Training Log Archive: runninghilsIn the 31 days ending Jan 31, 2013:
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Thursday Jan 31, 2013 #
1 PM
Run (Treadmill intervals) 33:44 [4] 4.0 mi (8:26 / mi)
ahr:172 max:185 slept:7.0
1 mile warm-up at 6.5mph
6 x 0.25 mile intervals at 8.5 mph
Recovery after each interval 0.25 mile at 6.5 mph
walked 0.25 miles (5 min) as a cooldown to get my heartrate back under control, but didn't count it above
This was surprisingly more difficult than I remember it being last time I did this workout. Granted, I only did 5 intervals last time instead of 6 that I did today, but my heart rate was super high today and not recovering a lot during the recovery intervals. I decided to stick to the plan despite the really high HR, but it may be due to doing Crossfit last night instead of my planned/usual yoga between the two double workout days. I suppose I should try to get to bed early tonight to get some extra rest. I know 7 hours isn't enough, really.
6 x 0.25 mile intervals at 8.5 mph
Recovery after each interval 0.25 mile at 6.5 mph
walked 0.25 miles (5 min) as a cooldown to get my heartrate back under control, but didn't count it above
This was surprisingly more difficult than I remember it being last time I did this workout. Granted, I only did 5 intervals last time instead of 6 that I did today, but my heart rate was super high today and not recovering a lot during the recovery intervals. I decided to stick to the plan despite the really high HR, but it may be due to doing Crossfit last night instead of my planned/usual yoga between the two double workout days. I suppose I should try to get to bed early tonight to get some extra rest. I know 7 hours isn't enough, really.
6 PM
Strength Training 48:28 [3]
ahr:137 max:200
Hmm.. not sure about that Max. It seems a bit high. I mean, I was working hard, but 200 is really high.
Workout: Open workout 12.4
As many reps as possible in 12 minutes of:
150 wall balls
90 double unders
Supposed to be 30 muscle ups, but I subbed pull ups.
Completed 240 reps (all wall balls and double unders) +4 pull ups
Workout: Open workout 12.4
As many reps as possible in 12 minutes of:
150 wall balls
90 double unders
Supposed to be 30 muscle ups, but I subbed pull ups.
Completed 240 reps (all wall balls and double unders) +4 pull ups
Wednesday Jan 30, 2013 #
Strength Training 1:05:00 [3]
Forgot to put on HRM - running late
Crossfit Open workout #3
18 Minute AMRAP
15 Box Jumps
12 Push Press (75 lb)
9 Toes to Bar
Completed 6 rounds +3 reps (219 reps)
Last year, I got fewer than 2 full rounds because I just couldn't get toes to bar. I think I had a total score of 70 or something.
Then: 6 total rounds
6 broad jump
12 heavy kettlebell swings (70 lb bell)
Crossfit Open workout #3
18 Minute AMRAP
15 Box Jumps
12 Push Press (75 lb)
9 Toes to Bar
Completed 6 rounds +3 reps (219 reps)
Last year, I got fewer than 2 full rounds because I just couldn't get toes to bar. I think I had a total score of 70 or something.
Then: 6 total rounds
6 broad jump
12 heavy kettlebell swings (70 lb bell)
Tuesday Jan 29, 2013 #
6 AM
Road Bike (Trainer) 1:04:12 [3] 15.4 mi (14.4 mph)
ahr:142 max:171 slept:5.5
Climbing Strength DVD
6 PM
Strength Training 1:01:11 [3]
ahr:122 max:170
Workout: Crossfit Open WOD #2
AMRAP 10
30 snatches 45 lb
30 snatches 75 lb
*fail* 30 snatches 100 lb
Last year, I got 60 as well, but this year, I finished my 60th snatch with just over 2 min to go. Last year, I think I had about 30 seconds. Plus, this time, it was much better form and easier. Unfortunately, I still couldn't do 100 lb. Oh well, next time...
Then:
5 min recovery row (1100 meters)
5 min squat hold
AMRAP 10
30 snatches 45 lb
30 snatches 75 lb
*fail* 30 snatches 100 lb
Last year, I got 60 as well, but this year, I finished my 60th snatch with just over 2 min to go. Last year, I think I had about 30 seconds. Plus, this time, it was much better form and easier. Unfortunately, I still couldn't do 100 lb. Oh well, next time...
