Training Log Archive: runninghilsIn the 7 days ending Dec 13, 2014:
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Saturday Dec 13, 2014 #
Hike (Pine Haven 2-tracks) 1:47:12 [3] 6.6 mi (16:15 / mi)
Hiked around the two-tracks. Tried a little bit of running, but the left ankle just wasn't happy with it today, so I probably only got about 15 minutes of total running. I tried to keep the pace up close to 4 mph, but I need someone fast pacing me or I start to fall back down to my natural trekking pace. Incorporated hills as much as possible. Mud creek was actually quite clear and frozen around the edges.
Friday Dec 12, 2014 #
Strength Training 1:00:00 [3]
Warm-up 16 rounds tabata jump rope
Workout: AMRAP 15 minutes
10 DB Snatch (alternating arms)
10 DB Thrusters (Right)
10 DB Snatch (alternating arms)
10 DB Thrusters (Left)
Weight- 25 lb
Score - 6 rounds +6 reps
Kept a good pace - maintained about the same pace the whole time, but it was still tough.
Strength: Max front squats in 2 min without repacking or dropping 120 lb
Score 13 (with about 0:30 to go)
Accessory: 3 Dead Lift every 0:15 for 16 rounds
155 lb - good weight, challenging especially after doing all that other stuff
Workout: AMRAP 15 minutes
10 DB Snatch (alternating arms)
10 DB Thrusters (Right)
10 DB Snatch (alternating arms)
10 DB Thrusters (Left)
Weight- 25 lb
Score - 6 rounds +6 reps
Kept a good pace - maintained about the same pace the whole time, but it was still tough.
Strength: Max front squats in 2 min without repacking or dropping 120 lb
Score 13 (with about 0:30 to go)
Accessory: 3 Dead Lift every 0:15 for 16 rounds
155 lb - good weight, challenging especially after doing all that other stuff
Run 29:46 [3] 2.7 mi (11:02 / mi)
Run around the neighborhood. I forgot my outdoor running stuff so I couldn't do this over lunch. Was rather beat after cross fit, but overall felt quite good. Calves and achilles were tight, but focused on my "Chi Running" form and that helped. I think that the jump rope may have contributed to calf fatigue. Front of the left ankle is feeling much better and ROM is good. The achilles is a bit behind in recovery. I notice it, but it doesn't really bother me.
Wednesday Dec 10, 2014 #
Road Bike (Trainer) 1:00:00 [3] 14.2 mi (14.2 mph)
10 min warm up
1*3*5*7*3*1 minute intervals with a 1 minute recovery in between
Trainer is quieter if I try to pedal full circles. Good motivation to focus on that.
1*3*5*7*3*1 minute intervals with a 1 minute recovery in between
Trainer is quieter if I try to pedal full circles. Good motivation to focus on that.
Strength Training 1:00:00 [3]
Warm up - jump roping
Workout - 20 min AMRAP
3 Power Cleans (95 lb)
6 Front Squat (95 lb)
9 Ring Rows
10 Rounds +11 reps
Strength
3 thrusters every 15 seconds for 16 rounds
45 lb. This was tougher. Last time 35 was too little, but 45 was about right. Maybe a little more next time - 47?
Workout - 20 min AMRAP
3 Power Cleans (95 lb)
6 Front Squat (95 lb)
9 Ring Rows
10 Rounds +11 reps
Strength
3 thrusters every 15 seconds for 16 rounds
45 lb. This was tougher. Last time 35 was too little, but 45 was about right. Maybe a little more next time - 47?
Tuesday Dec 9, 2014 #
Road Bike (Trainer) 1:10:00 [3] 16.3 mi (14.0 mph)
10 min warm up
7x4 min big gear with 2 min recovery
7x4 min big gear with 2 min recovery
Monday Dec 8, 2014 #
Note
I need to ride 2.5 hours on Saturday and it will be close to my typical minimum temp (40) so I'm thinking about braving the outdoors on a mountain bike. Anyone interested in joining me and riding somewhere for 2.5 hours? Can be any speed, really, but we may need to include some higher efforts to stay warm. Maybe 11 am somewhere?
Strength Training 1:00:00 [3]
WU - JJ/Squat/MC/JS then planks
Workout: 5 rounds for time
0:45 on, 0:15 rest/transition of:
Jump rope/double unders (best was 19 in a row)
air squats
push press (15 lb dbs)
slam balls (20 lb)
row
Goal was to go red line the whole time. We didn't count our reps
Fun:
Sprint relay with pennies (+10 burpees for losing the first round. We won the second round because I had a genius idea to fill the egg carton slots in a fixed order so we could save time dropping the penny.)
Grab the bacon game (bacon was actually a rolled up pair of socks. Rich insisted that they were clean.
Ok, I was starting to hurt my ankle on these ones. I guess I was running a little too hard after that bacon.
Workout: 5 rounds for time
0:45 on, 0:15 rest/transition of:
Jump rope/double unders (best was 19 in a row)
air squats
push press (15 lb dbs)
slam balls (20 lb)
row
Goal was to go red line the whole time. We didn't count our reps
Fun:
Sprint relay with pennies (+10 burpees for losing the first round. We won the second round because I had a genius idea to fill the egg carton slots in a fixed order so we could save time dropping the penny.)
Grab the bacon game (bacon was actually a rolled up pair of socks. Rich insisted that they were clean.
Ok, I was starting to hurt my ankle on these ones. I guess I was running a little too hard after that bacon.
Run 31:00 [3] 2.6 mi (11:55 / mi)
After Crossfit around Auburn. Left achilles a bit tired/sore, but overall form was good (no limp) and I just took it easy. No "real" pain.
Sunday Dec 7, 2014 #
Other (In-Line Skate) 1:02:57 [3] 8.2 mi (7:41 / mi)
Was going to go to the rail trail, but didn't feel like driving out there, so I just skated around my neighborhood. I saw a lady with a Noquemanon hat. It turns out that she skis the half every year. Pretty nice day and dressed right for the weather.