Training Log Archive: OLIn the 7 days ending Jan 23, 2011:
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Sunday Jan 23, 2011 #
5 AM
Strength, Core, Stretch 15:00 [4]
slept:7.0 weight:175.7lbs
5 rounds of:
10 back squats (135lbs)
10 kettle bells (24kg)
10 dead lifts (135 lbs)
Left front hip sore during squats and deadlifts
10 back squats (135lbs)
10 kettle bells (24kg)
10 dead lifts (135 lbs)
Left front hip sore during squats and deadlifts
Saturday Jan 22, 2011 #
5 AM
Swim - pool (75's) 20:00 [4] 1.0 km (20:00 / km)
8x75 free on 1:30, holding 1:15's down to 1:05's.
First two were warm ups, then started to pick it up a bit.
Form work (high elbow catch, tight kick)
100 w.d
First two were warm ups, then started to pick it up a bit.
Form work (high elbow catch, tight kick)
100 w.d
Friday Jan 21, 2011 #
9 AM
Crossfit 5:37 [5]
ahr:151 max:159
Cross fit main site W.O.D.
21 L pull ups
20 One leg squats (alternating legs)
18 L pull ups
16 one leg squats
15 L pull ups
12 One leg squats
12 L Pull ups
8 One leg squats
21 L pull ups
20 One leg squats (alternating legs)
18 L pull ups
16 one leg squats
15 L pull ups
12 One leg squats
12 L Pull ups
8 One leg squats
4 PM
Cycling - Trainer (fluid) (Endurance) 1:15:00 [5] 40.0 km (1:53 / km)
ahr:152 max:159 slept:8.5 weight:174.6lbs
10 minute warm up
60 minutes holding 90 rpm, 32km/h avg.
5 minute warm down.
Took a while for my HR to get up to the 150bpm zone (about 10 minutes)
I was doing 6 minutes in aero and then 4 minutes upright.
Feeling tired all this week. Was not looking forward to the ride, but glad I did it once done. Easily taking in a full bottle of water during these sessions.
60 minutes holding 90 rpm, 32km/h avg.
5 minute warm down.
Took a while for my HR to get up to the 150bpm zone (about 10 minutes)
I was doing 6 minutes in aero and then 4 minutes upright.
Feeling tired all this week. Was not looking forward to the ride, but glad I did it once done. Easily taking in a full bottle of water during these sessions.
Thursday Jan 20, 2011 #
6 AM
Crossfit 12:00 [5]
ahr:158 max:171 slept:6.0 weight:175lbs
AMRAP in 12 minutes
5 splits (115 lbs)
5 front squats (115 lbs)
12 lateral jumps over bench
12 push ups
I did 8 rounds
difficult to do when you went to the whiskey tasting the night before.
5 splits (115 lbs)
5 front squats (115 lbs)
12 lateral jumps over bench
12 push ups
I did 8 rounds
difficult to do when you went to the whiskey tasting the night before.
Wednesday Jan 19, 2011 #
5 PM
Crossfit 15:00 [4]
slept:9.0 weight:173lbs
2x 1/2 flight simulator double unders, no broken or restart
5-10-15-20-25-20-15-10-5
1-1-1-1-1 Dead lift (275lbs for all)
5-10-15-20-25-20-15-10-5
1-1-1-1-1 Dead lift (275lbs for all)
Tuesday Jan 18, 2011 #
9 AM
Run - Treadmill hills (CFE HILLS) 30:00 [5] 2.5 mi (12:00 / mi)
ahr:164 max:177 slept:8.0 weight:171.5lbs shoes: Piranhas
5 min w.u.
2x 1 mile at 7% incline.
Started off at 7.5. Had to rest a bit at 1/2 mile and again. and Again.
Also needed to slow down the speed to 7.1 on the second one.
VERY hard set. I either started too fast or am weak at hills. I think a combination of both.
HR for entire set was 156 avg.
Will have to revisit this set in the future and note speeds.
2x 1 mile at 7% incline.
Started off at 7.5. Had to rest a bit at 1/2 mile and again. and Again.
Also needed to slow down the speed to 7.1 on the second one.
VERY hard set. I either started too fast or am weak at hills. I think a combination of both.
HR for entire set was 156 avg.
Will have to revisit this set in the future and note speeds.
10 AM
Crossfit 11:13 [5] 1.41 km (7:57 / km)
ahr:164 max:173
3 rounds of:
470m run on track
21 kettle bell swings
12 pull ups.
470m run on track
21 kettle bell swings
12 pull ups.
Monday Jan 17, 2011 #
6 AM
Crossfit 6:41 [4]
ahr:153 max:163 slept:7.0 weight:175lbs
21-15-9 reps of:
115lb cleans (full squat)
Bench dips (was supposed to do ring dips)
Left forearm still really bad on lifts
115lb cleans (full squat)
Bench dips (was supposed to do ring dips)
Left forearm still really bad on lifts
9 AM
Swim - pool (IM work) 45:00 [3] 2.0 km (22:30 / km)
4x250 IM order warmup
2 x
[50 IM change overs by 25m, starting with E/Y ending with E/E
100 medley warm down]
2 x
[50 IM change overs by 25m, starting with E/Y ending with E/E
100 medley warm down]