Training Log Archive: runninghilsIn the 31 days ending Dec 31, 2012:
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Monday Dec 31, 2012 #
10 AM
Strength Training 1:10:00 [3]
400 single jumps to warm up + 20 sec each x4 of lunges, plank holds, goblet squats, swings
15 min - snatch balance work. Got up to 80 lb.
AMRAP 12
12 Kettlebell swings (American) 35 lb
16 slam balls 20 lb
9 rounds + 3 swings
Skill: handstand shoulder touch (in handstand, alternate touching the shoulder with opposite hand) 4 rounds of 12 touches.
15 min - snatch balance work. Got up to 80 lb.
AMRAP 12
12 Kettlebell swings (American) 35 lb
16 slam balls 20 lb
9 rounds + 3 swings
Skill: handstand shoulder touch (in handstand, alternate touching the shoulder with opposite hand) 4 rounds of 12 touches.
Sunday Dec 30, 2012 #
10 AM
Yoga (Ashtanga) 1:30:00 [1]
Saturday Dec 29, 2012 #
10 AM
Strength Training 50:00 [3]
ahr:124 max:181
10-9-8-7-6-5-4-3-2-1 of:
Slam Balls
Push Press
Burpees
Push press was supposed to be 85 lbs and I messed it up and did 75 instead. A little behind the ball this morning, I guess. Oops. Forgot to start my watch for the warm-up and forgot to stop after finished, so average HR is a bit messed up.
Slam Balls
Push Press
Burpees
Push press was supposed to be 85 lbs and I messed it up and did 75 instead. A little behind the ball this morning, I guess. Oops. Forgot to start my watch for the warm-up and forgot to stop after finished, so average HR is a bit messed up.
3 PM
XC Ski (Classic) 58:34 [3] 9.0 km (6:30 / km)
ahr:145 max:171
Hanson Hills - Wilderness Spur loop to Yellow loop. Distance is estimated since I didn't do a "normal" loop. Swix Violet Extra was the perfect kick wax today. I even got up "herringbone hill" without getting out of the track! WOO! That actually may have been the first time that I have ever done that.
I did a better job at keeping a slightly lower intensity, as planned, today. Maybe because I was sore from yesterday. My hip flexors are angry at me.
I did a better job at keeping a slightly lower intensity, as planned, today. Maybe because I was sore from yesterday. My hip flexors are angry at me.
XC Ski (Skate) 1:02:36 [3] 11.0 km (5:41 / km)
ahr:152 max:166
Went up "interval hill" to the Blue trail, took that to the big intersection, went down Brown, connected to Yellow, took the M93 hills to the main trail, and did about an extra kilometer out before heading back to the car to get over an hour in. Pretty tired from yesterday (and the preceding hour of classic skiing), but felt better and kept it easier today.
Friday Dec 28, 2012 #
3 PM
XC Ski (Classic) 1:12:40 [3] 13.0 km (5:35 / km)
ahr:159 max:178
Hanson Hills Red Loop
First ski of the season! Was kindof putzing along not paying much attention until someone caught me and we started talking... and I started skiing faster. He gave me some tips and I realized I needed to focus on skiing with the right form. Duh. Isn't that the whole point of the first time out? Definitely feeling the hip flexors after yesterday's heavy kettle bells - classic skiing is a big hip flexor workout too. Originally planned to take the "easy way back" but talked myself into doing the M93 hills.
First ski of the season! Was kindof putzing along not paying much attention until someone caught me and we started talking... and I started skiing faster. He gave me some tips and I realized I needed to focus on skiing with the right form. Duh. Isn't that the whole point of the first time out? Definitely feeling the hip flexors after yesterday's heavy kettle bells - classic skiing is a big hip flexor workout too. Originally planned to take the "easy way back" but talked myself into doing the M93 hills.
XC Ski (Skate) 39:49 [3] 8.3 km (4:48 / km)
ahr:161 max:172
Hanson Hills Yellow Loop. Man, I didn't feel like I was pushing enough/going fast enough to result in an average HR of 161, but I guess it was challenging. That's mostly because I was still getting used to the motion of skiing again. Did the M93 hills on this lap too! They're not THAT bad (well, maybe the second one, the the rest aren't)
Thursday Dec 27, 2012 #
Strength Training 1:15:00 [3]
ahr:138 max:185
4 Rounds:
25 heavy KB Swings (Russian) 55 lb
10 hand release push-ups
10 ring dips (red band)
10:54 (not such a good time)
2K row for time
8:26 (fastest woman in the gym! Woo!)
