Training Log Archive: runninghilsIn the 7 days ending Dec 28, 2013:
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Saturday Dec 28, 2013 #
Note
Walked on the trail and along the beah with Leeann and Anna. Not intense at all but about 4 miles and 1.5 hours. Fun! I love California!
Friday Dec 27, 2013 #
Strength Training 1:00:00 [3]
Strength: Front Squat (1RM day)
115*135*145*155*160
Again, i was happy with this considering I haven't been doing the squat progression.
Workout: Fran
21*15*9
Thrusters (55 lb)
Pull-ups (Red band)
6:47 (I think.. got distracted talking to Heidi after class and then forgot the time I wrote down on the board.)
Ripped my hand, but only a little - it was already a blister that hadn't opened up from 12/24, so it shouldn't be too bad.
115*135*145*155*160
Again, i was happy with this considering I haven't been doing the squat progression.
Workout: Fran
21*15*9
Thrusters (55 lb)
Pull-ups (Red band)
6:47 (I think.. got distracted talking to Heidi after class and then forgot the time I wrote down on the board.)
Ripped my hand, but only a little - it was already a blister that hadn't opened up from 12/24, so it shouldn't be too bad.
Thursday Dec 26, 2013 #
Run (Deep Snow) 58:15 [3] 4.0 mi (14:34 / mi)
Was planning to run 45 minutes, but the snow was SO DEEP that my route that I normally run was super slow to run. I ran along the side of the ski tracks because I would hate myself if I ran in the ski track. Glad to have on full gaiters and goretex shoes. Though some snow got in, it wasn't packed in like it would have been otherwise. Heart rate was supposed to climb as the run progressed on the hills, but it was super high from about, oh, 1 minute in. Wow! Super pretty on the trail.
At one point, I heard a dog coming up behind me. I started talking to the dog and next thing I know, he was jumping up on me and while I was talking (mouth open) he licked my mouth. GROSS!!! Don't get me wrong, I like dogs. I just don't want to make out with them. The owner was skiing and called the dog back and held him while he passed me.
It was a very very good workout running through this snow. I think it was about 10 inches deep. The last few tenths of a mile were packed a bit better and once I got back to the parking lot to run to my car, I was amazed at how easy it was to run on the plowed surface.
At one point, I heard a dog coming up behind me. I started talking to the dog and next thing I know, he was jumping up on me and while I was talking (mouth open) he licked my mouth. GROSS!!! Don't get me wrong, I like dogs. I just don't want to make out with them. The owner was skiing and called the dog back and held him while he passed me.
It was a very very good workout running through this snow. I think it was about 10 inches deep. The last few tenths of a mile were packed a bit better and once I got back to the parking lot to run to my car, I was amazed at how easy it was to run on the plowed surface.
Wednesday Dec 25, 2013 #
Run 20:00 [3] 1.5 mi (13:20 / mi)
Oops… got caught up doing things with the family and about 4:30 realized the day was almost over and I had to run. Set out, but about 3/4 mile from my house needed to turn around for a bathroom emergency. So, a fair amount of walking on the way back. Meh, at least I did feel better after the whole thing.
OH, and I announced that next year I am imposing a mandatory 20-40 minute afternoon Christmas walk around my neighborhood. We all felt pretty bad after an entire day sitting on our butts reading, playing games, and (most of all) staring down at the coffee table to put together the puzzle.
OH, and I announced that next year I am imposing a mandatory 20-40 minute afternoon Christmas walk around my neighborhood. We all felt pretty bad after an entire day sitting on our butts reading, playing games, and (most of all) staring down at the coffee table to put together the puzzle.
Tuesday Dec 24, 2013 #
Strength Training 1:00:00 [3]
"12 Days of Christmas"
follow the pattern of the song. Weight was 50 lb on the bar
1- Power snatch
2- Overhead Squat
3- Handstand Push-ups
4- Pull ups
5- Power Clean
6- Front rack lunges
7- Sumo Deadlift High Pull
8- Slam ball (15 lb)
9- Kettlebell swing (35 lb)
10- Knees to elbows
11- Push ups
12 - Dead lift
I think I was at 27 minutes, but there was something weird with the clock, so not sure. Also did my shoulder PT afterward. All this shoveling seems to be adding to some irritation of my rotator cuff. Noticed it a bit skiing too. That's why I went a bit lower on the weight today too.
follow the pattern of the song. Weight was 50 lb on the bar
1- Power snatch
2- Overhead Squat
3- Handstand Push-ups
4- Pull ups
5- Power Clean
6- Front rack lunges
7- Sumo Deadlift High Pull
8- Slam ball (15 lb)
9- Kettlebell swing (35 lb)
10- Knees to elbows
11- Push ups
12 - Dead lift
I think I was at 27 minutes, but there was something weird with the clock, so not sure. Also did my shoulder PT afterward. All this shoveling seems to be adding to some irritation of my rotator cuff. Noticed it a bit skiing too. That's why I went a bit lower on the weight today too.
Monday Dec 23, 2013 #
Strength Training 1:00:00 [3]
Strength: Back Squat
Go for a 1 Rep Max
I worked up to 170, and felt good there… was starting to lose form, so I stopped increasing. This is only 15 lb below my 1RM when I was doing 5x/week of cross fit
Workout:
7 rounds for time:
6 burpees
4 power cleans (95-Rx)
2 hand stand push ups (1 board + abmat)
25 double unders
Time: 15:12
had a "bad double under day" on the first 6 rounds. Finally strung all 25 together on the last round.
Go for a 1 Rep Max
I worked up to 170, and felt good there… was starting to lose form, so I stopped increasing. This is only 15 lb below my 1RM when I was doing 5x/week of cross fit
Workout:
7 rounds for time:
6 burpees
4 power cleans (95-Rx)
2 hand stand push ups (1 board + abmat)
25 double unders
Time: 15:12
had a "bad double under day" on the first 6 rounds. Finally strung all 25 together on the last round.
Sunday Dec 22, 2013 #
XC Ski (Classic) 1:53:47 [3] 9.3 mi (12:14 / mi)
Hanson hills. So. Much. Snow. They kind of rolled the trail but there was so much snow they couldn't keep up with the new snow. There were no set tracks and it was very soft. I guess that's one way to force yourself to do something you're bad at- I pretty much suck at diagonal striding outside the track. I only had classic skis so there was no option to skate instead. Tried to do a 20 minute and a 30 minute tempo sessions but that was hard to do when fighting with my skis. It was like backcountry ski conditions but on skinny race skis. I hope this helps make me more efficient when I get back on nice hard tracks.