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Training Log Archive: OL

In the 7 days ending Jan 16, 2011:

activity

time

miles

Cycling - Trainer (fluid)

2:00:00

36.66

(3:16)

59.0

(2:02)

Swim - pool

1:30:00

2.73

(32:55)

4.4

(20:27)

Run - outside

1:16:37

7.77

(9:52)

12.5

(6:08)

Crossfit

41:48

Run - Treadmill

30:00

3.9

(7:41)

6.28

(4:46)

Run - Track

18:45

1.46

(12:50)

2.35

(7:59)

Total

6:17:10

52.53

84.53

averages - sleep:6.7 weight:175.6lbs

1:30

0:00

» now

Sunday Jan 16, 2011 #

9 AM

Run - outside 1:16:37 [4] 12.5 km (6:08 / km)
ahr:146 max:160 slept:5.0 weight:177lbs shoes: Asics Kayano

9:54/mile pace, SNOWY conditions.
Felt good though surprisingly. Adductors sore from yesterdays CF.

9:38/140bpm
10:11/138bpm
10:06/144bpm
10:09/149bpm
10:04/151bpm
9:25/151bpm
9:28/150bpm
10:15/154bpm

Saturday Jan 15, 2011 #

Crossfit 15:00 [4]
weight:179lbs

5x5 back squats (135, 185, 205, 205, 205)
-worked on going really low. could feel my adductors working

4x3 box jumps (36 inches)

9 AM

Cycling - Trainer (fluid) 30:00 [3] 11.0 km (2:44 / km)
ahr:157 max:168 slept:5.0 weight:176lbs

10 min warm up

6x (2 min hard/ 1 min spin)

5 min easy spin

Friday Jan 14, 2011 #

9 AM

Crossfit 12:09 [5]
ahr:157 max:167 slept:8.0 weight:176lbs

2 rounds of:

100 double unders
25 overhead squat (90lbs)
25 pull ups
50 m bear walk

10 AM

Swim - pool 1:00:00 [3] 3.0 km (20:00 / km)

4x250 IM order
4x250 pull (paddles, no paddles)
2x250 kick
5x100 free on 2:00, holding 1:30's

Thursday Jan 13, 2011 #

5 AM

Run - Treadmill (2x12 min) 30:00 [4] 3.9 mi (7:41 / mi)
ahr:160 max:165 slept:7.0 weight:175lbs shoes: Piranhas

-5 min w.u
-2x12 minute intervals with 2 min rest between

-Went at 7.8 at 2.0% incline. Seemed to be a decent pace for this interval.
Longest interval thus far since doing crossfit.
Calves were sore after.

Wednesday Jan 12, 2011 #

5 AM

Swim - pool (200 IM's) 30:00 [3] 1.4 km (21:26 / km)
slept:7.0 weight:174lbs

7x200 IM on 10 seconds rest.

Fly all one arm.

6 PM

Crossfit 6:00 [4]
ahr:140 max:154

50, 40, 30, 20, 10 reps of

Double unders
Situps.

Easier to do this time around. I think this was a PB for time.

Tuesday Jan 11, 2011 #

5 PM

Cycling - Trainer (fluid) tempo (80 min Tempo) 1:30:00 [5] 48.0 km (1:53 / km)
ahr:152 max:158 slept:8.0 weight:173.6lbs

10 min warm up

80 minutes, trying to hold HR above 150 bpm.

Left medial quad was acidy after 40 minutes (had to check on soup) but then was ok for the last 40 minutes. Need more warmup time?

Monday Jan 10, 2011 #

9 AM

Crossfit 8:39 [4]
ahr:160 max:170 slept:7.0 weight:173.8lbs

5 rounds of:

5 power cleans (135lbs)
10 box jumps

CFE site said 205lbs for cleans.
I used a 36" box jump.

10 AM

Run - Track (CROSSFIT ) 18:45 [3] 2.35 km (7:59 / km)
ahr:166 max:178 shoes: Piranhas

10 laps, at the end of each lap I did an exercise of 10 reps or so.
Don't remember exactly what though.
(air squats, kettle bell, reverse lunge, planks, push ups, burpees, doubles)

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