Then:
5 min recovery row (1100 meters)
5 min squat hold
Monday Jan 28, 2013 #
Strength Training 1:00:00 [3]
slept:6.5
Workout: 2012 Open Workout #1
AMRAP 7 - Burpees with a 6" target.
86 burpees - compare with last year at the open where I got 73. Granted, that was at 5:30 am, but still... that's 13 more!
Then:
Pull-ups (negatives) followed by max toes to bar strict (only could do knees to elbows strict) every two minutes, 5 rounds
Skill:
10 Turkish getups (5 each side) 20 lb
AMRAP 7 - Burpees with a 6" target.
86 burpees - compare with last year at the open where I got 73. Granted, that was at 5:30 am, but still... that's 13 more!
Then:
Pull-ups (negatives) followed by max toes to bar strict (only could do knees to elbows strict) every two minutes, 5 rounds
Skill:
10 Turkish getups (5 each side) 20 lb
Sunday Jan 27, 2013 #
XC Ski (Skate) 1:25:03 [3] 15.0 km (5:40 / km)
ahr:149 max:169 slept:8.0
Recovery/technique focus skate at Valley Spur. Beautiful skiing! Significantly better trail conditions than yesterday at the Noque.
Practiced my V2 Alternate/Open Field skate trying to get elbows up and moving in the triangle like Andy taught me. Moved on to V2 at a nice long section and worked on trying to be nice and smooth with long glide on each ski. It felt really good.
Practiced my V2 Alternate/Open Field skate trying to get elbows up and moving in the triangle like Andy taught me. Moved on to V2 at a nice long section and worked on trying to be nice and smooth with long glide on each ski. It felt really good.
Saturday Jan 26, 2013 #
Event: Noquemanon Ski Marathon
XC Ski race (Classic) 1:54:38 [4] 24.0 km (4:47 / km)
ahr:169 max:182 slept:8.0
Noquemanon 1/2 Marathon. Since i didn't get much time on the skis this year due to not going to yellowstone and poor snow conditions, I thought it unwise to do the whole marathon. So, the half it was. Conditions were soft as there was some snow since the last grooming. It was good, though, and blue extra kick wax was the ticket. I love blue extra conditions - not too cold, not too warm, usually great skiing. The last part of the course was DIRTY with sand and leaves turned up into the snow. I was worried a few times that I should have used my rock skis.
According to preliminary results, I won the 30-34 age group and took 10th overall for the women. Not too shabby for a bigger race like this! :)
According to preliminary results, I won the 30-34 age group and took 10th overall for the women. Not too shabby for a bigger race like this! :)
Thursday Jan 24, 2013 #
Strength Training 1:00:00 [3]
Meant to do 2 workouts today, but didn't quite manage it. I should never plan to ride the trainer after coming home from crossfit. I'm just tired and want to eat usually.
Workout:
12 minute AMRAP team workout:
10 slam balls (sets the pace)
Sit-ups
toes to bar
Skill:
5 rounds of 3 split jerk from 1/2 lunge (to work on getting under the bar)
75*85*95*95*95
Extra time stretching at the end - lots of time on "couch stretch"
Workout:
12 minute AMRAP team workout:
10 slam balls (sets the pace)
Sit-ups
toes to bar
Skill:
5 rounds of 3 split jerk from 1/2 lunge (to work on getting under the bar)
75*85*95*95*95
Extra time stretching at the end - lots of time on "couch stretch"
Wednesday Jan 23, 2013 #
Yoga (Ashtanga) 1:30:00 [3]
Tuesday Jan 22, 2013 #
Strength Training 55:28 [3]
Warm-up
Workout:
30-20-10
wall balls
kettlebell swings (russian)
followed by:
3 rounds: 15 second hold at top, then max reps
handstand push-ups
chin-ups
ring dips
Workout:
30-20-10
wall balls
kettlebell swings (russian)
followed by:
3 rounds: 15 second hold at top, then max reps
handstand push-ups
chin-ups
ring dips
Monday Jan 21, 2013 #
Strength Training 1:10:00 [3]
slept:7.0
Warm-up (jj, squats, mt-cl, jump squats) + calisthenics + planks
Workout:
with partner:
2-20 air squats
1-10 push ups
2-20 box jumps (21" box)
1-10 ring rows
about 25 mins
Extra:
Pull-ups (negatives) and ring dips 4 rounds of 5
Workout:
with partner:
2-20 air squats
1-10 push ups
2-20 box jumps (21" box)
1-10 ring rows
about 25 mins
Extra:
Pull-ups (negatives) and ring dips 4 rounds of 5
Sunday Jan 20, 2013 #
10 AM
XC Ski race (Classic) 35:23 [4] 10.0 km (3:32 / km)
ahr:166 slept:7.0
Krazy Klassic Race
This year's course was 9 laps on an approx. 1K loop (start and finish on a straight section outside the loop. There was NO snow anywhere but the race course. I had low expectations and was pleasantly surprised. It was a double-pole race - I tried to get some kick double pole in here and there, but my wax, which was only marginally useful to begin, wore off by the end of the race.
