Training Log Archive: OL

In the 7 days ending Apr 1, 2012:

activity

time

miles

Swim - pool

1:00:00

1.86

(32:11)

3.0

(20:00)

Run - outside

56:00

9.56

(5:51)

15.39

(3:38)

138

Strength, Core, Stretch

20:00

Crossfit

10:00

Total

2:26:00

11.42

18.39

138

averages - sleep:6.7 weight:174.3lbs

1:00

0:00

9 AM

Run - outside long 56:00 [3] 9.56 mi (5:51 / mi) +138m 5:36 / mi
ahr:156 max:174 slept:6.0 weight:175lbs shoes: Gel Nimbus 12 - Asics

Long run outside from RR downtown.
hard run as I am out of shape and recovering from the cold I had early in the week.

6 AM

Crossfit 10:00 [3]
slept:7.0 weight:176lbs (sick)

21-15-9 reps of:

135lb back squat
28kg KBs

Strength, Core, Stretch 20:00 [3]

TRX work, supermans, hollow rock, ham curls, leg extensions.

9 AM

Swim - pool (100s) 1:00:00 [4] 3.0 km (20:00 / km)
slept:7.0 weight:172lbs

6 x 200 w.u. on 4:00, (3:30s)

8 x 100e on 1:45 holding 1:30;s

5 x 200 w,d.