Training Log Archive: bbrookeIn the 7 days ending Jan 15, 2011:
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Saturday Jan 15, 2011 #
Run / Hike 34:53 [3] 3.52 mi (9:55 / mi)
slept:8.0 weight:128lbs shoes: Adidas Supernova Sequence 2
Jog at Davidson Mesa. I decided to try to push my pace a tiny bit faster than my recent "easy jogs". I know these splits won't impress anyone, but they're faster than the other runs I've done lately. :-P
10:21
9:41
9:23
(5:23)
Strength / Stretching 6:00 [3]
Stretching and dips x 20. Push-ups x 10.
Thursday Jan 13, 2011 #
4 PM
Run / Hike 36:45 [3] 3.13 mi (11:45 / mi)
slept:5.0 weight:128lbs shoes: Saucony Razor (Snow)
Jog at Davidson Mesa. I can't believe it was in the single digits for the past few days and then 50°F today. It was so nice! The northern part of the trail was very slushy, but the southern portion was mostly bare gravel.
5 PM
Strength / Stretching 5:00 [0]
Lots of stretching, especially my painfully sore back & lat muscles.
6 PM
Strength / Stretching (CrossFit) 55:00 [3]
shoes: Adidas Supernova Sequence 2
- Two rounds : jump-rope x 60 seconds / rest x 30 seconds / double-unders x 60 seconds / rest x 30 seconds / one-leg jump-rope x 30 seconds / other leg jump-rope x 30 seconds / sit-ups x 5 / (knee) push-ups x 5 / squats x 5.
- Dynamic stretching.
- Front / side / side / back planks x 30 seconds each position, then again at 60 seconds each position.
- Straight-leg sit-ups x 20, rocking sit-ups x 20.
- Turkish get-ups: 3 per side at 15#, 3 per side at 20#.
- For time: 1,000 jump-rope singles, with three burpees for every trip or rest. It took me 12 minutes, including one quick bathroom break and maybe five sets of burpees.
Wednesday Jan 12, 2011 #
Note
slept:6.0 weight:130lbs
Oof -- woke up with distinct pain / tightness / soreness in my left lat(?) muscle. It really hurts to move my left arm around, especially in the "putting hair in a ponytail" manner. Not sure if it's from yesterday's pull-ups or from sleeping in a contorted position. In either case, it hurts enough to skip today's workout. :-P
Tuesday Jan 11, 2011 #
Strength / Stretching (CrossFit) 1:05:00 [3]
slept:6.0 weight:130lbs shoes: Adidas Supernova Sequence 2
- Dynamic stretching to warm up.
- Two rounds to warm up: 6# medicine ball sit-ups x 15 / 10# wall-balls x 10 (highest target) / kips x 10.
- Technique work -- kettlebell clean and kettlebell clean and jerk.
- For time -- five rounds: 10# wall-balls x 20 / kipping pull-ups x 20. My time was 17:20, and I used the red (thinnest) band on the pull-ups. The wonder-woman types did this as prescribed in 10-11 minutes...or with heavier medicine balls (12-14#) and chest-to-bar pull-ups in ~12 minutes. Wow.
- 30-second hand-stands x 3.
- Three rounds: dumbbell bench press x 10 (20#, 15#, 15#).