Training Log Archive: OLIn the 7 days ending Aug 18, 2013:
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Saturday Aug 17, 2013 #
Cycling - Trainer (fluid) (EASY RIDE) 1:00:00 [2] 27.0 km (2:13 / km)
Not exactly sure what the workout was, but I'm sure it was an easy ride.
HR AND power not working now.
HR AND power not working now.
Friday Aug 16, 2013 #
1 PM
Crossfit (HELEN) 12:00 [5] 1.5 km (8:00 / km)
shoes: Gel Trainers Asics (#3)
3 ROunds of:
-500 m run
-21 KB swings (20 kg)
-12 pull ups (kipping, non butterfly)
Got stronger as the reps went on. I started slower as I ate just before I got there. Not much of a warm up either.
-500 m run
-21 KB swings (20 kg)
-12 pull ups (kipping, non butterfly)
Got stronger as the reps went on. I started slower as I ate just before I got there. Not much of a warm up either.
Crossfit 11:00 [5]
10 rounds of:
-1 muscle up
-2 HSPU
-4 pistols, 12 lb med ball
Good workout, things are coming back
-1 muscle up
-2 HSPU
-4 pistols, 12 lb med ball
Good workout, things are coming back
Strength, Core, Stretch 15:00 [4]
Asics 5 rounds of fun w.o., no toes to elbows though. Replaced that with Hamstring stretch.
mountain climbers
spider man pushups
weighted sit ups.
stretching.
mountain climbers
spider man pushups
weighted sit ups.
stretching.
2 PM
Swim - pool (Back end finish) 32:00 [3] 1.6 km (20:00 / km)
4 x:
300 easy pace (1:40's per 100)
4 x 25 descending
Lacking speed. I need to more sprint work and get my 50 free back under 30 seconds.
I was only doing 16-17 seconds on the last 25.
300 easy pace (1:40's per 100)
4 x 25 descending
Lacking speed. I need to more sprint work and get my 50 free back under 30 seconds.
I was only doing 16-17 seconds on the last 25.
Thursday Aug 15, 2013 #
5 AM
Crossfit 10:00 [3]
10 rounds of:
-7 knee to elbows
-7 burpees.
-7 knee to elbows
-7 burpees.
6 AM
Swim - pool (IM work) 40:00 [2] 1.8 km (22:13 / km)
4 x 200 Reverse IM drill/w.u.
4 x 200 IM mix, drill, kick, swim.
200 w.d.
Arms were tired from crossfit this morning.
4 x 200 IM mix, drill, kick, swim.
200 w.d.
Arms were tired from crossfit this morning.
Monday Aug 12, 2013 #
Swim - pool (Recovery Swim) 54:00 [1] 3.0 km (18:00 / km)
Super tired and sore from the long run yesterday.
1000 swim,
1000 pull
1000 kick.
1000 swim,
1000 pull
1000 kick.