Training Log Archive: runninghilsIn the 7 days ending Nov 15, 2014:
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Saturday Nov 15, 2014 #
Road Bike (Trainer) 1:30:00 [3] 20.5 mi (13.7 mph)
Warm-up 15
3x12 min intervals, building
3 min recovery
Just ride rest of the time.
Tis the season for watching Rom-coms on the trainer during my workouts. I'm already caught up with Big Bang Theory and New Girl, so I went ahead with the Netflix subscription
3x12 min intervals, building
3 min recovery
Just ride rest of the time.
Tis the season for watching Rom-coms on the trainer during my workouts. I'm already caught up with Big Bang Theory and New Girl, so I went ahead with the Netflix subscription
Friday Nov 14, 2014 #
Strength Training 1:00:00 [3]
WU - Run 400, then 30/20/30
Workout: 5 Rounds for time
12 Burpee Box jumps (20" box - actually jumped today!)
10 Slam balls - 20 lb
8 Handstand push ups - with 3 boards and abmat. Really tough today - haven't done these in a while. Used to have a lower target.
Time: 15:48
Short recovery then: Maximum front squats in 2 minutes
Weight: 105
Reps: 21
We were supposed to pick a weight where we could get at least 8-10, but not 40 or something ridiculous. So, I guess this was still too many... I guess next time I could do the prescribed 120.
Another short recovery and then
3 dead lifts every 0:15 for 16 rounds
Weight- 145. Seemed pretty good - was getting tougher toward end, but got all my rounds.
This was a tough day! Not much recovery between the different parts. Whew! It was good, though.
Workout: 5 Rounds for time
12 Burpee Box jumps (20" box - actually jumped today!)
10 Slam balls - 20 lb
8 Handstand push ups - with 3 boards and abmat. Really tough today - haven't done these in a while. Used to have a lower target.
Time: 15:48
Short recovery then: Maximum front squats in 2 minutes
Weight: 105
Reps: 21
We were supposed to pick a weight where we could get at least 8-10, but not 40 or something ridiculous. So, I guess this was still too many... I guess next time I could do the prescribed 120.
Another short recovery and then
3 dead lifts every 0:15 for 16 rounds
Weight- 145. Seemed pretty good - was getting tougher toward end, but got all my rounds.
This was a tough day! Not much recovery between the different parts. Whew! It was good, though.
Road Bike (Trainer) 1:00:00 [3] 13.6 mi (13.6 mph)
Oops, I just realized I missed recording a workout. Since the distance was cleared out from bike, I am just guessing. Easy ride on the trainer.
Thursday Nov 13, 2014 #
Road Bike (Trainer) 1:00:00 [3] 13.8 mi (13.8 mph)
Warm-up 10
5x 4 minutes in higher gear+1 minute standing
2 minute recovery in between
5x 4 minutes in higher gear+1 minute standing
2 minute recovery in between
Wednesday Nov 12, 2014 #
Strength Training 1:00:00 [3]
W/U - run 400, 30/20/30
Workout: 10 Rounds for time -
3 squat snatch
7 back squat
11:48 - 50 lb
I was really feeling limited by the squat snatch. It was feeling better by the end, but when I started with my planned weight, I could only reliably power snatch, so I dropped it down.
Strength:
every 15 seconds for 5 rounds - 3 thrusters
Went light because we had to be sure we could make every round - probably too light at 35 lb. Oh well, next time I'll do more.
Workout: 10 Rounds for time -
3 squat snatch
7 back squat
11:48 - 50 lb
I was really feeling limited by the squat snatch. It was feeling better by the end, but when I started with my planned weight, I could only reliably power snatch, so I dropped it down.
Strength:
every 15 seconds for 5 rounds - 3 thrusters
Went light because we had to be sure we could make every round - probably too light at 35 lb. Oh well, next time I'll do more.
Road Bike (Trainer) 1:02:00 [3] 14.6 mi (14.1 mph)
Warm -up 10 minutes then a ladder up and down with 1 minute recovery in between
1-2-3-4-5-4-3-2-1
Was actually seeing 18 mph+ sometimes which never seems to ever happen on the trainer, so that's a good thing.
Cool down
1-2-3-4-5-4-3-2-1
Was actually seeing 18 mph+ sometimes which never seems to ever happen on the trainer, so that's a good thing.
Cool down
Monday Nov 10, 2014 #
Strength Training 1:00:00 [3]
Workout:
20 minute AMRAP
7 hang power clean (85#)
14 burpees over the bar
7 toes to bar
Total- 6 rounds +6 reps
Notes - I was actually able to jump over the bar with 2 feet instead of stepping today. Woo! Also, I was able to get my toes to bar in for real... getting that movement back in shape. Grip is still an issue.
"Bonus" - 1 mile run for time.
I almost decided to row instead, but the ankle was feeling surprisingly good today, so I went for it. It was a bit stiff, but I was able to keep a normal stride. Half the run was in the pitch black park - no lights!! So, that slowed me down. Plus, there was an extra 50m on the run. SO, overall, I can't be too disappointed in running it in 9:30. Ankle was feeling it a bit at the end, but not too bad considering I was still in limp mode last week.
20 minute AMRAP
7 hang power clean (85#)
14 burpees over the bar
7 toes to bar
Total- 6 rounds +6 reps
Notes - I was actually able to jump over the bar with 2 feet instead of stepping today. Woo! Also, I was able to get my toes to bar in for real... getting that movement back in shape. Grip is still an issue.
"Bonus" - 1 mile run for time.
I almost decided to row instead, but the ankle was feeling surprisingly good today, so I went for it. It was a bit stiff, but I was able to keep a normal stride. Half the run was in the pitch black park - no lights!! So, that slowed me down. Plus, there was an extra 50m on the run. SO, overall, I can't be too disappointed in running it in 9:30. Ankle was feeling it a bit at the end, but not too bad considering I was still in limp mode last week.
Road Bike (Trainer) 45:30 [3] 9.3 mi (12.3 mph)
Easy recovery ride watching Big Bang Theory.