Training Log Archive: runninghilsIn the 1 days ending Feb 12, 2014:
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Wednesday Feb 12, 2014 #
6 AM
Run (Treadmill) 55:00 [3] 6.2 mi (8:52 / mi)
Felt sore today going into this one.
10 minute warm-up with 4 pick-ups (30 sec). "Base pace" for the warm-up through interval section was 9:30s
4x90s race pace intervals at 7:30 pace
3 minute recovery in between
Last 20 minutes, decided to pick the pace up to an even 9 pace to see how it felt. I think it was good - not too easy or too hard.
10 minute warm-up with 4 pick-ups (30 sec). "Base pace" for the warm-up through interval section was 9:30s
4x90s race pace intervals at 7:30 pace
3 minute recovery in between
Last 20 minutes, decided to pick the pace up to an even 9 pace to see how it felt. I think it was good - not too easy or too hard.
C • Nice 2
6 PM
Strength Training 1:00:00 [3]
Oh boy, at 4:00 today, I wasn't sure if I was going to make it to crossfit. I was feeling a bit light headed and just off. Then, someone gave me a half an orange and I drank a big glass of water. Still not quite right. Got home and cooked up a sweet potato and had a Kind bar. Yep! That did it. I just needed more carbs. Noted for future double workout days.
Warm-up - Tabata double unders, then 4x15 sec of jumping jacks, mountain climbers, jump squats and v-rolls.
Mobility - roll lats, quads, hamstrings
Strength/skill EMOTM for 7 Min:
3 hand stand push ups (started with 1 board and 2 abmats, ditched 1 abmat after 3rd round.)
6 heavy kettle bell swings (55 lb)
Workout: For time-
50 double unders
40 pull ups (red band)
30 kettle bell swings (35 lb)
20 toes to bar
10 deadlifts (165 lb)
20 toes to bar
30 kettle bell swings
40 pull ups
50 double unders
Holy grip killer!! My grip was tired already by the first round of KB swings (maybe strength component today contributed to that.) Hands/forearms are sore now. Could have gone a lot faster if not for that.
Time - 18:33
Warm-up - Tabata double unders, then 4x15 sec of jumping jacks, mountain climbers, jump squats and v-rolls.
Mobility - roll lats, quads, hamstrings
Strength/skill EMOTM for 7 Min:
3 hand stand push ups (started with 1 board and 2 abmats, ditched 1 abmat after 3rd round.)
6 heavy kettle bell swings (55 lb)
Workout: For time-
50 double unders
40 pull ups (red band)
30 kettle bell swings (35 lb)
20 toes to bar
10 deadlifts (165 lb)
20 toes to bar
30 kettle bell swings
40 pull ups
50 double unders
Holy grip killer!! My grip was tired already by the first round of KB swings (maybe strength component today contributed to that.) Hands/forearms are sore now. Could have gone a lot faster if not for that.
Time - 18:33