Training Log Archive: RASPUTINIn the 31 days ending Dec 31, 2015:
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Thursday Dec 31, 2015 #
Note
slept:6.5
watched The Big Short last night, really well done
Yoga 1:40:00 [3]
CrossFit 1:00:00 [3]
WOD:
30 wall balls (20#)
15 cal air assault bike
500m Ski Erg
3 rounds, 4min rest between rds
76-85-95% effort
4:01, 4:31, 5:31 (!)
last round KA-BOOM!
perfect!
great box
Wednesday Dec 30, 2015 #
Note
slept:8.0
Note
slept:8.0 weight:203lbs
Tuesday Dec 29, 2015 #
Running 30:00 [3] 3.0 mi (10:00 / mi)
shoes: energy boost 6/2013
house-bridge
tabata up bridge
jogged back down
couple block from home jogging easy, same cramp/tear again L calf 4-5" below gastroc, 8" up from heel
walke home after that
Note
brnch w alla's friend from barcelona days
Monday Dec 28, 2015 #
Note
slept:8.0
alla shoot
daddy daughter time!
Sunday Dec 27, 2015 #
Yoga 1:30:00 [3]
much much needed! WOW
first yoga session this year! only went a few times since 2012.
Hike 50:00 [3]
Note
slept:8.0
some good stories from alexandria & manhasset
sasha pr'd, almost a 12hr sleep?
Saturday Dec 26, 2015 #
Strength Training 1:30:00 [3]
shoes: energy boost 6/2013
DL
135x5, 185x5, 225x5
275x5, 275x5, 290x5, 275x5, 268?x5 mix kg/lb
225x15
DB Inc BP
30-40-45-40-35 x10
c&J: 135x1 c5, 95x5 etc
Snatch, 95x1 x5
vertical leap sticks x 12 or more. 26"? so lame!
barely bball rim height. best was prob only a few inches more.
DB BC, 10 sets of 10
Note
slept:9.0
Friday Dec 25, 2015 #
Running 30:00 [3] 3.5 mi (8:34 / mi)
shoes: Brooks Launch 3
streets to river/golf course
super easy
85*
Thursday Dec 24, 2015 #
Note
slept:7.5 weight:197lbs
Range 30:00 [3]
great instruction
more different than I expected
learning from the master.
Wednesday Dec 23, 2015 #
Note
Tuesday Dec 22, 2015 #
Note
slept:7.0 weight:201.2lbs
way less soreness than usual. feel like I could DL today. Stiff/sore only when I stand for long periods without moving, 10+ mins.
fast 8pm-noon
9hr drive to Vero Beach tomorrow morning!
seems like yesterday I would bring my bike to Vero and crank 400 mile bike weeks.
Strength Training 1:20:00 [3]
shoes: Inov8 Olympic Lifting Shoes
Back Squat 5-5-5-5-5
greasing the groove, 9 hour drive in the morning.
Wup 45x10, 95x5
Main:
135x5
155x5
175x5
185x5
185x5
+135x10 had way more.
Pullups
5 reps after every squat set. 10 reps for last set. felt fresh
wider grip
Bbell Bench Press
some volume. cautious w barbell bp
Warmup: 45x10, 95x10, 135x10
155x5
175x5
185x5
R shoulder a bit grindy. Next time more thorough warmup and just light volume/bar speed. Shoulder is Not ready for any heavy reps.
then 135x20
Pullups
5 reps after each BP set too.
Monday Dec 21, 2015 #
Note
slept:8.5 weight:199.4lbs
Sunday Dec 20, 2015 #
Note
slept:9.0
Strength Training 1:00:00 [3]
WU: air squat, 53lb KBS
Deadlifts
warmup: SLDL 45x10, DL95x10, 135x5, 185x5, 3, 225x3.
alt grip on last four sets R palm forward. L elbow feels beter, not loose.
usually use opposite. may contribute to L elbow and L Si probs.
Main:
275x5
285x5
295x5
305x5
then
Shoulder Press
7x10: 45, 45, 65, 85, 85, 65, 45
short rest
DBBCFTG
25x10, 30x10, 30x10 35x10
Mike Watt
Hyphenated Man
album soundtrack
Saturday Dec 19, 2015 #
Note
slept:9.0
Xmas #1
Friday Dec 18, 2015 #
Note
slept:7.5 weight:197lbs
Thursday Dec 17, 2015 #
Note
l soleus sore but nothing major
theory: cramps that get stretched/torn
typical day
5+ hrs driving, couple hrs with sasha then doing analysis and exp report til 12:15am
Wednesday Dec 16, 2015 #
Note
slept:8.0 weight:198.4lbs
Running 17:30 [3] 2.1 mi (8:20 / mi)
(injured) shoes: Brooks Launch 3
super easy wup then 8'15
felt twinge in Left lower calf, central. soleus. stopped immediately.
glad I was home on the tready! weird.
