Training Log Archive: runninghilsIn the 7 days ending Nov 29, 2014:
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Saturday Nov 29, 2014 #
XC Ski (Classic) 2:00:00 [3] 9.3 mi (12:54 / mi)
Ski at forbush with outdoor mama. Fun but warm and thin snow in many spots. Practiced skiing outside the track.
XC Ski (Skate) 53:00 [3] 4.0 mi (13:15 / mi)
End of day skate ski with Jen.
Friday Nov 28, 2014 #
Strength Training 1:00:00 [3]
5 rounds for time:
10 dumbbell snatches (alternating arms)
10 dumbbell over head squats (L)
10 db ohs (R)
Time - 8:28 (20 lb)
The snatches were easy, but the overhead squats were TOUGH. Really hard to keep the weight on the heels. This was the limiter today - tried to keep the weight straight above center of mass and really had to focus to try to keep knees from going forward.
Strength: Sumo Deadlift
Last time worked up to 185, so wanted to go heavier even though that was getting tough due to grip. This time, I used a mixed grip.
175*180*185*190*200
200 was heavy, but I think I probably could have gone heavier - was doing the progression with a couple other women and the weights made sense due to last time's weights, but I've done a lot more lifting since that day and gained a lot of strength back.
10 dumbbell snatches (alternating arms)
10 dumbbell over head squats (L)
10 db ohs (R)
Time - 8:28 (20 lb)
The snatches were easy, but the overhead squats were TOUGH. Really hard to keep the weight on the heels. This was the limiter today - tried to keep the weight straight above center of mass and really had to focus to try to keep knees from going forward.
Strength: Sumo Deadlift
Last time worked up to 185, so wanted to go heavier even though that was getting tough due to grip. This time, I used a mixed grip.
175*180*185*190*200
200 was heavy, but I think I probably could have gone heavier - was doing the progression with a couple other women and the weights made sense due to last time's weights, but I've done a lot more lifting since that day and gained a lot of strength back.
Road Bike (Trainer) 1:00:00 [3] 13.6 mi (13.6 mph)
Steady Trainer Ride
Wednesday Nov 26, 2014 #
Strength Training 1:00:00 [3]
12 min AMRAP
5 double kettlebell swings
5 double kb clean
5 double kb push press
5 ring dips
Used 2x 25 lb bells
7 rounds + 18 reps
Strength 5 x 3 every 3 min
115-125-135-145-155
Next time start higher use smaller interval
5 double kettlebell swings
5 double kb clean
5 double kb push press
5 ring dips
Used 2x 25 lb bells
7 rounds + 18 reps
Strength 5 x 3 every 3 min
115-125-135-145-155
Next time start higher use smaller interval
Road Bike (trainer) 1:00:00 [3] 14.4 mi (14.4 mph)
Intervals 1*3*5*7*3*1 min, 1 minute rest in between
Tuesday Nov 25, 2014 #
Road Bike (trainer) 1:10:00 [3] 16.5 mi (14.1 mph)
7x4 min, (2 min seated, 2 min standing ) 2 min recovery
Monday Nov 24, 2014 #
Strength Training 1:00:00 [3]
Warm-up - Barbell complex
Workout: for time
1000m Row
50 hang power clean
40 push jerk
30 front squat
Rx- 75 lb
Time: 16:36
Strength: Deadlift 5 rounds of 3 every 3 min
175*185*195*205*215
Workout: for time
1000m Row
50 hang power clean
40 push jerk
30 front squat
Rx- 75 lb
Time: 16:36
Strength: Deadlift 5 rounds of 3 every 3 min
175*185*195*205*215
Road Bike (Trainer) 45:10 [3] 10.4 mi (13.8 mph)
Recovery trainer ride in evening after crossfit.
Sunday Nov 23, 2014 #
Mountain Bike 1:35:40 [3] 22.6 mi (14.2 mph)
20 min warm up
3x12 minute intervals, 3 min recoveries
Long recovery back home
Didn't seem like much wind, but it picked up out of the south halfway through the ride, so the ride back was a bit slow. Was a bit overdressed at first, but when it started raining during the cool down, I was happy to have my jacket on and to be able to zip it up. Lost about 1.5 mph off my average on the ride back.
3x12 minute intervals, 3 min recoveries
Long recovery back home
Didn't seem like much wind, but it picked up out of the south halfway through the ride, so the ride back was a bit slow. Was a bit overdressed at first, but when it started raining during the cool down, I was happy to have my jacket on and to be able to zip it up. Lost about 1.5 mph off my average on the ride back.