I was tied for first for a little bit and then I randomly lost balance and I fell! What the heck! Two days/races in a row and the same person! Grr.. I lost some ground after that and was making it up, but I wasn't close enough and ended up not being able to catch her by the end and took 2nd overall. In the end, I actually really enjoyed the race and the race course. It was super windy in the open spots, but the woods blocked a lot of it.
This year's course was 9 laps on an approx. 1K loop (start and finish on a straight section outside the loop. There was NO snow anywhere but the race course. I had low expectations and was pleasantly surprised. It was a double-pole race - I tried to get some kick double pole in here and there, but my wax, which was only marginally useful to begin, wore off by the end of the race.
I was tied for first for a little bit and then I randomly lost balance and I fell! What the heck! Two days/races in a row and the same person! Grr.. I lost some ground after that and was making it up, but I wasn't close enough and ended up not being able to catch her by the end and took 2nd overall. In the end, I actually really enjoyed the race and the race course. It was super windy in the open spots, but the woods blocked a lot of it.
XC Ski warm up/down (Classic) 10:00 [2] 2.0 km (5:00 / km)
Wax testing/warm-up
7 PM
Road Bike (Trainer) 1:06:18 [3] 14.0 mi (12.7 mph)
ahr:115
Easy trainer ride just to get some saddle time in. HRM wasn't working for the first 50 minutes. oops.
Saturday Jan 19, 2013 #
10 AM
XC Ski race (Skate) 52:32 [5] 12.2 km (4:18 / km)
ahr:177 max:185 slept:5.0
Cote Dame Marie Loppet
I was rocking it out at the start and stayed right with Gussie's group up "interval hill" and stayed with the people I wanted to beat for the first half - even passed them each a few times. Well, once I blew it by tripping myself with my own pole going up a hill. Duh. Then, I just couldn't keep up with them on the second lap. I guess I was going at an unsustainable pace for the first half. One thing I should have done was to just chill right behind Karen instead of wasting energy trying to pass her and break away. Then, if I still felt good closer to the end, I could have kicked it in. Still, I felt like this was an improvement over previous skate races and am happy with how I did. Also, I actually had to beat 2 people to win my age group! Wow - not the only one! Very cool.
I was rocking it out at the start and stayed right with Gussie's group up "interval hill" and stayed with the people I wanted to beat for the first half - even passed them each a few times. Well, once I blew it by tripping myself with my own pole going up a hill. Duh. Then, I just couldn't keep up with them on the second lap. I guess I was going at an unsustainable pace for the first half. One thing I should have done was to just chill right behind Karen instead of wasting energy trying to pass her and break away. Then, if I still felt good closer to the end, I could have kicked it in. Still, I felt like this was an improvement over previous skate races and am happy with how I did. Also, I actually had to beat 2 people to win my age group! Wow - not the only one! Very cool.
XC Ski warm up/down (Skate) 15:00 [2] 2.5 km (6:00 / km)
Warming up before the race and skiing back to the trailhead afterward.
Friday Jan 18, 2013 #
Note
Planned to work out today, but didn't get out of work until 7:40pm. Ugh, well, I guess I'll be better rested for tomorrow's ski race.
Thursday Jan 17, 2013 #
12 PM
Run (Treadmill) 29:41 [3] 3.5 mi (8:29 / mi)
slept:6.0
1 mile warm-up @ 6.3 mph
5x 0.25 mile intervals @ appox. 5K pace 8.5 mph
.25 mile recovery @ 6.5 mph between intervals
Bottoms of my feet were hurting for some reason. I wonder if I was doing something weird or if it was the shoe*sock combination. Had my Merrell Barefoots on with the Swiftwick zeros (not sure which material they were, though)
The pace felt good - I was happy to hit the recovery period, but wasn't going so hard that I couldn't get recovered at the 6.5 mph pace.
