Training Log Archive: runninghilsIn the 1 days ending Feb 6, 2014:
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Thursday Feb 6, 2014 #
Run (Treadmill) 1:04:38 [3] 7.0 mi (9:14 / mi)
Treadmill Hill run
10 minute warm up
5x 2 minutes @ 6% and 8:34/mile
5x 1 minute @ 7% and 8:27/mile
5x 30 sec @ 8% 7:54/mile
Steady 9:30s the rest of the time. Seemed to take a while to cool down after the last interval, but eventually got there after about 8 minutes. Ran until I hit 7 miles. Of course, the treadmill thinks I'm done at 1 hour. Um, no, treadmill. You don't know me.
10 minute warm up
5x 2 minutes @ 6% and 8:34/mile
5x 1 minute @ 7% and 8:27/mile
5x 30 sec @ 8% 7:54/mile
Steady 9:30s the rest of the time. Seemed to take a while to cool down after the last interval, but eventually got there after about 8 minutes. Ran until I hit 7 miles. Of course, the treadmill thinks I'm done at 1 hour. Um, no, treadmill. You don't know me.
Strength Training 1:00:00 [3]
Warm-up: 500m Row then 20 dislocates, 20 jump squats, 20 plank to standing
Skill/strength:
EMOTM 8
5 wall balls
5 barbell rows (did 72 lb)
1 minute rest before starting tabata hollow rock. Hollow rock is so hard, it's a killer!
Workout:
"death by weighted push ups" Did Rx - 25 pound plate
Every minute do the number of push ups of the minute you're on. I finished round 12 just before the buzzer and then only got 6 in round 13
Score: 12 rounds +6
I was pretty proud because I didn't think I'd be able to do very many with a 25-lb plate. Not too shabby
Did shoulder PT afterward… much more difficult after all those push ups.
Skill/strength:
EMOTM 8
5 wall balls
5 barbell rows (did 72 lb)
1 minute rest before starting tabata hollow rock. Hollow rock is so hard, it's a killer!
Workout:
"death by weighted push ups" Did Rx - 25 pound plate
Every minute do the number of push ups of the minute you're on. I finished round 12 just before the buzzer and then only got 6 in round 13
Score: 12 rounds +6
I was pretty proud because I didn't think I'd be able to do very many with a 25-lb plate. Not too shabby
Did shoulder PT afterward… much more difficult after all those push ups.