Wednesday, 1 February 2012
Running log for Wednesday, February 1st
Well 12km easy turned into 14 km tempo thanks to the ego driven Wednesday night run club. Thankfully tomorrow is a rest day.
Monday, 30 January 2012
Crossfit log for Monday, January 30th
Went lighter today on the back squats with slightly higher reps.
5 reps at 40% of max (65#)
5 reps at 50% of max (75#)
5 reps at 60% of max (95#)
then
2x 15 reps light (what ever that means, did 65#)
Focused on form.
WOD was not my favorite
4 rounds of
40 sec wall walk push ups (lame), 20 sec rest
40 sec ring rows or bar rows (lame), 20 sec rest
40 sec power clean Rx was105#, did 95# a bit too heavy should've went with 75#
But it's done.
5 reps at 40% of max (65#)
5 reps at 50% of max (75#)
5 reps at 60% of max (95#)
then
2x 15 reps light (what ever that means, did 65#)
Focused on form.
WOD was not my favorite
4 rounds of
40 sec wall walk push ups (lame), 20 sec rest
40 sec ring rows or bar rows (lame), 20 sec rest
40 sec power clean Rx was105#, did 95# a bit too heavy should've went with 75#
But it's done.
Running log for Monday, January 30th
Intervals at lunch.
Tried doing 2:00min walk at 10:00/km (6kph) instead of equal time @5:45-6:00/km and I am happy to report that the recovery felt very similar. So that's good news, it'll allow me to get up to a high number of repeats on at lunch without it turning into a 2 hour affair.
Workout was: warm up 10min @ 5:46/km, 4 x 1km repeats decreasing on 4x1km on 2:00 rest (10:00/km)
4:27, 4:24, 4:20, 4:17
Felt good despite yesterday's long run.
I may have to change up my schedule to do my interval run on Tuesdays just to have fresher legs. We'll see, I'll keep it like this for next week and see how I feel. I do have a rest day tomorrow to recover. We'll see how I feel Wednesday.
Tried doing 2:00min walk at 10:00/km (6kph) instead of equal time @5:45-6:00/km and I am happy to report that the recovery felt very similar. So that's good news, it'll allow me to get up to a high number of repeats on at lunch without it turning into a 2 hour affair.
Workout was: warm up 10min @ 5:46/km, 4 x 1km repeats decreasing on 4x1km on 2:00 rest (10:00/km)
4:27, 4:24, 4:20, 4:17
Felt good despite yesterday's long run.
I may have to change up my schedule to do my interval run on Tuesdays just to have fresher legs. We'll see, I'll keep it like this for next week and see how I feel. I do have a rest day tomorrow to recover. We'll see how I feel Wednesday.
Sunday, 29 January 2012
Running log for Sunday, January 29th
Long run today.
Went with the Running Room but ran with Jen, a girl from Crossfit, since we were the only 2 not doing 10s and 1s.
She wasn't a fan of the hills so we split company at 15.5km just before the worst of the hills started.
20.8km in 2:05. another big jump from 16km (12km the week before, but my legs are good to go, so I'll keep going)
Went with the Running Room but ran with Jen, a girl from Crossfit, since we were the only 2 not doing 10s and 1s.
She wasn't a fan of the hills so we split company at 15.5km just before the worst of the hills started.
20.8km in 2:05. another big jump from 16km (12km the week before, but my legs are good to go, so I'll keep going)
Friday, 27 January 2012
Running log for Friday, January 27th
Have to do some miles to kilometres and speed to pace math.
Stupid treadmills at the Orleans Y only have speed and only in mph. grrr
So I did 10 min at 7.5 mph then started increasing by 0.3 mph every 2 min.
made it to 8.8 mph whatever that means. But that doesn't add up, should've been 8.7, I went up to 9.1 (which should've been 9.0). But only lasted about 1 min and a bit.
Too frustrated with not knowing my pace in min/km.
I'll figure it out later.
...later
So looks like I started at 7mph (not 7.5) so it all makes sense now.