Update: OK, this is just stupid. I examined my feet and I have a 1/2" long blister on both feet a quarter inch from the base of the big toe. What!? It was a 30-minute run! Thinking about it some more, it sounded like I was "stomping" on this particular treadmill, and I kept telling myself to run light and try to think of Chi Running techniques. I must have been twisting my foot or something. Chi Running fail. I should have just accepted that I sounded like an elephant on a treadmill and run more naturally.
5x 0.25 mile intervals @ appox. 5K pace 8.5 mph
.25 mile recovery @ 6.5 mph between intervals
Bottoms of my feet were hurting for some reason. I wonder if I was doing something weird or if it was the shoe*sock combination. Had my Merrell Barefoots on with the Swiftwick zeros (not sure which material they were, though)
The pace felt good - I was happy to hit the recovery period, but wasn't going so hard that I couldn't get recovered at the 6.5 mph pace.
Update: OK, this is just stupid. I examined my feet and I have a 1/2" long blister on both feet a quarter inch from the base of the big toe. What!? It was a 30-minute run! Thinking about it some more, it sounded like I was "stomping" on this particular treadmill, and I kept telling myself to run light and try to think of Chi Running techniques. I must have been twisting my foot or something. Chi Running fail. I should have just accepted that I sounded like an elephant on a treadmill and run more naturally.
6 PM
Strength Training 1:05:00 [3]
Forgot my watch today.
Workout:
750m Row followed by 5 rounds of:
10 power clean (85 lb)
12 push press (20 lb dumbbells)
13:10
Strength:
Every 3 minutes, 5 rounds
5 front squat 75% 1RM (115 lb)
"Bonus"
5 burpees every 0:25 for 12 rounds (pretty much was 2-4 seconds of rest between rounds)
Workout:
750m Row followed by 5 rounds of:
10 power clean (85 lb)
12 push press (20 lb dumbbells)
13:10
Strength:
Every 3 minutes, 5 rounds
5 front squat 75% 1RM (115 lb)
"Bonus"
5 burpees every 0:25 for 12 rounds (pretty much was 2-4 seconds of rest between rounds)
Wednesday Jan 16, 2013 #
Yoga (Ashtanga) 1:30:00 [1]
slept:7.0
Active recovery
Tuesday Jan 15, 2013 #
6 AM
Road Bike (Trainer) 1:03:33 [3] 15.0 mi (14.2 mph)
ahr:142 max:174 slept:6.0
Carmichael's Climbing Speed
I actually felt kind of crappy at the beginning and had a hard time getting into it, but by the descending intervals, I was pretty good. It can't be that bad since I got an extra 0.2 miles in vs last time I did this workout. I'll chalk up the slow start to it being 6am.
I actually felt kind of crappy at the beginning and had a hard time getting into it, but by the descending intervals, I was pretty good. It can't be that bad since I got an extra 0.2 miles in vs last time I did this workout. I'll chalk up the slow start to it being 6am.
6 PM
Strength Training 1:05:00 [3]
ahr:126 max:176
Workout:
5 Rounds for time:
5 Front Squats (110 lb)
12 toes to bar
10:46 - I'm glad to have toes to bar finally, but they're still a weakness for me.
Strength:
Power Clean
5-4-3-2-1-1-1-1
work up to a 1 rep max
Managed to get 120, but missed 125 several times. I think I psyched myself out on it. Grr
Skill
Heavy Kettlebell Swings 12 EMOTM 10 min
First 8 rounds - 70 lb, last 2 rounds - 88 lb. Wow, heavy! But that's what I was saying about 70 a few weeks ago and I'm used to that now.
5 Rounds for time:
5 Front Squats (110 lb)
12 toes to bar
10:46 - I'm glad to have toes to bar finally, but they're still a weakness for me.
Strength:
Power Clean
5-4-3-2-1-1-1-1
work up to a 1 rep max
Managed to get 120, but missed 125 several times. I think I psyched myself out on it. Grr
Skill
Heavy Kettlebell Swings 12 EMOTM 10 min
First 8 rounds - 70 lb, last 2 rounds - 88 lb. Wow, heavy! But that's what I was saying about 70 a few weeks ago and I'm used to that now.
