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Training Log Archive: runninghils

In the 7 days ending Jan 12, 2013:

activity # timemileskm+ft
  Strength Training4 3:56:10
  Run2 2:19:06 13.05(10:40) 21.0(6:37)
  Mountain Bike1 1:52:45 13.5(7.2/h) 21.73(11.6/h)
  Yoga1 1:30:00
  Road Bike1 1:01:46 14.3(13.9/h) 23.01(22.4/h)
  Total9 10:39:47 40.85 65.74
averages - sleep:9.8

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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?!"

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

500m row
2:00 jumprope
30*20*30 squats, shoulder pass-throughs, OHS

5 rounds for time of:
12 Push Press (75 lb)
10 Toes-to-bar
8 Slam balls

12 rounds every 0:30
3 burpees, 40m sprint

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)

E3MOTM - 5 rounds
5 Front Squats (70-75% 1RM) 110 lb

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.

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)

7 wall ball (14 lb)
7 hand release push ups
Total: 9 rounds + 11 reps

5 Back Squats Every 3 minutes for 5 rounds

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.

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