Training Log Archive: OLIn the 7 days ending Sep 30, 2012:
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Sunday Sep 30, 2012 #
11 AM
Run - Treadmill (LADDER) 30:00 [4] 3.2 mi (9:22 / mi)
slept:4.0 weight:170lbs shoes: Asics Gel Trainer (#2)
Rough night shift:
10 min at 6.1
10 min at 6.4
10 min at 6.6
10 min at 6.1
10 min at 6.4
10 min at 6.6
Crossfit 16:00 [4]
Five rounds for time of:
-Row 500 meters
-110 pound machine Bench press, 15 reps.
-Row 500 meters
-110 pound machine Bench press, 15 reps.
Saturday Sep 29, 2012 #
9 AM
Cycling - MTB 1:00:00 [3]
Ride with Woods.
HARD, TECHNICAL ride...
Was challenging, looking forward to getting better at it and need to research mountain bikes for a purchase next year.
HARD, TECHNICAL ride...
Was challenging, looking forward to getting better at it and need to research mountain bikes for a purchase next year.
Friday Sep 28, 2012 #
5 AM
Run - Treadmill (5 x 1/4 mile) 25:00 [5] 2.5 mi (10:00 / mi)
ahr:149 max:170 slept:6.5 weight:171lbs shoes: Asics Gel Trainer (#2)
Been eating TOO MUCH!
5 min w.u.
5 x 1:45 / 2:15 recover
Supposed to be 400 m repeats.
Level 9.0 at 2.5% incline for this set.
Can tell I haven't been running much
5 min w.u.
5 x 1:45 / 2:15 recover
Supposed to be 400 m repeats.
Level 9.0 at 2.5% incline for this set.
Can tell I haven't been running much
Crossfit 12:00 [4]
Felt good after this set. Challenging, and needs some work.
Can start to feel better with dryland training.
1000m row (4:30)
7 muscle-ups
15 cleans (135 lbs)
had to break on the cleans
Can start to feel better with dryland training.
1000m row (4:30)
7 muscle-ups
15 cleans (135 lbs)
had to break on the cleans
Thursday Sep 27, 2012 #
5 AM
Swim - pool (IM) 30:00 [3] 1.45 km (20:41 / km)
slept:6.5 weight:169lbs
4 x (100 swim / 25 kick)
250 pull
7 x 100 IM on 2:00, holding 1:45.
Strokes felt awful.
Tired, arms were sore.
250 pull
7 x 100 IM on 2:00, holding 1:45.
Strokes felt awful.
Tired, arms were sore.
Wednesday Sep 26, 2012 #
6 AM
Crossfit 10:00 [4]
5 rounds of:
-3 x 95 lbs snatch
-6 x box jump
-12 x 24kg KB swing
-3 x 95 lbs snatch
-6 x box jump
-12 x 24kg KB swing
7 AM
Swim - pool (pull) 30:00 [1] 1.2 km (25:00 / km)
2 x 200 free w.u.
4 x 200 free pull with buoys
4 x 200 free pull with buoys
Tuesday Sep 25, 2012 #
7 PM
Cycling - CX (Cross Race) 1:00:00 [5]
Finished my first cyclocross race.
4 laps at Goldbar Race.
2 laps w.u.
Got more comfortable and aggressive on the course with each lap.
4 laps at Goldbar Race.
2 laps w.u.
Got more comfortable and aggressive on the course with each lap.
Monday Sep 24, 2012 #
11 AM
Cycling - Road bike 1:30:00 [3] 45.0 km (2:00 / km)
2 PM
Crossfit 16:00 [4]
21 - 15 - 9 reps of:
-Deadlifts (150lbs)
-OHS (95 lbs)
OHS were hard. My shoulders were weak, and I wasn't getting good range of motion.
2-2-2-2-2-2-2 weighted Pull ups (strict)
-used a 25 lb weight.
"some rowing and air dyne w.u. and w.d.
-Deadlifts (150lbs)
-OHS (95 lbs)
OHS were hard. My shoulders were weak, and I wasn't getting good range of motion.
2-2-2-2-2-2-2 weighted Pull ups (strict)
-used a 25 lb weight.
"some rowing and air dyne w.u. and w.d.