Monday Jan 14, 2013 #
Strength Training 1:15:20 [3]
ahr:111 max:164 slept:7.0
This was a little bit of a light day for Crossfit. The workout wasn't that hard.
Workout:
Alternate with a partner 10 each x 5 rounds (100 total at each exercise for the team, 50 total each)
Wall Balls
Push ups
Sit ups
Strength:
Deadlift:
5 rounds 5 lifts every 3 minutes
Was supposed to be 70%, but I did 80% of my supposed 1RM
Even that (180 lb) wasn't too hard. Maybe Rich is right and 225 is not really my 1RM
Skill:
Tabata: jumps onto a plate (8 rounds of :20 on :10 off)
Followed by 10 minutes working on double unders. Getting 10+ pretty consistently now. Yeah! Love my new Rx rope!
Skill2:
Worked with Rich on my dead hang pull-ups (need to do negatives!)
Workout:
Alternate with a partner 10 each x 5 rounds (100 total at each exercise for the team, 50 total each)
Wall Balls
Push ups
Sit ups
Strength:
Deadlift:
5 rounds 5 lifts every 3 minutes
Was supposed to be 70%, but I did 80% of my supposed 1RM
Even that (180 lb) wasn't too hard. Maybe Rich is right and 225 is not really my 1RM
Skill:
Tabata: jumps onto a plate (8 rounds of :20 on :10 off)
Followed by 10 minutes working on double unders. Getting 10+ pretty consistently now. Yeah! Love my new Rx rope!
Skill2:
Worked with Rich on my dead hang pull-ups (need to do negatives!)
Sunday Jan 13, 2013 #
Hike (Orienteering Practice) 3:40:13 [3] *** 10.75 mi (20:29 / mi)
ahr:138 max:181 spiked:9/slept:9.0
Brighton Rec January USGS Orienteering practice. I'm almost embarrassed to post this because I thought I'd do so much better. It was a rough day. Sucked on point 1, then hit the next 4 to the left. (but still in visual) Hit 5 right on. Then couldn't find 6 (concluded to myself that it was missing - stolen by the person who put out the table, chairs, and target practice stuff where I thought the CP should be. 7 was pretty straightforward as were 8 and 9. It was starting to get dark as I was coming up on 10, and I passed my attack point and had to run back, but I did manage to find it before I went home. It rained lightly most of the time and it started coming down a lot harder for about the last hour I was out there. Temperature was about 38.
On the way home, I got so cold, despite the fact that I changed completely into dry clothes as soon as I was done. It's a good thing I didn't have any passengers (especially of the male variety) as they surely would have complained about the heat being set at 85 for the first half hour and 80 the last hour of the trip. This terrible regulation of body temperature is one of the big reasons I could never climb Everest.
On the way home, I got so cold, despite the fact that I changed completely into dry clothes as soon as I was done. It's a good thing I didn't have any passengers (especially of the male variety) as they surely would have complained about the heat being set at 85 for the first half hour and 80 the last hour of the trip. This terrible regulation of body temperature is one of the big reasons I could never climb Everest.
Saturday Jan 12, 2013 #
Mountain Bike (City Forest) 1:52:45 [3] 13.5 mi (7.2 mph)
ahr:129 max:148 slept:9.5
Nice easy ride at Midland City Forest. The trails were in good condition, though a bit greasy near the creek sections with some soft mud at the beginning and end of the Gnu Loop.
Kept going back and forth between "What a treat to be riding on great trails with 50 degree weather in January" and "This isn't right! Why don't we have snow?!"
Kept going back and forth between "What a treat to be riding on great trails with 50 degree weather in January" and "This isn't right! Why don't we have snow?!"
Friday Jan 11, 2013 #
4 PM
Run 52:53 [3] 5.25 mi (10:04 / mi)
ahr:157 max:171 slept:10.0
Salzburg Loop. Seriously, how was I over-warm in January with a single layer on? Wow.
