Training Log Archive: HermesIn the 7 days ending May 10, 2014:
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Saturday May 10, 2014 #
9 AM
Adventure Race (Storm the Trent) 6:35:08 [5]
Storm the Trent with Escondido, DD11 and Andrew. Perfect weather for Storm et. Al made for an awesome day of racing.
Escondido and DD11 will provide much better details since I was in survival mode for a good chunk of the day but the highlights for me included:
1. the stellar weather which made for a very enjoyable day of racing!
2. Awesome pre/post race vibe! It's been so long since I've done a Storm race that I forgot how dialed Sean is. Thanks, Storm and volunteers!
3. Super fun single track sections on DRY trails. WHAT A TREAT!
4. Racing out of my comfort zone felt fantastic with the right teammates. I was pushed at all the right times and it felt cool to race at that pace
5. The guys were super fun to race with. They took such good care of me. I was on tow (or is it toe) for lots of climbs and the guys were always there to push or tow. Perfect balance of suffering and laughing!
Thanks, Squirt for letting me take your spot and thanks to Browner for loaning out her teammates, you are in great hands for UNE.
Happy Mother's Day!
Escondido and DD11 will provide much better details since I was in survival mode for a good chunk of the day but the highlights for me included:
1. the stellar weather which made for a very enjoyable day of racing!
2. Awesome pre/post race vibe! It's been so long since I've done a Storm race that I forgot how dialed Sean is. Thanks, Storm and volunteers!
3. Super fun single track sections on DRY trails. WHAT A TREAT!
4. Racing out of my comfort zone felt fantastic with the right teammates. I was pushed at all the right times and it felt cool to race at that pace
5. The guys were super fun to race with. They took such good care of me. I was on tow (or is it toe) for lots of climbs and the guys were always there to push or tow. Perfect balance of suffering and laughing!
Thanks, Squirt for letting me take your spot and thanks to Browner for loaning out her teammates, you are in great hands for UNE.
Happy Mother's Day!
Thursday May 8, 2014 #
5 PM
Strength Training (Crossfit) 1:00:00 [4]
buyin: skipping
50 single, 50 right, 50 left, 50 back, 50 alternate
twisted lunges, inchworm, 20 wall squats
focus: 25 minutes of mobility. Sweat factory.
WOD: @ 15:42
Run 400m
50 V-ups
Run 800m
30 V-Ups
Run 1200m
20 V-ups
cash out: 3 x ME plank then some hollow body focus. Apparently my Vups are less than excellent. Feeling pretty fortunate that I got to spend a good 20 minutes with a retired NHL, Crossfitting, Smart of all smarts super star...so I listened intently. These are hard but not impossible.
50 single, 50 right, 50 left, 50 back, 50 alternate
twisted lunges, inchworm, 20 wall squats
focus: 25 minutes of mobility. Sweat factory.
WOD: @ 15:42
Run 400m
50 V-ups
Run 800m
30 V-Ups
Run 1200m
20 V-ups
cash out: 3 x ME plank then some hollow body focus. Apparently my Vups are less than excellent. Feeling pretty fortunate that I got to spend a good 20 minutes with a retired NHL, Crossfitting, Smart of all smarts super star...so I listened intently. These are hard but not impossible.
Road run 38:00 [3] 7.0 km (5:26 / km)
Wednesday May 7, 2014 #
5 PM
Road run 33:00 [3] 6.0 km (5:30 / km)
cruise. Legs feel okay but won't do anything silly.
Strength Training (Crossfit) 1:00:00 [5]
buyin: 3min row, banded mobility: forward/backward/Frankenstein walks
group run mobility
focus: the Bridge (run one mile with 14lbs medicine ball) I kept thinking this is like running with a pack. Nope. It isn't at all...
wod: Increase your heart rate a second time:
10 Minute AMRAP:
One-arm DB Snatches 55/35#
*Switch between left and right arms as much/little as you may like. Keep a running total.*
*What is the key component to successful Olympic lifting of any kind? Completing extension of your hips through the movement. This will take unnecessary strain off your shoulders during this workout.*
cashout: 3x ME plank etc.
group run mobility
focus: the Bridge (run one mile with 14lbs medicine ball) I kept thinking this is like running with a pack. Nope. It isn't at all...
wod: Increase your heart rate a second time:
10 Minute AMRAP:
One-arm DB Snatches 55/35#
*Switch between left and right arms as much/little as you may like. Keep a running total.*
*What is the key component to successful Olympic lifting of any kind? Completing extension of your hips through the movement. This will take unnecessary strain off your shoulders during this workout.*
cashout: 3x ME plank etc.
Tuesday May 6, 2014 #
5 PM
Strength Training (Crossfit) 1:00:00 [3]
Strength Day
buy in: 1000m row, 3 rds of 10 sit ups, 10 wall ball throws, 30 DU's then magical mobility
focus: push press #50lbs 4 EMOM for 10 minutes. Whew.
bench press: 2-2-2-2-2 @ 65lbs
SS w ring pulls 10-10-10-10-10
cashout: ME plank x3
buy in: 1000m row, 3 rds of 10 sit ups, 10 wall ball throws, 30 DU's then magical mobility
focus: push press #50lbs 4 EMOM for 10 minutes. Whew.
bench press: 2-2-2-2-2 @ 65lbs
SS w ring pulls 10-10-10-10-10
cashout: ME plank x3