Strength - Dead lift
5 lifts EMOTM 5 min
155 lb (Just under 70% 1 RM)
After class - playing with Double unders and new jump rope - got 23 in a row by banding my arms down!
Still feeling bad today from sugar excess - didn't really feel quite recovered going into the row. After the row, I was destroyed feeling, wanting to puke, couldn't get my breathing rate down for a couple minutes. Actually recovered a bit during the dead lifts.
25 heavy KB Swings (Russian) 55 lb
10 hand release push-ups
10 ring dips (red band)
10:54 (not such a good time)
2K row for time
8:26 (fastest woman in the gym! Woo!)
Strength - Dead lift
5 lifts EMOTM 5 min
155 lb (Just under 70% 1 RM)
After class - playing with Double unders and new jump rope - got 23 in a row by banding my arms down!
Still feeling bad today from sugar excess - didn't really feel quite recovered going into the row. After the row, I was destroyed feeling, wanting to puke, couldn't get my breathing rate down for a couple minutes. Actually recovered a bit during the dead lifts.
Wednesday Dec 26, 2012 #
Road Bike (Trainer) 1:06:00 [3] 14.3 mi (13.0 mph)
ahr:147 max:172
Carmichael's Cycling for Cadence
UGH, ate too much sugar the past 3 days and felt DISGUSTING. I almost puked immediately after the last interval and couldn't shake the sick feeling for the whole cool down. This really shows the effect of too much sugar and junk on my performance.
UGH, ate too much sugar the past 3 days and felt DISGUSTING. I almost puked immediately after the last interval and couldn't shake the sick feeling for the whole cool down. This really shows the effect of too much sugar and junk on my performance.
Monday Dec 24, 2012 #
Strength Training 1:00:00 [3]
ahr:135 max:180
Warm-up then:
3 rounds for time of:
*5 rounds of Cindy (5 pull ups (purple band) 10 push ups 15 squats)
*10 Power Clean & Jerk 105
Cap: 30 min
At 30 minutes, I had completed two full rounds and was starting the 3rd round of Cindy on the last full round.
The C&J, I did 105 for the first round, but realized after 2 lifts the second round that I was taking too long, so I cut 10 lbs and went with 95 for the next 8 lifts so I could keep moving faster
BONUS:
4x400m 1 minute rest in between (approx 400 meter course, over snow and ice)
Kept it to about 2:00 per round - kept up with 2nd fasted guy. Not sure how exact this 400 m course is, but I do know I need to get the speed up, so this is a good workout for me.
3 rounds for time of:
*5 rounds of Cindy (5 pull ups (purple band) 10 push ups 15 squats)
*10 Power Clean & Jerk 105
Cap: 30 min
At 30 minutes, I had completed two full rounds and was starting the 3rd round of Cindy on the last full round.
The C&J, I did 105 for the first round, but realized after 2 lifts the second round that I was taking too long, so I cut 10 lbs and went with 95 for the next 8 lifts so I could keep moving faster
BONUS:
4x400m 1 minute rest in between (approx 400 meter course, over snow and ice)
Kept it to about 2:00 per round - kept up with 2nd fasted guy. Not sure how exact this 400 m course is, but I do know I need to get the speed up, so this is a good workout for me.
Sunday Dec 23, 2012 #
Yoga (Ashtanga) 1:30:00 [3]
Nice Ashtanga Class - still feeling effects on my shins of that uphill trekking workout so I figured I'd take an easy yoga day.