6 PM
Strength Training 58:43 [3]
ahr:144 max:179
Warm-up:
500m row
2:00 jumprope
30*20*30 squats, shoulder pass-throughs, OHS
Workout:
5 rounds for time of:
12 Push Press (75 lb)
10 Toes-to-bar
8 Slam balls
13:26
"Dessert"
12 rounds every 0:30
3 burpees, 40m sprint
Bonus:
10 wall walks, hold top for 5 seconds
500m row
2:00 jumprope
30*20*30 squats, shoulder pass-throughs, OHS
Workout:
5 rounds for time of:
12 Push Press (75 lb)
10 Toes-to-bar
8 Slam balls
13:26
"Dessert"
12 rounds every 0:30
3 burpees, 40m sprint
Bonus:
10 wall walks, hold top for 5 seconds
Thursday Jan 10, 2013 #
Strength Training 1:00:00 [3]
12 minute AMRAP Partner workout
5 burpees
abmat situps
35 lb kettlebell swings (Russian)
Strength
E3MOTM - 5 rounds
5 Front Squats (70-75% 1RM) 110 lb
Skill
EMOTM 10 Min
12 Heavy kettlebell swings 70 lb (wow, heavy!)
5 burpees
abmat situps
35 lb kettlebell swings (Russian)
Strength
E3MOTM - 5 rounds
5 Front Squats (70-75% 1RM) 110 lb
Skill
EMOTM 10 Min
12 Heavy kettlebell swings 70 lb (wow, heavy!)
Wednesday Jan 9, 2013 #
Yoga (Ashtaga) 1:30:00 [1]
I really like that I've been able to include yoga for active recovery/rest days. I have definitely seen improvements in both flexibility and balance since starting this. Today, I was even able to do my headstand with significantly less help from the wall. Soon, I'll be able to do it in the middle of the room. :)
Tuesday Jan 8, 2013 #
5 AM
Road Bike 1:01:46 [3] 14.3 mi (13.9 mph)
ahr:143 max:173
Carmichael's Climbing Power workout.
6 PM
Strength Training 57:27 [3]
ahr:122 max:179
Again forgot watch for first part of workout, then kept accidentally starting it again afterward, so average is messed up.
Workout:
7 rounds for time:
7 deadlifts (65-70% 1RM)
5 box jumps 21"
Did this is 4:46 (first finisher) Rich said that there is no way my 1RM deadlift is 225 lb - this was way too easy for me. He suspects it's closer to 265. Can't wait to do Deadlift 1 Rep Max days now.
Skill 1: Handstand pushups (strict) 5 every 90 sec (5 rounds)
Did them with feet on the box so I could get a full range of motion rather than a short range of motion against the wall.
Skill 2: EMOTM 10 min
12 heavy kettlebell swings
Did 55 lb for first 8 rounds. Rich said it looked too easy and made me jump in with Tom on the 70 lb kettlebell. Holy cow that was tough, but I did it for the last two rounds.
Workout:
7 rounds for time:
7 deadlifts (65-70% 1RM)
5 box jumps 21"
Did this is 4:46 (first finisher) Rich said that there is no way my 1RM deadlift is 225 lb - this was way too easy for me. He suspects it's closer to 265. Can't wait to do Deadlift 1 Rep Max days now.
Skill 1: Handstand pushups (strict) 5 every 90 sec (5 rounds)
Did them with feet on the box so I could get a full range of motion rather than a short range of motion against the wall.
Skill 2: EMOTM 10 min
12 heavy kettlebell swings
Did 55 lb for first 8 rounds. Rich said it looked too easy and made me jump in with Tom on the 70 lb kettlebell. Holy cow that was tough, but I did it for the last two rounds.
Monday Jan 7, 2013 #
Strength Training 1:00:00 [3]
ahr:119 max:180
I think my average heart rate was a bit off as I missed the first section of the workout/warmup with the HRM (wasn't reading heartrate)
Workout:
AMRAP 7
7 wall ball (14 lb)
7 hand release push ups
Total: 9 rounds + 11 reps
Strength:
5 Back Squats Every 3 minutes for 5 rounds
105*115*120*120*120
Skill:
Wall walks - did 10 with a 5 second hold at the top
Workout:
AMRAP 7
7 wall ball (14 lb)
7 hand release push ups
Total: 9 rounds + 11 reps
Strength:
5 Back Squats Every 3 minutes for 5 rounds
105*115*120*120*120
Skill:
Wall walks - did 10 with a 5 second hold at the top
Sunday Jan 6, 2013 #
Run 1:26:13 [3] 7.8 mi (11:03 / mi)
ahr:148 max:169
Wheeler Rd Loop
So, I know that I skied really hard yesterday so you'd expect me to feel slow, but this seems to be the trend in my runs for some time now. I took up Crossfit partly because they said that it would help with speed. Well, I think it's finally time to face the fact that I need to buckle down with my diet and lose some weight. Thinking about how I feel when I throw a heavy pack on and the difference that makes... well, I'm hauling around an extra 15 pounds all the time that's doing nothing but slow me down. Back to the food journal this week - it's the only thing that seems to work for me.
