Training Log Archive: FinisherIn the 7 days ending Apr 28, 2013:
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Sunday Apr 28, 2013 #
Event: NWM 1/2 DC
Road run race 2:10:00 [3] 21.3 km (6:06 / km)
Ran the Nike Women's 1/2 marathon in Washington D.C.
Previously ran the San Francisco version in 2011 with 23,000 other women, this one was a bit smaller at 15,000.
Nice, flat course on a beautiful morning. Glad the run started at 7am as the sun was out and it was getting a bit toasty...a nice feeling to be running in that weather since ours has sucked for so long!
Ran a comfortable pace, nothing crazy, more like a training run. Spent 10 mins. in the washroom line at the 2nd or 3rd mile since there were only a few porta-potties at various places along the course and I already really needed a pee break!
Finished strong and got my Tiffany's finishers medal.
Thursday Apr 25, 2013 #
Rowing Erg 25:00 [3]
An easy 5k to loosen up my legs...
Wednesday Apr 24, 2013 #
Rowing Erg warm up/down 6:00 [1]
CrossFit 45:00 [3]
Elbow still sore so I stayed away from the cindy warm up rounds.
Strength: 3 rep max squat
For whatever reason, I struggle the most with adding weight to my squats. Last week I did 115 for 3 reps.. Today I tried 120 and got 2 of the 3 before I dropped the bar off my shoulders.
WOD:
"Grace"
30 clean and jerk (75)
4:15
then 5 minutes rest before
amrap 5 minutes
30 du's
5 burpees
3+ 30 du's
I'm getting better at the double unders.
Note
Massage. This one hurt. A lot of tightness to work out all over the place.
Monday Apr 22, 2013 #
Rowing Erg warm up/down 5:00 [1]
CrossFit 1:00:00 [3]
My elbow is quite sore still (tendinitis) so I decided to lay off the warm up rounds of pull ups, push ups and squats.
Did the warm up stretches after my row and foam rolled and did some extra stretches.
Strength: Clean and jerk 1 rep max (100lbs)
Did a few at 100lbs but couldn't clean 105 to even attempt the jerk part. my cleans are my limiting factor right now! Last week I did 6 singles at 90lbs so to be able to do a couple at 100 today felt good.
WOD: 15 min AMRAP
20 ground to overhead (65)
10 burpee over bar
20 jumping squats
My squats hurt so much, the lactic acid in my legs was brutal! Can you believe I couldn't string 20 jumping suats together...brutal!
Ended up with 3+20 ground to overheads
More stretching and rolling.
Trail Run (road and trail mix) 33:00 [3] 5.0 km (6:36 / km)
shoes: Asics Gel Nimbus 14 BLK
Lunch run with Josie.
Our goal was to find if a cemetery road met up with the David Balfour Trail system...and it does!
We ran part of the trail and across a wooden bridge to a set of long stairs that brought us up to Mt Pleasant, just south of St. Clair before the hill down into the valley on Mt Pleasant.
Beautiful day with a nice mix of road and trail.
Will have more to discover at a later date :)
Our goal was to find if a cemetery road met up with the David Balfour Trail system...and it does!
We ran part of the trail and across a wooden bridge to a set of long stairs that brought us up to Mt Pleasant, just south of St. Clair before the hill down into the valley on Mt Pleasant.
Beautiful day with a nice mix of road and trail.
Will have more to discover at a later date :)