Training Log Archive: 222In the 7 days ending Feb 22, 2009:
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Sunday Feb 22, 2009 #
Running long 1:39:50 [3] 10.0 mi (9:59 / mi)
shoes: Asics Nimbus 9
Shilshole/Disco long loop time trial. Beat my previous time 4 minutes.
Saturday Feb 21, 2009 #
Paddling long 3:00:00 [1]
Easy paddle with Julie from NWOC. Beautiful day.
Friday Feb 20, 2009 #
Machine Metcon warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
easy mile for warm up
Strength Training (GJ) 16:00 [4]
"Louder than 10" - modified
5 MB burpees @ #20
10 pushups (broken sets)
15 KB Swing @ 1 pood
11 rounds @ 16:00
5 MB burpees @ #20
10 pushups (broken sets)
15 KB Swing @ 1 pood
11 rounds @ 16:00
Machine Metcon intervals 4:00 [4]
Tabata run 20:10 x 8 @ 7.2
Thursday Feb 19, 2009 #
Running intervals (track work) 26:19 [4] 2.8 km (9:24 / km)
Short Tosh - 100, 200, 400 x 4, RI = 2 x WI
:17, :37, 1:25
:15, :37, 1:30
:17, :38, 1:30
:15, :43, 1:29
:17, :37, 1:25
:15, :37, 1:30
:17, :38, 1:30
:15, :43, 1:29
Wednesday Feb 18, 2009 #
Strength Training 30:00 [4]
KB farmer carry - stairs x 4 for time @ 80% BW
4:16
BB Complex - RDL, BOR, HC, FS, PP, BS, PU
6 x 8, 2 min RI
Bar, #55, #65, #70, #75, #80
4:16
BB Complex - RDL, BOR, HC, FS, PP, BS, PU
6 x 8, 2 min RI
Bar, #55, #65, #70, #75, #80