Training Log Archive: OLIn the 7 days ending Jan 1, 2012:
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Saturday Dec 31, 2011 #
5 AM
Swim - pool (5x 200s) 32:00 [3] 1.8 km (17:47 / km)
slept:6.0 weight:175lbs
2x 200 w.u @ 3:45
5x 200e on 3:35 holding 3:10s
(Took it easier this time and worked on pull. Started to feel it on number 5. Was going to do 6 but decided not to because of being sick this week)
1x 200 back wd
1x 200 e wd
5x 200e on 3:35 holding 3:10s
(Took it easier this time and worked on pull. Started to feel it on number 5. Was going to do 6 but decided not to because of being sick this week)
1x 200 back wd
1x 200 e wd
Friday Dec 30, 2011 #
5 AM
Crossfit 8:42 [4]
ahr:147 max:162 slept:5.0 weight:174.8lbs
1000 m row (4:35)
3 rounds of:
7 x 115lb OHS
6 x Chest to bar pullups
5 x burpees.
Legs are weak!
3 rounds of:
7 x 115lb OHS
6 x Chest to bar pullups
5 x burpees.
Legs are weak!
10 AM
Strength, Core, Stretch 20:00 [1]
Some TRX work at MP,
20 minutes of stretching at work.
Felt good. Need to do this more often.
20 minutes of stretching at work.
Felt good. Need to do this more often.
Thursday Dec 29, 2011 #
2 PM
Run - Treadmill 28:00 [3] 3.0 mi (9:20 / mi)
ahr:155 max:166 slept:9.0 weight:174.8lbs (sick) shoes: Gel Nimbus 12 - Asics
Got sick on Christmas day so took the week off.
easy 30 minute run at 2.5% at 6.4mph.
Left Glute started to get sore during the run. Need to do some strength and training and maintenance work.
easy 30 minute run at 2.5% at 6.4mph.
Left Glute started to get sore during the run. Need to do some strength and training and maintenance work.
Crossfit 6:16 [3]
ahr:131 max:156
21-15-9 reps of:
135lb deadlift
GHD situps
finish off with 9 kipping pullups to get my kipping form back. Took it easy as this was day one back from being sick. Will take it easy the next few days as well.
135lb deadlift
GHD situps
finish off with 9 kipping pullups to get my kipping form back. Took it easy as this was day one back from being sick. Will take it easy the next few days as well.
5 PM
Cycling - Trainer (fluid) (LACTATE SHUFFLE) 46:00 [4] 22.0 km (2:05 / km)
ahr:154 max:167
20 minute w.u (HR around 135)
5 minutes hard : 2:30 recovery spin
6 minutes hard : 3:00 recovery spin
7 minutes hard : 2 minute warm down
Kept Wattage at 240 and rode easier than usual. HR shot up to above 160s.
5 minutes hard : 2:30 recovery spin
6 minutes hard : 3:00 recovery spin
7 minutes hard : 2 minute warm down
Kept Wattage at 240 and rode easier than usual. HR shot up to above 160s.