Training Log Archive: DARTvgIn the 7 days ending Apr 20, 2012:
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Thursday Apr 19, 2012 #
Mt Biking 2:00:00 [3] 18.0 mi (6:40 / mi) +1500ft 6:11 / mi
Work to Headlans and fun ride with Kohn & Julienne. Poachy ...rodeo, coastal, wolf something, tenessee, up alta and out the rainbows ass. Great ride and the weather was perfect.
Wednesday Apr 18, 2012 #
Running 38:00 [4] 5.0 mi (7:36 / mi)
3.5 x 5min tempo run (~6:30mile pace) w/ 5 min recover in between. Also a 6 block jog warm up/down.
crossfit 1:00:00 [4]
1500m row warm up
Standard warm up: heavy stretching, push ups, pull ups, squats, 200m runx3, lunges, +more
WOD 3x 6min AMRAP
400m run/row (only once in amrap)
7pullups
3burpees
6,6,4(arm failure on pullups)
Standard warm up: heavy stretching, push ups, pull ups, squats, 200m runx3, lunges, +more
WOD 3x 6min AMRAP
400m run/row (only once in amrap)
7pullups
3burpees
6,6,4(arm failure on pullups)
Tuesday Apr 17, 2012 #
Note
slept:0.0 weight:195lbs (rest day)
Rest Day...legs, glutes and back need to recover from the volumen.
Monday Apr 16, 2012 #
Running 1:10:00 [3] 8.0 mi (8:45 / mi) +250ft 8:30 / mi
commute to ferry. 5 min, much needed bathroom break @ the crossfit gym.
Running 25:00 [3] 3.0 mi (8:20 / mi) +100ft 8:05 / mi
Run from ferry to xFit
crossfit 1:00:00 [4]
Standard warm up, lots of stretching
WOD: 2 rep max every min on the min
-Power Clean & Push Jerk (100lbs) not my max but was tired and timid putting weight overhead
-Row 1600m: 5:30
WOD: 2 rep max every min on the min
-Power Clean & Push Jerk (100lbs) not my max but was tired and timid putting weight overhead
-Row 1600m: 5:30
Running 40:00 [3] 5.0 mi (8:00 / mi) +400ft 7:26 / mi
run home from crossfit...legs were exhausted and tried to keep a good clip. Hill climb to end it.
Sunday Apr 15, 2012 #
Mt Biking 49:00 [4] 9.0 mi (5:27 / mi) +900ft 4:58 / mi
Hot lap China Camp, JVG Loop
Saturday Apr 14, 2012 #
Mt Biking 6:00:00 [3] 30.0 mi (12:00 / mi) +5000ft 10:22 / mi
using Juliennes quoted distance and climb. Killer Mt Diablo training w/Bay Area adventure racers. 20 peeps showed and it was a great day.
Trail Running 3:12:00 [3] 6.0 mi (32:00 / mi) +4000ft 19:37 / mi
killer loop. Bush was rugged. lost my Rudy Zyons on the bushwhack from 4 to 5. Poison Oak everywhere.