9.75km at an easy pace done.
Was supposed to be 12km, but I miscalculated and had no desire to add on at the end. Well it's better than nothing.
Wednesday, 25 January 2012
Monday, 23 January 2012
Crossfit log for Monday, January 23rd
Started with back squats
Warm up at 125#,
1st set 5x 145#
2nd set 3x 155#
3rd set 1x 165#
Then we did Fran (21-15-9 thrusters/pull-ups)
Decided last time to go lighter to try and go unbroken, or at least aim to get closer to 6:00 than 7:00 before moving up in weight.
So I went with the Women's prescribed weight of 65#.
Still couldn't go unbroken. First 21 thruster I managed, but then got to 10 pull-up and had to drop. I was still quicker than ever before at 8:12 (more than a minute over the last time, which was 75# bar)
So I'll keep working at this weight until I get faster then bump back up to 75#. I'll eventually get to men's Rx of 95#. In time.
Warm up at 125#,
1st set 5x 145#
2nd set 3x 155#
3rd set 1x 165#
Then we did Fran (21-15-9 thrusters/pull-ups)
Decided last time to go lighter to try and go unbroken, or at least aim to get closer to 6:00 than 7:00 before moving up in weight.
So I went with the Women's prescribed weight of 65#.
Still couldn't go unbroken. First 21 thruster I managed, but then got to 10 pull-up and had to drop. I was still quicker than ever before at 8:12 (more than a minute over the last time, which was 75# bar)
So I'll keep working at this weight until I get faster then bump back up to 75#. I'll eventually get to men's Rx of 95#. In time.
Running log for Monday, January 23rd
Another good TM session.
Kilometre repeats, had time for 3 reps with 5:00 recovery @ 5:45/km (4:36, 4:32, 4:27)
With a 10 min warm up and some kind of cool down, getting up to 5 reps will make for a long lunch, not sure how I'll pull it off...
... maybe save if for a slow day at the office.
Kilometre repeats, had time for 3 reps with 5:00 recovery @ 5:45/km (4:36, 4:32, 4:27)
With a 10 min warm up and some kind of cool down, getting up to 5 reps will make for a long lunch, not sure how I'll pull it off...
... maybe save if for a slow day at the office.
Saturday, 21 January 2012
Running log for Saturday, January 21st
Solid 16km run done.
Similar route as last time, but a longer lead up to the hills. Finished with two loops of the tenth line hill again, and again this time the second time around I felt faster and stronger. I don't get it, but I'll take it.
Finished in 1:30, so a more reasonable pace than last week. 5:40/km.
Similar route as last time, but a longer lead up to the hills. Finished with two loops of the tenth line hill again, and again this time the second time around I felt faster and stronger. I don't get it, but I'll take it.
Finished in 1:30, so a more reasonable pace than last week. 5:40/km.
Friday, 20 January 2012
Running log for Friday, January 20th
Solid treadmill workout. Clear improvement.
Did the "Frog in a pot of boiling water" workout. At 1% incline, start at 6:00/km increase speed every 2:00 by 0.5km/h (or in my case since the TM does only 0.2 increments alternate 0.4 and 0.6 kph) made it 18:00, longer than ever before.
Went from 10.0kph to 14.0kph. (or 6:00/km to 4:17/km), then cooled down for 2:16 @ 5:10/km for an even 4km in 20:16
My current goal is to go 22min and get to 4:00/km (15kph)
Did the "Frog in a pot of boiling water" workout. At 1% incline, start at 6:00/km increase speed every 2:00 by 0.5km/h (or in my case since the TM does only 0.2 increments alternate 0.4 and 0.6 kph) made it 18:00, longer than ever before.
Went from 10.0kph to 14.0kph. (or 6:00/km to 4:17/km), then cooled down for 2:16 @ 5:10/km for an even 4km in 20:16
My current goal is to go 22min and get to 4:00/km (15kph)
Thursday, 19 January 2012
Crossfit log for Thursday, January 19th
Back squat: 3-3-3
125#-155#-165#
15min AMRAP:
10 pull-ups
10 v-snaps (hand to toe/well shin/ sit ups)
10 push press 75#
6 rounds.
125#-155#-165#
15min AMRAP:
10 pull-ups
10 v-snaps (hand to toe/well shin/ sit ups)
10 push press 75#
6 rounds.
Running log for Thursday, January 19th
20:00 run on the treadmill
11:00 warmup 5:46/km @ 1% incline
4:00 tabata (0:20 all out 4:45/km @ 12% incline, 0:10 rest x 8 )
5:00 cool down 5:33/km @ 0% incline
Man that's hard.
11:00 warmup 5:46/km @ 1% incline
4:00 tabata (0:20 all out 4:45/km @ 12% incline, 0:10 rest x 8 )
5:00 cool down 5:33/km @ 0% incline
Man that's hard.
Subscribe to:
Posts (Atom)