Saturday Dec 22, 2012 #
Strength Training 1:00:00 [3]
ahr:134 max:186
75 Power snatch for time 55 lb (Rx)
8:45
Followed by a series of planks, squat holds, and weighted alternating arm/leg extensions (6 total rounds of 30 seconds - 3 each side)
8:45
Followed by a series of planks, squat holds, and weighted alternating arm/leg extensions (6 total rounds of 30 seconds - 3 each side)
Thursday Dec 20, 2012 #
1 PM
Hike (With pack) 40:00 [3] 2.35 mi (17:01 / mi)
ahr:136 max:160
Treadmill
Put on pack w/ kitty litter "training partner" (28 lb total)
got on treadmill at 3.5 mph and 3% incline
Every 5 minutes, increased incline 1% until at minutes 30-35, it was at 9%
Then, for minutes 35-40, decreased to 2% incline for cool down/recovery. Pace was kept constant.
This was a lot harder than it sounded in my head when I planned it out. I actually was planning another 5 minutes, but had to get back to work. It burned my calves pretty much the whole time, but it got really challenging the last 10 minutes and I could feel the stress on my body toward the end. Gotta train for those hills and mountains that we don't have! Shins were starting to hurt around the last 5-10 minutes.
If I had more time, this would have been really good as an interval workout. Perhaps do 10 minutes at 8%, recover for 5 minutes at 2% or something.
Put on pack w/ kitty litter "training partner" (28 lb total)
got on treadmill at 3.5 mph and 3% incline
Every 5 minutes, increased incline 1% until at minutes 30-35, it was at 9%
Then, for minutes 35-40, decreased to 2% incline for cool down/recovery. Pace was kept constant.
This was a lot harder than it sounded in my head when I planned it out. I actually was planning another 5 minutes, but had to get back to work. It burned my calves pretty much the whole time, but it got really challenging the last 10 minutes and I could feel the stress on my body toward the end. Gotta train for those hills and mountains that we don't have! Shins were starting to hurt around the last 5-10 minutes.
If I had more time, this would have been really good as an interval workout. Perhaps do 10 minutes at 8%, recover for 5 minutes at 2% or something.
Wednesday Dec 19, 2012 #
5 PM
Strength Training 2:00:00 [3]
Did 4:45 class so I could double class it today
Strength:
Overhead Squat 3 lifts EMOTM 5 min
Started with 85 lb, 2 rounds
80 for 2 rounds
75 for last round... really struggling on this one today. Not sure why.
Workout: 21:20
100 Double Unders
75 Push-ups
75 Double Unders
50 Sit ups
50 double unders
25 toes to bar
25 double unders
Skill - Dead Hang Pull-ups
5 EMOTM5
Ugh, I suck at these... can kip, but can't dead hang - had to use the blue band and even then add in the red for the last two rounds. I've got to get the pull-ups figured out.
2nd Session - Clean & Jerk
20 minutes on Clean & Jerk drills, light weight
3 rounds of 3 dip and drive to jerk starting in split jerk position
3 rounds of 3 dip and drive to jerk starting half way into jerk position
Hang Clean & Jerk 1 rep EMOTM until new 1 Rep Max.
Previous 1rm C&J, 120 lb. New max - 125 lb
Strength:
Overhead Squat 3 lifts EMOTM 5 min
Started with 85 lb, 2 rounds
80 for 2 rounds
75 for last round... really struggling on this one today. Not sure why.
Workout: 21:20
100 Double Unders
75 Push-ups
75 Double Unders
50 Sit ups
50 double unders
25 toes to bar
25 double unders
Skill - Dead Hang Pull-ups
5 EMOTM5
Ugh, I suck at these... can kip, but can't dead hang - had to use the blue band and even then add in the red for the last two rounds. I've got to get the pull-ups figured out.
2nd Session - Clean & Jerk
20 minutes on Clean & Jerk drills, light weight
3 rounds of 3 dip and drive to jerk starting in split jerk position
3 rounds of 3 dip and drive to jerk starting half way into jerk position
Hang Clean & Jerk 1 rep EMOTM until new 1 Rep Max.
Previous 1rm C&J, 120 lb. New max - 125 lb
Tuesday Dec 18, 2012 #
Strength Training 1:00:00 [3]
ahr:130 max:186
Strength:
EMOTM 5 min, 3 deadlift
rounds 1-2 175 lb, rounds 3-5 180 lb
Workout:
6 rounds for time:
15 Back Squat (100 lb)
12 Push Press (65 lb)
15:12 (Rx)
EMOTM 5 min, 3 deadlift
rounds 1-2 175 lb, rounds 3-5 180 lb
Workout:
6 rounds for time:
15 Back Squat (100 lb)
12 Push Press (65 lb)
15:12 (Rx)
Monday Dec 17, 2012 #
6 PM
Yoga (Slow Flow) 1:00:00 [1]
Totally sore from yesterday's Crossfit competition. It's been one of those hobbling around kind of days.
