Training Log Archive: OLIn the 7 days ending Nov 11, 2012:
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Friday Nov 9, 2012 #
6 AM
Cycling - trainer (gym) (CFE "TOSH") 1:00:00 [5] 29.0 km (2:04 / km)
ahr:144 max:168 slept:8.0 weight:173.6lbs
10 min w.u.
3 rounds of:
(1:00 sprint + 2:00 Sprint + 4:00 sprint, all with equal parts rest)
-110 rpm, 106 rpm, and 100 rpm avg for each interval
Hard set. Need to do more cycling.
Still feeling sick
3 rounds of:
(1:00 sprint + 2:00 Sprint + 4:00 sprint, all with equal parts rest)
-110 rpm, 106 rpm, and 100 rpm avg for each interval
Hard set. Need to do more cycling.
Still feeling sick
7 AM
Crossfit (FRONT SQUAT work) 15:00 [4]
1-10-1-20-1-30-1-20-1-10 reps of front squat
1's were 185lbs (yellow and red plate)
others were 95 lbs (yellow plate)
Need to work on technique.
1's were 185lbs (yellow and red plate)
others were 95 lbs (yellow plate)
Need to work on technique.
Crossfit 21:00 [5] 1.2 km (17:30 / km)
shoes: Asics Gel Trainer (#2)
3 rounds of:
500m row
21 burpees
470m run
Runs were actually pretty good. Took the first lap easy and then pushed the second.
Burpees were slow but strong, as I can't remember the last time I did them.
500m row
21 burpees
470m run
Runs were actually pretty good. Took the first lap easy and then pushed the second.
Burpees were slow but strong, as I can't remember the last time I did them.
8 AM
Strength, Core, Stretch 10:00 [0]
some stretching and core work.
Not very much though.
Not very much though.
Wednesday Nov 7, 2012 #
6 AM
Run - Treadmill (6:00 / 2:00) 45:00 [4] 4.6 mi (9:47 / mi)
slept:6.5 weight:174lbs (sick) shoes: Asics Gel Trainer (#2)
-5 min w.u. (at 2.4% incline)
-5 rounds of:
6 min (at 6.8 to 7.0) with 2 min recovery jog/walk
Head cold. Took it easy on this one and started off slow. Felt awful to start then got better.
Supposed to be 1200m with 2 to 3 min recovery.
-5 rounds of:
6 min (at 6.8 to 7.0) with 2 min recovery jog/walk
Head cold. Took it easy on this one and started off slow. Felt awful to start then got better.
Supposed to be 1200m with 2 to 3 min recovery.
Crossfit (GYMNASTICS WOD "MARY) 14:00 [4]
7 rounds of:
5 kipping handstand push ups
10 pistols, alternating legs
15 kipping pullups.
-
5 kipping handstand push ups
10 pistols, alternating legs
15 kipping pullups.
-
Strength, Core, Stretch 15:00 [0]
Various core, stretching and foam roller work
7 AM
Swim - pool (KICK work) 30:00 [2] 0.8 km (37:30 / km)
300 e kick
200 y kick
200 t kick
100 e kick
didn't get my head wet, just a kick set.
Need to do more kick
200 y kick
200 t kick
100 e kick
didn't get my head wet, just a kick set.
Need to do more kick
Monday Nov 5, 2012 #
11 AM
Swim - pool (5 x 200) 1:00:00 [4] 2.5 km (24:00 / km)
slept:8.0 weight:171lbs
2 x 200 w.u.
5 x 200 on 3:40 (3:11, 3:09, 3:07, 3:05, 3:03)
3 x 200 pull on 3:20 (3:01)
2 x 200 back
1 x 100 y drill
Swam with a cap this time.
What a difference. Felt smoother, but my head overheated easily.
5 x 200 on 3:40 (3:11, 3:09, 3:07, 3:05, 3:03)
3 x 200 pull on 3:20 (3:01)
2 x 200 back
1 x 100 y drill
Swam with a cap this time.
What a difference. Felt smoother, but my head overheated easily.
12 PM
Crossfit 11:00 [4]
100 wall ball (20lb)
75 KB swings, varying single arm / full (16kg)
50 jumping lunges
25 kipping pullups.
I liked the jumping lunges. Could only do 10 at a time though. wall balls were the toughest.
75 KB swings, varying single arm / full (16kg)
50 jumping lunges
25 kipping pullups.
I liked the jumping lunges. Could only do 10 at a time though. wall balls were the toughest.
1 PM
Strength, Core, Stretch (YOGA) 50:00 [0]
Drop in yoga at MP.
Really good class.
Really good class.