Training Log Archive: runninghilsIn the 7 days ending Nov 12, 2016:
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Saturday Nov 12, 2016 #
4 PM
Hike 57:28 3.11 mi (18:29 / mi) +622ft 15:32 / mi
ahr:148 max:187
Hiked to the top of the stairs at the Botanical Garden trail. Felt good to do this even though I just came from the bar after my 6-sigma exam. I think I passed - it seemed easier than I was expecting. I only had 1 beer with my coworkers, but it was enjoyable and enough. Oh, the hike, I was totally passing all the other hikers.
Friday Nov 11, 2016 #
5 PM
Strength Training 58:42
ahr:142 max:188
WU - 3 rounds run 200 m, 10 wide stance gob squats (25 lb), 10 russian swings, 10 tuck jumps
Mobility - 10 lateral squats, 10 x-band squats
Strength - Wide stance box squats 5x5 @ 50-60% 1RM (65 lb)
Alternate with 5x5 seated box jumps
Metcon - 2k Row for time 8:35
Accessory - 75 banded leg pulls per side
I'm pretty sure that this isn't my best 2k row ever, but I actually was one of the fastest women. They don't have as much need to row in Cali when you can go outside for any workout all year, so I guess they don't row a lot.
Mobility - 10 lateral squats, 10 x-band squats
Strength - Wide stance box squats 5x5 @ 50-60% 1RM (65 lb)
Alternate with 5x5 seated box jumps
Metcon - 2k Row for time 8:35
Accessory - 75 banded leg pulls per side
I'm pretty sure that this isn't my best 2k row ever, but I actually was one of the fastest women. They don't have as much need to row in Cali when you can go outside for any workout all year, so I guess they don't row a lot.
Wednesday Nov 9, 2016 #
6 PM
Strength Training 52:55 +17ft
ahr:148 max:178
WU 2 rounds (35 lb bar) 10 hang muscle snatch, 20 DU, 10 SDHP, 20 DU, 10 strict press, 20 DU, 10 Bent over rows
Mobility - Lax ball scapula and pecs
Strength - speed bench press (speed on the up) 50-60% 9x3, change grip every 3 sets (65 lb)
Metcon - 5 min AMRAP 30 DU, 15 hang power snatch (45 lb)
1 min rest
5 min AMRAP 30 DU, 15 SDHP (45 lb)
1 min rest
5 min AMRAP 30 DU, 15 push press (45 lb)
Scores: 2+7, 2+11, 2+13 (just couldn't string together those DU's)
Forgot to start the watch until the start of the 2nd AMRAP, so I guess I missed 2/3 of the workout. Added times to extrapolate.
Mobility - Lax ball scapula and pecs
Strength - speed bench press (speed on the up) 50-60% 9x3, change grip every 3 sets (65 lb)
Metcon - 5 min AMRAP 30 DU, 15 hang power snatch (45 lb)
1 min rest
5 min AMRAP 30 DU, 15 SDHP (45 lb)
1 min rest
5 min AMRAP 30 DU, 15 push press (45 lb)
Scores: 2+7, 2+11, 2+13 (just couldn't string together those DU's)
Forgot to start the watch until the start of the 2nd AMRAP, so I guess I missed 2/3 of the workout. Added times to extrapolate.
Monday Nov 7, 2016 #
5 PM
Strength Training 1:01:36 +571ft
ahr:115 max:176
Forgot to stop the watch again. Oops.
WU 30s work, 15 rest single kb russ swings, goblet squats, KBPP, KP swings
Mobility - pigeon pose hip opener
Strength: 1 1/4 back squat work up to 3RM (115 lb)
METCON: For time 10, 9, 8, 7, 6, 5, 4,3,2,1 of:
OH Lunges (35 lb) KB Swings (35 lb) 7:56
Accessory - Hollow rock 3x15
WU 30s work, 15 rest single kb russ swings, goblet squats, KBPP, KP swings
Mobility - pigeon pose hip opener
Strength: 1 1/4 back squat work up to 3RM (115 lb)
METCON: For time 10, 9, 8, 7, 6, 5, 4,3,2,1 of:
OH Lunges (35 lb) KB Swings (35 lb) 7:56
Accessory - Hollow rock 3x15
Sunday Nov 6, 2016 #
4 PM
Run (run-walk) 56:55 3.7 mi (15:23 / mi) +864ft 12:36 / mi
ahr:149 max:166
After not a lot of running lately, I was feeling slow. I took a few short walk breaks up the botanical garden and then walked the steep part to the top of the mountain. Otherwise, a good day.