Sunday Dec 16, 2012 #
1 PM
Strength Training race (Bay Regional Throwdown) 1:40:00 [3]
slept:8.5
WOD 1: Snatch Ladder
1:00 of work, :15 of transition time.
Women’s bars are: 45#,65#, 80#, 95#, 105, 115#
You have 1:00 at each bar to do max reps. Points will be awarded based on the weight of the bar. Point breakdown is:
12 reps at 45
10 reps at 65
6 reps at 80
Failed at 95
We took 19th/21 on this... not our strong suit
WOD 2: Wall Balls from Hell.
9:00 AMRAP. One person working at a time. 20 lb slam ball
Did 103 wall balls - total team was 191 (10th place)
WOD #3 Ascending Couplet
1-10 x 1 Overhead Squat for men (95), women do front squat (95)
1-10 x 1 Slam Balls (30/20#)
finished in 9:59... we never put the bar down and pretty much rocked it out (won our heat) took 7th overall
WOD 4: Alternating Chipper
Man and woman must pick what movement they start with – 1st or 2nd one. You will alternate movements throughout the chipper. You must stick with that order once you start. (I was partner 1)
Partner 1 20 Knees to elbows
Partner 2 20 Pull Ups
Partner 1 40 Box Jumps (20”)
Partner 2 40 Push Ups (hand release)
Partner 1 60 Ab-Mat Sit Ups (soles of the shoes must be together at all times)
Partner 2 60 Double Unders
Partner 1 40 Air Squats
Partner 2 40 Walking Lunges
Partner 1 20 Burpees
Partner 2 20 Ring Dips
We finished with just a few seconds left before the time ran out (10th place)
Overall, Tony and I finished about in the middle of the pack and were the 3rd place team for Crossfit Glory in 3/4 workouts. Workout 4, we rocked except the double unders. If it weren't for that, I'm sure we would have been way faster. I'm happy with the result for my first Crossfit competition. Total time at the comp was about 6 hours, but much of that was spent watching and waiting.
1:00 of work, :15 of transition time.
Women’s bars are: 45#,65#, 80#, 95#, 105, 115#
You have 1:00 at each bar to do max reps. Points will be awarded based on the weight of the bar. Point breakdown is:
12 reps at 45
10 reps at 65
6 reps at 80
Failed at 95
We took 19th/21 on this... not our strong suit
WOD 2: Wall Balls from Hell.
9:00 AMRAP. One person working at a time. 20 lb slam ball
Did 103 wall balls - total team was 191 (10th place)
WOD #3 Ascending Couplet
1-10 x 1 Overhead Squat for men (95), women do front squat (95)
1-10 x 1 Slam Balls (30/20#)
finished in 9:59... we never put the bar down and pretty much rocked it out (won our heat) took 7th overall
WOD 4: Alternating Chipper
Man and woman must pick what movement they start with – 1st or 2nd one. You will alternate movements throughout the chipper. You must stick with that order once you start. (I was partner 1)
Partner 1 20 Knees to elbows
Partner 2 20 Pull Ups
Partner 1 40 Box Jumps (20”)
Partner 2 40 Push Ups (hand release)
Partner 1 60 Ab-Mat Sit Ups (soles of the shoes must be together at all times)
Partner 2 60 Double Unders
Partner 1 40 Air Squats
Partner 2 40 Walking Lunges
Partner 1 20 Burpees
Partner 2 20 Ring Dips
We finished with just a few seconds left before the time ran out (10th place)
Overall, Tony and I finished about in the middle of the pack and were the 3rd place team for Crossfit Glory in 3/4 workouts. Workout 4, we rocked except the double unders. If it weren't for that, I'm sure we would have been way faster. I'm happy with the result for my first Crossfit competition. Total time at the comp was about 6 hours, but much of that was spent watching and waiting.
