Training Log Archive: OLIn the 7 days ending Nov 13, 2011:
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Sunday Nov 13, 2011 #
5 AM
Swim - pool 25:00 [4] 1.2 km (20:50 / km)
slept:7.0 weight:175lbs
2x200 wu.
4x200 on 3:25, holding 3:09s.
Not the best set. I wasn't feeling it. Slow times.
4x200 on 3:25, holding 3:09s.
Not the best set. I wasn't feeling it. Slow times.
Saturday Nov 12, 2011 #
5 AM
Run - Treadmill (SHORT TOSH) 21:00 [5] 2.5 mi (8:24 / mi)
ahr:157 max:177 slept:7.0 weight:175lbs
5 min w.u.
3 x (100m + 200m + 400m)
(20sec, 45 sec, 90 sec)
Tough. I can tell I haven't been running much, BUT my foot is feeling much better.
3 x (100m + 200m + 400m)
(20sec, 45 sec, 90 sec)
Tough. I can tell I haven't been running much, BUT my foot is feeling much better.
Wednesday Nov 9, 2011 #
10 AM
Cycling - trainer (gym) (3x 10 min) 1:05:00 [5] 32.0 km (2:02 / km)
ahr:149 max:168
avg 261 watts, 93 rpm,
20 min w.u.
3x 10 min work, 5 min spin
-hold +300watts, 90-96 rpm, level 15
20 min w.u.
3x 10 min work, 5 min spin
-hold +300watts, 90-96 rpm, level 15
11 AM
Crossfit 19:55 [5]
ahr:157 max:170 slept:6.0 weight:173lbs
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
(almost didn't do this set)
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
(almost didn't do this set)
Tuesday Nov 8, 2011 #
6 AM
Swim - pool 45:00 [2] 2.0 km (22:30 / km)
Monday Nov 7, 2011 #
5 AM
Crossfit 10:04 [4]
ahr:155 max:166
For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps
*(started first set of 20 reps with115lbs, then went up to 135lbs.)
Happy as I was able to do the prescribed weight.
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps
*(started first set of 20 reps with115lbs, then went up to 135lbs.)
Happy as I was able to do the prescribed weight.
6 AM
Strength, Core, Stretch 8:00 [3]
ahr:152 max:164
4 rounds of:
2 x 155lb hang cleans
30 seconds of heavy rope work
2 x 155lb hang cleans
30 seconds of heavy rope work