Training Log Archive: runninghilsIn the 1 days ending Mar 6, 2014:
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Thursday Mar 6, 2014 #
6 AM
Strength Training 1:00:00 [3]
Warm-up - rowing, dislocates, overhead squats, jump squats, good mornings
Mobility - roll lats, couch stretch, hip flexors
Strength - 3RM attempt EMOTM5
60*70*80*90*100 - I got accused of push jerking the last round. Didn't think I was, but maybe it wasn't valid.
Workout - EMOTM 12
4 hang power cleans
2 thrusters
Did 70 lb because it was more than my usual Fran weight, but I think I could have done 75 or 80. Sometimes, it just seems light at first and by round 7 you want to die. Didn't really happen this time.
Mobility - roll lats, couch stretch, hip flexors
Strength - 3RM attempt EMOTM5
60*70*80*90*100 - I got accused of push jerking the last round. Didn't think I was, but maybe it wasn't valid.
Workout - EMOTM 12
4 hang power cleans
2 thrusters
Did 70 lb because it was more than my usual Fran weight, but I think I could have done 75 or 80. Sometimes, it just seems light at first and by round 7 you want to die. Didn't really happen this time.
6 PM
Run (Treadmill) 1:10:33 [3] 7.7 mi (9:10 / mi)
Hill Simulation - didn't really have a chance to get outside to hills today, so just hit the treadmill
base pace 9:30
10 min warm up
7x2 min@ 6% and 8:34 (2 min recovery)
5 min recovery
7x1 min@ 7% and 8:27 (1 min recovery)
5 min recovery
7x30 sec @ 8% and 8:27 (30s recovery
Good workout… 2 hours later, ready for bed, but need to pack for the trip tomorrow.
base pace 9:30
10 min warm up
7x2 min@ 6% and 8:34 (2 min recovery)
5 min recovery
7x1 min@ 7% and 8:27 (1 min recovery)
5 min recovery
7x30 sec @ 8% and 8:27 (30s recovery
Good workout… 2 hours later, ready for bed, but need to pack for the trip tomorrow.