Saturday Dec 15, 2012 #
Run 1:21:16 [3] 7.8 mi (10:25 / mi)
ahr:154 max:176 slept:9.0
Ugh, DRAGGING today. I really should have cut this one short, but I just didn't want to - it's rare to have a nice, dry, warmish day this time of year and I just wanted to be out running.
I think the problem is that I wasn't recovered from last night's "brick" workout. I couldn't move my legs very fast and my HR was out of control for how slow my pace was. At some point, I decided not to look at my watch and let my body just go as slow as it wanted. It was still enjoyable to be outside and to just go on a relaxed run where you let your mind wander where it will.
I think the problem is that I wasn't recovered from last night's "brick" workout. I couldn't move my legs very fast and my HR was out of control for how slow my pace was. At some point, I decided not to look at my watch and let my body just go as slow as it wanted. It was still enjoyable to be outside and to just go on a relaxed run where you let your mind wander where it will.
Friday Dec 14, 2012 #
5 PM
Road Bike (Trainer) 1:03:27 [3] 15.2 mi (14.4 mph)
ahr:149 max:172
Carmichael's Climbing Strength
6 PM
Strength Training 1:00:00 [3]
ahr:132 max:181 slept:10.0
Workout:
5 min AMRAP Squat Clean & Jerk
used 95 lb, got 16 reps
After recovery
alternating with partner 1-12 "Burpee slam balls"
5 min AMRAP Squat Clean & Jerk
used 95 lb, got 16 reps
After recovery
alternating with partner 1-12 "Burpee slam balls"
Wednesday Dec 12, 2012 #
6 AM
Strength Training 1:00:00 [3]
10 min - work up to 1RM push press
got 110 lb. Maybe could have had more, but form was starting to fall apart, so I decided to stop.
Workout - 15 min AMRAP
9 deadlift (100 lb)
15 pushups
21 box jumps (20" box)
Completed 5 rounds + 27 reps
Skill - Hand Stand Push Ups - 10 sets of 2, working down in target height
3 with 3 boards and an abmat
3 with 2 boards
2 with 1 board
2 with just abmat
got 110 lb. Maybe could have had more, but form was starting to fall apart, so I decided to stop.
Workout - 15 min AMRAP
9 deadlift (100 lb)
15 pushups
21 box jumps (20" box)
Completed 5 rounds + 27 reps
Skill - Hand Stand Push Ups - 10 sets of 2, working down in target height
3 with 3 boards and an abmat
3 with 2 boards
2 with 1 board
2 with just abmat
Tuesday Dec 11, 2012 #
Note
60 min massage @ 6pm today
6 AM
Strength Training 1:00:00 [3]
ahr:125 max:180 slept:6.5
Find Power Clean Max - 10 minutes
got up to 115, failed on 120
AMRAP 20
5 pull-ups (purple band used)
10 sit-ups
15 heavy wall balls (20lb)
completed 8 rounds + 26 reps
got up to 115, failed on 120
AMRAP 20
5 pull-ups (purple band used)
10 sit-ups
15 heavy wall balls (20lb)
completed 8 rounds + 26 reps
Monday Dec 10, 2012 #
6 AM
Road Bike (Trainer) 1:03:56 [3] 14.8 mi (13.9 mph)
ahr:144 max:172 slept:6.5
Carmichael's Climbing Speed
Seriously, who drops their chain during a trainer ride?
I'm proud of myself for drinking two whole bottles during this. Yeah!
Seriously, who drops their chain during a trainer ride?
I'm proud of myself for drinking two whole bottles during this. Yeah!
6 PM
Strength Training 1:00:00 [3]
Worked up to 1RM Power Snatch
Then,
AMRAP 10
30 Double Unders
15 Power Snatch (55 lb)
Completed 3 rounds +17 DU
Then,
AMRAP 10
30 Double Unders
15 Power Snatch (55 lb)
Completed 3 rounds +17 DU
Sunday Dec 9, 2012 #
4 PM
Run 1:10:39 [3] 7.25 mi (9:45 / mi)
ahr:159 max:170
Tried to focus on running form and keeping the cadence high.
