)
-avg (3:20 - 3:12)
Wednesday Dec 22, 2010 #
5 AM
Run - Treadmill 30:00 [5] 3.3 mi (9:05 / mi)
ahr:155 max:174 slept:7.5 weight:176.4lbs shoes: Asics Gel Trainer 1
10 min warmup jog
4x800m at 9.3, 2.0% incline.
(Similar to last weeks 1/2 mile repeats. Much better pacing effort. Will need to get better and faster at this one. Only went as fast as technique would allow.)
5 min warm down
4x800m at 9.3, 2.0% incline.
(Similar to last weeks 1/2 mile repeats. Much better pacing effort. Will need to get better and faster at this one. Only went as fast as technique would allow.)
5 min warm down
Strength, Core, Stretch (2x30) 12:00 [4]
-incline chest
-7 deep dips with 5 close grip pushups
-7 deep dips with 5 close grip pushups
Tuesday Dec 21, 2010 #
5 AM
Swim - pool 30:00 [4] 1.2 km (25:00 / km)
slept:5.0 weight:177lbs
4x200 IM order
200 ez swim
Tabata with snorkel (8x25)
-that was HARD
200 ez swim
Tabata with snorkel (8x25)
-that was HARD
Monday Dec 20, 2010 #
Note
CSA at 1030
2 PM
Crossfit 17:30 [5]
ahr:160 max:173 slept:8.0 weight:177lbs
10 handstand pushups
100 20lb wall shots (10')
15 deadlifts (185lbs) {could have gone a bit heavier}
25 box jumps (36")
50 pullups (jumping and strict)
200 double unders (faulted alot)
400m run with 45lb plate (hard!)
Tough workout, but just picked a pace and held it.
100 20lb wall shots (10')
15 deadlifts (185lbs) {could have gone a bit heavier}
25 box jumps (36")
50 pullups (jumping and strict)
200 double unders (faulted alot)
400m run with 45lb plate (hard!)
Tough workout, but just picked a pace and held it.