Training Log Archive: Bob-FIn the 31 days ending Dec 31, 2011:
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Saturday Dec 31, 2011 #
Running (trail run) 1:30:23 [3] 8.75 mi (10:20 / mi)
Friday Dec 30, 2011 #
Orienteering 1:45:00 [2]
Thursday Dec 29, 2011 #
Walking (Treadmill) 1:00:00 [3] 3.5 mi (17:09 / mi)
Wednesday Dec 28, 2011 #
Mtn Biking 50:00 [3]
Tuesday Dec 27, 2011 #
Walking (Treadmill) 1:00:00 [3] 3.5 mi (17:09 / mi)
Monday Dec 26, 2011 #
Running (trail run) 32:40 [3] 3.5 mi (9:20 / mi)
Walking (Treadmill) 30:00 [3] 1.88 mi (15:57 / mi)
Sunday Dec 25, 2011 #
Walking (Treadmill) 1:00:00 [3] 3.5 mi (17:09 / mi)
Saturday Dec 24, 2011 #
Running (trail run) 1:09:08 [3] 7.0 mi (9:53 / mi)
Friday Dec 23, 2011 #
Walking (Treadmill) 45:00 [3] 2.63 mi (17:07 / mi)
Thursday Dec 22, 2011 #
Strength (Crossfit) 45:00 [3]
3 sets of 5 fronts squats with the bar (45#). Really just testing the knee - it hurt.
Push Press
5 x 95#
5 x 105#
5 x 115#
For time three rounds (21, 15, 9 reps):
Kettlebell swings (55#)
GHD Situps
*** completed in 5:00
Finished with some stretching
Walking (Treadmill) 45:00 [3] 2.62 mi (17:11 / mi)
Wednesday Dec 21, 2011 #
Running (Treadmill) 15:00 [3] 1.64 mi (9:09 / mi)
Monday Dec 19, 2011 #
Running (Treadmill) 10:00 [3] 1.05 mi (9:31 / mi)
Walking (Treadmill) 50:00 [3] 2.97 mi (16:50 / mi)
Sunday Dec 18, 2011 #
Running (trail run) 35:20 [3] 3.5 mi (10:06 / mi)
Walking (Treadmill) 25:00 [2] 1.46 mi (17:07 / mi)
Saturday Dec 17, 2011 #
Walking (Treadmill) 1:00:00 [3] 3.5 mi (17:09 / mi)
Friday Dec 16, 2011 #
Walking 1:00:00 [2] 3.6 mi (16:40 / mi)
Thursday Dec 15, 2011 #
Strength 15:00 [3]
10 db swings (45# 5 each arm)
10 push ups
10 sit ups
*** 8 rounds.
Walking (Treadmill) 45:00 [2] 2.63 mi (17:07 / mi)
Wednesday Dec 14, 2011 #
Walking (Treadmill) 1:00:00 [2] 3.5 mi (17:09 / mi)
Tuesday Dec 13, 2011 #
Strength (Crossfit) 50:00 [3]
For time:
row 200m
40 box step up (20" box)
20 GHD sit ups
20 GHD back ext.
10 kettle bell swings (75#)
row 5000m
***** completed in 29:30
finished with some stretching
Walking (Treadmill) 45:00 [2] 2.66 mi (16:55 / mi)
Monday Dec 12, 2011 #
Walking (Treadmill) 45:00 [2] 2.63 mi (17:07 / mi)
Sunday Dec 11, 2011 #
Running 35:00 [3] 2.3 mi (15:13 / mi)
Thursday Dec 8, 2011 #
Strength (Crossfit) 45:00 [3]
Strict(ish) pull ups 3 set of 3 (I suck at pull ups)
3 Rounds for time:
Row 800m
25 GHD Sit-ups
25 GHD back extensions
*** Completed the 3 rounds in 17:00
Finished with stretching.
The rowing left my right knee very sore. It actually swelled up a bit, which caught me by surprise. The knee did not hurt while I was rowing, just after I stopped.
Tuesday Dec 6, 2011 #
Strength (Crossfit) 45:00 [3]
Bench Press 5 x 135, 3 x 185, 1 x 205
* still having issues with my right shoulder.
For time 5 rounds of
5 push presses (105#)
120 jump rope cycles
** Completed in 7:24
Finished up with stretching.
Iced my right knee after class.
Walking (Treadmill) 30:00 [3] 1.88 mi (15:57 / mi)
Monday Dec 5, 2011 #
Running (Treadmill) 27:22 [3] 3.0 mi (9:07 / mi)
Running (Treadmill) 24:15 [3] 2.5 mi (9:42 / mi)
Sunday Dec 4, 2011 #
Orienteering 40:00 [3]
Saturday Dec 3, 2011 #
Running (Trail race) 1:04:23 [3] 10.0 km (6:26 / km)
Thursday Dec 1, 2011 #
Running (Treadmill) 26:23 [3] 3.0 mi (8:48 / mi)