Weather was snowy and windy. Someone yelled at me out a car window "It's snowing!" as if I couldn't tell.
Weather was snowy and windy. Someone yelled at me out a car window "It's snowing!" as if I couldn't tell.
6 PM
Road Bike (Trainer) 1:01:20 [3] 14.1 mi (13.8 mph)
ahr:152 max:181
Carmichael's Climbing Power
Really challenging. Wow.
Really challenging. Wow.
Saturday Dec 8, 2012 #
Run (to/from cross fit) 19:00 [3] 2.0 mi (9:30 / mi)
10 AM
Strength Training 1:00:00 [3]
Warm-up followed by:
5 rounds for time:
12 dead lift
9 hang power clean
6 jerk
Used 85 lb
time: 11:41 (?... can't remember exactly)
5 rounds for time:
12 dead lift
9 hang power clean
6 jerk
Used 85 lb
time: 11:41 (?... can't remember exactly)
1 PM
Yoga ("slow flow") 1:00:00 [1]
Thursday Dec 6, 2012 #
6 PM
Strength Training 1:00:00 [3]
20 min AMRAP:
12 Push Press (25 lb Dumbbell)
12 Front Squat (25 lb Dumbbell)
50 Double Unders
3 rounds + 67 (7 DU shy of 4 rounds)
Had my best double unders on rounds 2-3 as I really focused on relaxing, though I still couldn't seem to string more than 6 or 7 together. The 4th round I was stressing to try to get them all in before the cutoff, so I kept missing, so I didn't finish the round.
12 Push Press (25 lb Dumbbell)
12 Front Squat (25 lb Dumbbell)
50 Double Unders
3 rounds + 67 (7 DU shy of 4 rounds)
Had my best double unders on rounds 2-3 as I really focused on relaxing, though I still couldn't seem to string more than 6 or 7 together. The 4th round I was stressing to try to get them all in before the cutoff, so I kept missing, so I didn't finish the round.
Wednesday Dec 5, 2012 #
Yoga (Ashtanga) 1:30:00 [1]
6 AM
Strength Training 51:53 [3]
ahr:135 max:176
5 Rounds for time:
10 Deadlift (155 lb)
10 Over bar burpees
8:29
EMOTM 10 Banded KB swings (red, 35)
10 min
10 Deadlift (155 lb)
10 Over bar burpees
8:29
EMOTM 10 Banded KB swings (red, 35)
10 min
Tuesday Dec 4, 2012 #
Strength Training 1:00:00 [3]
ahr:130 max:178
4 rounds 30 KB swings (35 lb) and 15 wall balls
Time: 9:03
Strength/skill: EMOTM 20 min, pause snatch, snatch
Worked up to 70 lb, but needed to stay relatively light for most sets due to needing work on my squat snatch - can't land it in the squat at the higher weights very reliably.
Time: 9:03
Strength/skill: EMOTM 20 min, pause snatch, snatch
Worked up to 70 lb, but needed to stay relatively light for most sets due to needing work on my squat snatch - can't land it in the squat at the higher weights very reliably.
Saturday Dec 1, 2012 #
Event: 11th Annual December Chill
Run race (December Chill AR) 3:42:00 [3] ** 10.3 mi (21:33 / mi)
Trekking in Dec. Chill - run to canoes, 4 CPs at canoe turn-around, run back to TA from Canoe drop, 5 CPs at Island Lake, 9 CPs around start/finish. There were about 3 points that required some work to find, though nothing excessive. The rest were easy.
Mountain Bike race (December Chill AR) 1:33:00 [3] ** 16.5 mi (10.6 mph)
Island Lake - rode out to blue, trekking section, back to blue, turned onto yellow, finished on trail to TA
Paddle race (December Chill AR) 1:30:00 [3] *** 4.0 mi (22:30 / mi)
Paddled down the river to CP3, did O-course, paddled back up stream.
Note
December Chill went well - this was my race to return to the sport after injury at Nationals. I was going to volunteer or something, but then Barbara asked me to race with her and I couldn't say no. :) She got to experience her first course-clearing today, which was a really cool thing to be a part of even though she was having leg spasms the last hour or so. The weather was beautiful and the course was fun - lots of single track at Island Lake.