Training Log Archive: OLIn the 7 days ending Nov 28, 2010:
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Sunday Nov 28, 2010 #
5 AM
Strength, Core, Stretch (2x30) 15:00 [3]
slept:7.0 weight:174lbs
2x30 reps of chest exercises
forearm really sore from those dumbell cleans so I did traditional weights. Need an A.R.T. asap!
forearm really sore from those dumbell cleans so I did traditional weights. Need an A.R.T. asap!
6 AM
Swim - pool 30:00 [1] 1.35 km (22:13 / km)
4x150 IM order (Swim, kick, drill by 50)
250, 200,150,100, 50 as:
swim with last 50 kick
Bad swim.
250, 200,150,100, 50 as:
swim with last 50 kick
Bad swim.
Saturday Nov 27, 2010 #
Strength, Core, Stretch (2x30 reps) 12:00 [2]
2x30 reps of leg exercises (deadlits, squats, ham curls {focus on straight toes})
5 AM
Cycling - trainer (gym) (Tabata) 45:00 [5] 30.1 km (1:30 / km)
ahr:136 max:176 slept:7.0 weight:173lbs
35 min warmup
4 minutes TABATA: (avg hr 170)
6 min w.d.
-hard set. Need to start doing more sets of TABATA.
4 minutes TABATA: (avg hr 170)
6 min w.d.
-hard set. Need to start doing more sets of TABATA.
Thursday Nov 25, 2010 #
5 PM
Crossfit 18:00 [5]
slept:5.5 weight:175lbs (injured)
30-20-10 reps of:
-40lb (each hand) dumbell cleans,
-doubles
3x30 of GHD situps.
**that night, my left forearm was PAINED! Tennis elbow is back.**
-40lb (each hand) dumbell cleans,
-doubles
3x30 of GHD situps.
**that night, my left forearm was PAINED! Tennis elbow is back.**
Wednesday Nov 24, 2010 #
6 AM
Run - Treadmill 31:30 [4] 3.12 mi (10:06 / mi)
ahr:153 max:175 slept:7.0 weight:175lbs shoes: Asics Gel Trainer 1
5 min w.u
2x5 min with min rest after each (7.7 mph)
5x1 min with 30 sec rest after each (10.0mph)
5 min w.d.
2x5 min with min rest after each (7.7 mph)
5x1 min with 30 sec rest after each (10.0mph)
5 min w.d.
Crossfit 15:00 [3]
5-5-3-3 good morning (40 up to 90 lbs)
5-3-3-3 press (only went up to 95 lbs as my R shoulder)
3-2-2-1-1 dead lift (up to 225lbs)
Tabata double unders
5-3-3-3 press (only went up to 95 lbs as my R shoulder)
3-2-2-1-1 dead lift (up to 225lbs)
Tabata double unders
Tuesday Nov 23, 2010 #
6 AM
Crossfit 9:00 [4]
21-15-9
hand stand push ups
push ups
ring dips
couldn[t do all the hand stand push ups as I had no mat, so I finished the rest with over head press
hand stand push ups
push ups
ring dips
couldn[t do all the hand stand push ups as I had no mat, so I finished the rest with over head press
7 AM
Swim - pool 1:00:00 [3] 2.7 km (22:13 / km)
slept:6.5 weight:174lbs
5x200 IM order, last one kick
10x75 (4 @ 1:30, 3 @ 1:25, 2 @ 1:20, 1 @ 1:15
250 swim down
10x50 (4 @ 1:00, 3 @ :55, 2 @ :50, 1 @ :45
200 swim down
10x75 (4 @ 1:30, 3 @ 1:25, 2 @ 1:20, 1 @ 1:15
250 swim down
10x50 (4 @ 1:00, 3 @ :55, 2 @ :50, 1 @ :45
200 swim down
Monday Nov 22, 2010 #
9 AM
Cycling - Trainer (fluid) 1:30:00 [5] 96.0 km (56 / km)
ahr:150 max:165 slept:7.0 weight:174lbs
15 min warm up
30 min 80%
30 min 90%
15 min warm down
30 min 80%
30 min 90%
15 min warm down