Training Log Archive: BrownerIn the 7 days ending Mar 17, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Mar 17, 2013 #
Running 1:50:00 [3] 18.0 km (6:07 / km)
18k run w 3 hills
Saturday Mar 16, 2013 #
Running tempo 31:55 [4] 6.0 km (5:19 / km)
trying to work up to a 5:00 km pace on a flat road
1 km warm up
4 km tempo - tried for 5 min km, got it for km 2, 3 and 4 (w short breaks)
1 km cool down
1 km warm up
4 km tempo - tried for 5 min km, got it for km 2, 3 and 4 (w short breaks)
1 km cool down
Friday Mar 15, 2013 #
Crossfit 30:00 [4]
after snowboarding for 4 hours with Alexander:
warm up on treadmill
30 s work, 30 s rest for 20 min:
1-4 min: lunges with 10 lbs overhead
5-8 min: air squats
9-12: push ups
13-16: front squat with 40lbs
17-20: hip bends with 40 lbs
didn't keep score
warm up on treadmill
30 s work, 30 s rest for 20 min:
1-4 min: lunges with 10 lbs overhead
5-8 min: air squats
9-12: push ups
13-16: front squat with 40lbs
17-20: hip bends with 40 lbs
didn't keep score
Thursday Mar 14, 2013 #
Crossfit 30:00 [3]
Push press 1 rep max 80 lbs
WOD - Annie
50-40-30-20-10
Double Unders
Situps
Time - 11:02
WOD - Annie
50-40-30-20-10
Double Unders
Situps
Time - 11:02
Tuesday Mar 12, 2013 #
Crossfit 30:00 [4]
10 min EMOM
45 lb front squat
Hand stand push ups
Score 79
15 min AMRAP
15 KB swings
10 dead lifts @ 105lb
5 hand stand push ups
Score 6 reps plus 3 DLs.
45 lb front squat
Hand stand push ups
Score 79
15 min AMRAP
15 KB swings
10 dead lifts @ 105lb
5 hand stand push ups
Score 6 reps plus 3 DLs.
Monday Mar 11, 2013 #
Running 53:16 [3] 9.0 km (5:55 / km)
9k run home from work.