In the past I would be mad. Not anymore.
I am no longer subject to disapointment, wrt random leg muscle tweaks while
jogging.
Strength Training 45:00 [3]
shoes: Inov8 Olympic Lifting Shoes
Squat-Dumbbell Bench Press-Pullups (5 after each set)
Back Squat
find starting point for new squat program. Humble Pie!
warmup 95x5
5-5-3-2-2-1-1
135x5
155x5
175x3
185x2
205x2
215x1
215x1
Bench
40s x15, 50s x10-10-10-10-10-20
Pullups
10 sets of 5 slow negatives
last four sets hands together grip
+ sh press bar x 20
Tuesday Dec 15, 2015 #
Note
slept:8.5 weight:198lbs
Monday Dec 14, 2015 #
Note
slept:6.5 weight:198.6lbs
Sunday Dec 13, 2015 #
Note
slept:9.5 weight:197lbs
Strength Training 1:00:00 [3]
just socks
Warmup:
35# KBS-5 pullups (fast/slow negative today), air squat, goblet squat kb35,
45x15 sh press.
Deadlift
warmup: 45-95x10; 135-185-225x5
5x5: 275
__
5 pullups between every deadlift set today.
10 DB BP between main set DL/PUs today.
35-40-50-50-50
staying light w sketchy shoulder
Saturday Dec 12, 2015 #
Note
slept:9.0
Running 33:37 [3] 4.2 mi (8:00 / mi) +304ft 7:29 / mi
shoes: Brooks Launch 3
Home - Sims Lake - CCW lap
11:50, 17,
33:37
with MFD at mile 4!
again, just enough to feel warmed up and flowing.
transition week back to running.
Achilles is fine! gel heel cups + these shoes does the trick for now.
easy base
Friday Dec 11, 2015 #
Note
slept:8.0
Running 30:00 [3] 3.72 mi (8:04 / mi)
shoes: Brooks Launch 3
ez
all breathing thru nose pace
m1: 8:50 thn drop to 7:30s
Thursday Dec 10, 2015 #
Note
slept:7.5 weight:198lbs
Wednesday Dec 9, 2015 #
Note
slept:8.0 weight:199lbs
Running 30:00 [3] 3.6 mi (8:20 / mi)
shoes: Brooks Launch 3
tready
ez
20' 7mph
10' 7.5
felt warmed up at 25'
Strength Training 15:00 [3]
4 sets of 10
easy!
Tuesday Dec 8, 2015 #
Note
slept:8.5 weight:197.5lbs
Note
Monday Dec 7, 2015 #
Note
slept:7.5 weight:200.2lbs
Running 30:00 [3] 3.7 mi (8:06 / mi)
shoes: Brooks Launch 3
treadmill
easy
felt VERRAY VERRRAY NIIIICE
Sunday Dec 6, 2015 #
Note
slept:6.0
awsome night out with the bay area crew
SFO-ATL
went to Marin to get my Mojo back
Saturday Dec 5, 2015 #
Hike 40:00 [3] 2.0 mi (20:00 / mi)
cowbells
Friday Dec 4, 2015 #
Hike 1:59:04 [3] 4.9 mi (24:18 / mi)
shoes: Cascadia 10 (Green)
so good to be back here. love it
Running 7:02 [3] 1.0 mi (7:02 / mi)
shoes: Cascadia 10 (Green)
after a giant bacon cheeseburger, 5 scoops of oce cream, 4 IPAs.
w RVG
Thursday Dec 3, 2015 #
Note
slept:9.5
Running 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Cascadia 10 (Green)
one mile loop from RVGs. 8:30pm.
Wednesday Dec 2, 2015 #
Note
slept:4.0 weight:203.8lbs
Running 20:00 [3] 2.0 mi (10:00 / mi) +280ft 8:50 / mi
shoes: Cascadia 10 (Green)
AFTER DINNER and beers
Hoppy Birthday IPA
from his pad. trails. steep
Tuesday Dec 1, 2015 #
Note
slept:7.0 weight:200lbs