Training Log Archive: BrownerIn the 31 days ending Dec 31, 2012:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||
Monday Dec 31, 2012 #
Cycle (Spinning) 45:00 [3]
Spin@home
Running (Hike) 1:00:00 [2]
New Year's eve hike up Mt Nemo.
Sunday Dec 30, 2012 #
Running 2:09:00 [3] 18.0 km (7:10 / km)
18K - sloppy, slow run.
Saturday Dec 29, 2012 #
Cycle 45:00 [3]
Spin at home
Tuesday Dec 25, 2012 #
Cycle 45:00 [3]
Spin at home
Sunday Dec 23, 2012 #
Running (long run - starting fresh) 1:40:00 [3] 15.0 km (6:40 / km)
Saturday Dec 22, 2012 #
Running intervals (speed workout) 36:00 [3] 6.0 km (6:00 / km)
3 x 300m @ 80 s
+
3 x 1000m @ 4:42
+
3 x 1000m @ 4:42
Thursday Dec 20, 2012 #
Crossfit 29:30 [4]
WOD “20 @ 12”
12 Barbell Roll-outs
12 Clapping Pushups (scaled)
12 Deadlifts (scaled)
12 Hang Power Cleans (scaled)
12 Thrusters (scaled)
12 Pullups
12 Bent over Rows
12 Power Snatch (scaled)
12 Overhead Squats (scaled)
12 Wallballs
12 Box Jumps @30/24”
12 Situps
12 Pistols/each leg (VERY HARD)
12 Overhead Lunges @45lb/25lb plate
12 Burpees
12 Ball slams
12 Russian Twists @45/25lb plate
12 Toes to Bar
12 Knees to Elbows
12 Double Unders
12 Barbell Roll-outs
12 Clapping Pushups (scaled)
12 Deadlifts (scaled)
12 Hang Power Cleans (scaled)
12 Thrusters (scaled)
12 Pullups
12 Bent over Rows
12 Power Snatch (scaled)
12 Overhead Squats (scaled)
12 Wallballs
12 Box Jumps @30/24”
12 Situps
12 Pistols/each leg (VERY HARD)
12 Overhead Lunges @45lb/25lb plate
12 Burpees
12 Ball slams
12 Russian Twists @45/25lb plate
12 Toes to Bar
12 Knees to Elbows
12 Double Unders
Wednesday Dec 19, 2012 #
Running intervals (speed workout) 36:00 [3]
10 min w/u
3 x 4 min @ 5:15 pace
cool down
3 x 4 min @ 5:15 pace
cool down
Cycle (spin class ) 1:00:00 [3]
Monday Dec 17, 2012 #
Crossfit 30:00 [4]
3 rep max on DLs = 165 +
12 min AMRAP:
10 Medicine ball Squat Cleans @20/14lbs (scaled at 12lbs)
10 Overhead Lunges with Ball
10 Wallballs
= 5.5 sets
***Felt this for 2 days - very good workout for hamstrings and glutes***
12 min AMRAP:
10 Medicine ball Squat Cleans @20/14lbs (scaled at 12lbs)
10 Overhead Lunges with Ball
10 Wallballs
= 5.5 sets
***Felt this for 2 days - very good workout for hamstrings and glutes***
Crossfit 30:00 [4]
3 rep max on DLs = 165 +
12 min AMRAP:
10 Medicine ball Squat Cleans @20/14lbs (scaled at 12lbs)
10 Overhead Lunges with Ball
10 Wallballs
= 5.5 sets
***Felt this for 2 days - very good workout for hamstrings and glutes***
12 min AMRAP:
10 Medicine ball Squat Cleans @20/14lbs (scaled at 12lbs)
10 Overhead Lunges with Ball
10 Wallballs
= 5.5 sets
***Felt this for 2 days - very good workout for hamstrings and glutes***
Sunday Dec 16, 2012 #
Running 1:00:36 [3] 10.0 km (6:04 / km)
Kevins house to Kingsway
Saturday Dec 15, 2012 #
Running intervals 1:00:00 [4] 10.0 km (6:00 / km)
4k warm up
3 x 4min at 500pace w 4 min recovery jog
3k cool down
3 x 4min at 500pace w 4 min recovery jog
3k cool down
Thursday Dec 13, 2012 #
Running intervals (Intervals) 36:00 [3] 6.0 km (6:00 / km)
Warm up
3 x 300 m
3 x 600 m
Forgot watch! I think this is what I ran.
3 x 300 m
3 x 600 m
Forgot watch! I think this is what I ran.
Cycle (Spinning) 1:00:00 [3]
Wednesday Dec 5, 2012 #
Cycle 1:00:00 [3]
Spinning
Monday Dec 3, 2012 #
Running 59:45 [3] 10.0 km (5:59 / km)
Sunday Dec 2, 2012 #
Running intervals 1:00:00 [3]
10 min wu
2 x 6 min
9K
2 x 6 min
9K