Training Log Archive: runninghilsIn the 7 days ending Jan 31, 2015:
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Saturday Jan 31, 2015 #
XC Ski race (Skate) 1:30:00 [3] 19.0 km (4:44 / km)
Forbush freestyle
Race was billed at 17k but it ended up about 19 k per gps watches. Conditions were good but soft for most of the trail. I lost visual on Brenda only a couple k in despite her injured knee. I was ahead of Karen the whole race but I couldn't shake her. I need a rabbit for motivation but being pushed by a pursuer is next best. Won my age group since the overall winner was from my ag and got taken out of ag awards. Glad I removed that extra layer because I was quite warm.
Race was billed at 17k but it ended up about 19 k per gps watches. Conditions were good but soft for most of the trail. I lost visual on Brenda only a couple k in despite her injured knee. I was ahead of Karen the whole race but I couldn't shake her. I need a rabbit for motivation but being pushed by a pursuer is next best. Won my age group since the overall winner was from my ag and got taken out of ag awards. Glad I removed that extra layer because I was quite warm.
Thursday Jan 29, 2015 #
Strength Training 1:00:00 [3]
30/20/30 warm up
Tabata this!
each movement - 8 rounds of 0:20 on 0:10 off, 1 minute transition between movements
Row
air squat
Pull ups
Push ups
sit ups
Score: 341 Rx
Strength:
Back Squat 5x5 e3m
105*115*125*130*135
Start at 125 next time.
Tabata this!
each movement - 8 rounds of 0:20 on 0:10 off, 1 minute transition between movements
Row
air squat
Pull ups
Push ups
sit ups
Score: 341 Rx
Strength:
Back Squat 5x5 e3m
105*115*125*130*135
Start at 125 next time.
Wednesday Jan 28, 2015 #
Strength Training 1:00:00 [3]
Workout: For time:
Row 1000m
+5 rounds of :
15 push ups
15 ring rows
Time: 17:26
These muscles were still sore and tired from Monday! This was a tough one.
Strength: MOFO 5x3
Deadlift (185 lb)
Thruster (65 lb)
Row 1000m
+5 rounds of :
15 push ups
15 ring rows
Time: 17:26
These muscles were still sore and tired from Monday! This was a tough one.
Strength: MOFO 5x3
Deadlift (185 lb)
Thruster (65 lb)
Road Bike (Trainer) 1:00:00 [3] 13.5 mi (13.5 mph)
More intervals per set this time
3x20 sec spin ups in 15 min. warm up
3 sets of 6 rounds of 0:40 on 0:20 recovery
Intervals fast at high cadence
Whew! adding two more is no joke!
3x20 sec spin ups in 15 min. warm up
3 sets of 6 rounds of 0:40 on 0:20 recovery
Intervals fast at high cadence
Whew! adding two more is no joke!
Tuesday Jan 27, 2015 #
Run (Treadmill) 1:30:16 [3] 9.3 mi (9:42 / mi)
Steady treadmill run after work. Boring, but good to get it in. Started at 6.0, and increased slowly by .1 at a time, finishing at 6.4 (most time spent at 6.2 and 6.3 mph)
Monday Jan 26, 2015 #
Strength Training 1:00:00 [3]
Warm-up 30/20/30 Squat/SPT/OHS
Workout:
5 Pull-ups
10 Push-ups
15 Med Ball squat cleans
20 minute AMRAP
Score: 9 Rounds+17 Reps Rx!!!!
Sure, I kipped the pull-ups, but I did 50 of them in the 20 minute workout! Very happy to finally not scale pull-ups in a workout. 5 at a time is very doable.
Strength: Front Squat 5x5 every 3 min
105*115*120*125*130
Extra: 10 KB swings (Russian) EMOTM10
did 70 lb. Woo! HEAVY!
Workout:
5 Pull-ups
10 Push-ups
15 Med Ball squat cleans
20 minute AMRAP
Score: 9 Rounds+17 Reps Rx!!!!
Sure, I kipped the pull-ups, but I did 50 of them in the 20 minute workout! Very happy to finally not scale pull-ups in a workout. 5 at a time is very doable.
Strength: Front Squat 5x5 every 3 min
105*115*120*125*130
Extra: 10 KB swings (Russian) EMOTM10
did 70 lb. Woo! HEAVY!