7.0 mph 0 - 10:00 (but includes about 3:00 @ 2mph trying to figure out how to work the controls on the treadmill)
7.3 mph 10 - 12:00
7.6 mph 12 - 14:00
7.9 mph 14 - 16:00
8.2 mph 16 - 18:00
8.5 mph 18 - 20:00
8.8 mph 20 - 21:37
5:20/km , 5:06/km, 4:54/km, 4.43/km, 4:33/km, 4:23/km, 4:14/km
So a lot better than I originally thought.
Stupid treadmills at the Orleans Y only have speed and only in mph. grrr
So I did 10 min at 7.5 mph then started increasing by 0.3 mph every 2 min.
made it to 8.8 mph whatever that means. But that doesn't add up, should've been 8.7, I went up to 9.1 (which should've been 9.0). But only lasted about 1 min and a bit.
Too frustrated with not knowing my pace in min/km.
I'll figure it out later.
...later
So looks like I started at 7mph (not 7.5) so it all makes sense now.
7.0 mph 0 - 10:00 (but includes about 3:00 @ 2mph trying to figure out how to work the controls on the treadmill)
7.3 mph 10 - 12:00
7.6 mph 12 - 14:00
7.9 mph 14 - 16:00
8.2 mph 16 - 18:00
8.5 mph 18 - 20:00
8.8 mph 20 - 21:37
5:20/km , 5:06/km, 4:54/km, 4.43/km, 4:33/km, 4:23/km, 4:14/km
So a lot better than I originally thought.
Wednesday, 25 January 2012
Crossfit log for Wednesday, January 25th
50 wall balls is hard.
I got to 35 unbroken with a 14# medicine ball on the first round, after that, 10 in a row was the best I could muster.
Strength work: Dead lifts
115# x 7
155# x 5
205# x 3
WOD - "Annie" with 3x singles instead of double unders.
5 rounds for time :
Wall balls 50-40-30-20-10
Skip singles 150-150-150-150-150
I hate jump rope. Took me 16:37 to finish DFL. I really need to practice my double unders (you only had to do 50 of them at most).
Worked on hip mobility at lunch.
5 min on treadmill, then 4 min on rower to warm up followed by:
-"Couch stretch" 3:00 each leg.
-The "Best Hamstring Stretch Ever" 3:00 each leg
-"Pigeon pose" 3:00 each leg.
I got to 35 unbroken with a 14# medicine ball on the first round, after that, 10 in a row was the best I could muster.
Strength work: Dead lifts
115# x 7
155# x 5
205# x 3
WOD - "Annie" with 3x singles instead of double unders.
5 rounds for time :
Wall balls 50-40-30-20-10
Skip singles 150-150-150-150-150
I hate jump rope. Took me 16:37 to finish DFL. I really need to practice my double unders (you only had to do 50 of them at most).
Worked on hip mobility at lunch.
5 min on treadmill, then 4 min on rower to warm up followed by:
-"Couch stretch" 3:00 each leg.
-The "Best Hamstring Stretch Ever" 3:00 each leg
-"Pigeon pose" 3:00 each leg.
Training plan for Around the Bay, in a nutshell.
My run plan is Monday and Friday Crossfit days run
short intense intervals at lunch (either "Frog in boiling water"
progression run or Tabata on one day and 1km repeats the other)
Wednesday Crossfit day run long after kids are in bed (or Run Club if I can swing it) 12-18km,
Weekend long run, flat for the beginning, hilly at the end with double loop of challenging hill 2km from home (specificity training). Currently at 16km building to 30km 3 weeks out.
Tuesdays, Thursdays and other Weekend day rest, if there is such a thing with a baby and a toddler at home (weekday rest days I'll do mobility work and stretching only).
It's a very different approach than what I'm used to but I like it, I feel strong on my runs and I don't feel as worn down as I have with high mileage plans (well not yet anyway)
We'll see what happens.
Wednesday Crossfit day run long after kids are in bed (or Run Club if I can swing it) 12-18km,
Weekend long run, flat for the beginning, hilly at the end with double loop of challenging hill 2km from home (specificity training). Currently at 16km building to 30km 3 weeks out.
Tuesdays, Thursdays and other Weekend day rest, if there is such a thing with a baby and a toddler at home (weekday rest days I'll do mobility work and stretching only).
It's a very different approach than what I'm used to but I like it, I feel strong on my runs and I don't feel as worn down as I have with high mileage plans (well not yet anyway)
We'll see what happens.
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