Also, Carmex is the grossest lip balm ever - I kept tasting it the whole run and I wasn't even licking my lips. I ought to just throw that tube out.
So, I know that I skied really hard yesterday so you'd expect me to feel slow, but this seems to be the trend in my runs for some time now. I took up Crossfit partly because they said that it would help with speed. Well, I think it's finally time to face the fact that I need to buckle down with my diet and lose some weight. Thinking about how I feel when I throw a heavy pack on and the difference that makes... well, I'm hauling around an extra 15 pounds all the time that's doing nothing but slow me down. Back to the food journal this week - it's the only thing that seems to work for me.
Also, Carmex is the grossest lip balm ever - I kept tasting it the whole run and I wasn't even licking my lips. I ought to just throw that tube out.
Saturday Jan 5, 2013 #
XC Ski race (Skate Relay) 1:43:30 [4] 26.0 km (3:59 / km)
ahr:172 max:180
Hanson HIlls 6-hour relay
All Female team - We won first in our division with 16 laps. (Um, second only had 8)
The first two laps were up the green, to the middle, easy return back.
The other 3 laps were the standard green loop. I did it in two sets - first 1:05 for 3 laps and then Sara went and then I did two more laps to finish with 39:28 minutes.
I also had a lesson with Andy for 30 minutes earlier but didn't count it. I got lots of great tips and tried to employ them through the race.
All Female team - We won first in our division with 16 laps. (Um, second only had 8)
The first two laps were up the green, to the middle, easy return back.
The other 3 laps were the standard green loop. I did it in two sets - first 1:05 for 3 laps and then Sara went and then I did two more laps to finish with 39:28 minutes.
I also had a lesson with Andy for 30 minutes earlier but didn't count it. I got lots of great tips and tried to employ them through the race.
Friday Jan 4, 2013 #
Road Bike (Trainer) 47:02 [3] 10.0 mi (12.8 mph)
Easy recovery ride - tomorrow is the 6-hour ski relay.
Usually, I use a training DVD, but today I decided that since I was just going for a recovery ride that I'd hit up Hulu and finally get around to checking out The Big Bang Theory. Multiple people have told me that I should watch it and that I'd like it. (I guess they see me as a nerd or something) Anyway, they were right.
Usually, I use a training DVD, but today I decided that since I was just going for a recovery ride that I'd hit up Hulu and finally get around to checking out The Big Bang Theory. Multiple people have told me that I should watch it and that I'd like it. (I guess they see me as a nerd or something) Anyway, they were right.
Thursday Jan 3, 2013 #
Strength Training 1:00:00 [3] 1.0 km (1:00:00 / km)
Workout 1: 1K row for time (3:58.4)
Workout 2:
12 minute AMRAP with partners (Lisa and Elaine)
12 wall ball
box jumps
Push press (55 lb)
Score 349
Workout 2:
12 minute AMRAP with partners (Lisa and Elaine)
12 wall ball
box jumps
Push press (55 lb)
Score 349
Wednesday Jan 2, 2013 #
Strength Training 1:00:00 [3]
Workout:
AMRAP 15
12 Power Snatch
12 Push Jerk
5 rounds + 14 reps
50 Box Squats
23 no weight, 27 with 30 lb bar
10 rounds EMOTM, 10 kettlebell swings 55 lb
AMRAP 15
12 Power Snatch
12 Push Jerk
5 rounds + 14 reps
50 Box Squats
23 no weight, 27 with 30 lb bar
10 rounds EMOTM, 10 kettlebell swings 55 lb
Tuesday Jan 1, 2013 #
Yoga (Slow Flow) 1:00:00 [1]
Nice New Year's Day recovery yoga!