Training Log Archive: AnvilIn the 7 days ending Dec 20, 2014:
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Saturday Dec 20, 2014 #
8 AM
Running - Trail 56:40 [2] 8.32 km (6:49 / km) +164m 6:12 / km
shoes: X-Talon 212
half an smt. Foot a little tender afterwards but not too bad. Maybe <1 hr every second day is the current .
Perfect conditions, everything was frozen, clear skies and sun slowly rising. No complaints.
Perfect conditions, everything was frozen, clear skies and sun slowly rising. No complaints.
Friday Dec 19, 2014 #
9 AM
CF 47:00
Lift: Strict Press 1RM, 105 lbs
WOD: AFRAP in 7 mins
Max Plank, 10 russian twists, 10 KB squats (2 reps - 3:00 plank, 2:30 plank)
2 min max sit ups - 52
Glad I didn't do core last night after TNT
WOD: AFRAP in 7 mins
Max Plank, 10 russian twists, 10 KB squats (2 reps - 3:00 plank, 2:30 plank)
2 min max sit ups - 52
Glad I didn't do core last night after TNT
Thursday Dec 18, 2014 #
5 PM
Running - Trail 50:14 8.5 km (5:55 / km) +279m 5:05 / km
ahr:149 max:174 shoes: X-Talon 212
TNT. #turbo has prescribed that stupid long arse hill on the eastern end of the golf course, but I wasn't feeling it so under the guise of better wind protection we did 3 sisters x 3
Really enjoyed it, the opposite of last week having Austin out front and Christian behind - those 2 continue to impress.
Really enjoyed it, the opposite of last week having Austin out front and Christian behind - those 2 continue to impress.
Wednesday Dec 17, 2014 #
9 AM
CF 49:00
Lift: Clean form practice. I suck at this.
WOD: AMRAP 3x3mins
1 clean, 4 squat jumps over barbell, 8 tuck jumps
4+1, 5, 5+1
WOD: AMRAP 3x3mins
1 clean, 4 squat jumps over barbell, 8 tuck jumps
4+1, 5, 5+1
5 PM
Orienteering 50:45 6.59 km (7:42 / km) +160m 6:52 / km
ahr:134 max:167 shoes: X-Talon 190s
Night Training set by Hans. Golf course on the golf course. Only one extra stroke the whole run, came into the wrong gully on the top end of the course.
Monday Dec 15, 2014 #
9 AM
CF 46:18
COTM: max double unders in 2 mins (155 up from 121)
Lift: 10 x cleans working on form - slowly increasing weight. Always feel uncoordinated doing these
WOD: 5x 100 ft crab walk, 10 hollow rocks, 10 20kg med ball squats
Lift: 10 x cleans working on form - slowly increasing weight. Always feel uncoordinated doing these
WOD: 5x 100 ft crab walk, 10 hollow rocks, 10 20kg med ball squats
Sunday Dec 14, 2014 #
Note
(rest day)
Injured foot is pretty sore today on the arch, even putting weight on it is a little painful. Ice and rest today