Training Log Archive: DARTvgIn the 7 days ending Jan 13, 2012:
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Friday Jan 13, 2012 #
Note
(sick)
Was sick all week...bleh! Waged war on the cold that has put itself in my nose and tried to rest. F u cold
Monday Jan 9, 2012 #
Note
Rest day
Sunday Jan 8, 2012 #
Trail Running 1:10:00 [3] 7.0 mi (10:00 / mi) +1000ft 8:49 / mi
China camp with hill climb finish. Ran w/ rene
Mt Biking 3:07:00 [3] 43.0 km (4:21 / km) +4950ft 3:42 / km
Fairfax, tamarancho, repack up, san geronimo, pine mt, bolinas/fairfax rd, ridgecrest rd, pan tol, coastal view hwy1 to muir beach to meet girls for sunset.
A little heavy on road time, but otherwise a solid route for mt. Bike.
A little heavy on road time, but otherwise a solid route for mt. Bike.
Saturday Jan 7, 2012 #
crossfit 1:11:00 [5]
Arrived early...was asked to run the 2 x 1000m with drew, w the comp team that does a 7 am training. Thought i would use them as warm up. We ran both @ 3:20 with 1 min rest in between.
Huge warm up: burpee increase until max @ 10 in 30 seconds. 5 sets of air squats with rest in squat position, sprints, plyos.
Wod: 3 parts; on the minute every 7 minutes (21 total)
1) 3 rep deadlift #185
2) 3 burpee, 6 box jump 24", 9 kbs 54#
3) 7 db thruster 40-30#, 7 push ups
Huge warm up: burpee increase until max @ 10 in 30 seconds. 5 sets of air squats with rest in squat position, sprints, plyos.
Wod: 3 parts; on the minute every 7 minutes (21 total)
1) 3 rep deadlift #185
2) 3 burpee, 6 box jump 24", 9 kbs 54#
3) 7 db thruster 40-30#, 7 push ups
Mt Biking 2:45:00 [3]
China camp uncensored...sick day out for riding. Rode solo for about 1.5 hours then met rene and george for another hour +