Training Log Archive: BrownerIn the 31 days ending Mar 31, 2013:
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Sunday Mar 31, 2013 #
Crossfit 30:00 [4]
Warm up on bike
AMRAP in 10 min of
200m run with 20 lb vest
10 back squats @ 65 lbs
15 situps
Result = 3 rds plus run and 8 squats.
Cool down on air bike
100 push ups
AMRAP in 10 min of
200m run with 20 lb vest
10 back squats @ 65 lbs
15 situps
Result = 3 rds plus run and 8 squats.
Cool down on air bike
100 push ups
Saturday Mar 30, 2013 #
Cycle 57:50 [3] 20.0 km (2:54 / km)
First outdoor ride of the season up the Humber River!
Friday Mar 29, 2013 #
Cycle 45:00 [3]
Fat burn spin on the trainer. Only bearable by watching a mountain biking documentary on netflix.
Running 1:40 [3] 15.0 km (7 / km)
Not sure of time or distance on this run, but was just a slow recovery run. Crazy tight calves from speed work.
Thursday Mar 28, 2013 #
Running intervals 55:00 [4] 9.0 km (6:07 / km)
Speed work:
4k warm up
VO2 max work out
4 x 800m in 3:45 with 2 min recovery (or 4:42 pace)
Result = :(
1 - 3:45
2 - 3:52
3 - 4:08
4 - 3:57
2k cool down
4k warm up
VO2 max work out
4 x 800m in 3:45 with 2 min recovery (or 4:42 pace)
Result = :(
1 - 3:45
2 - 3:52
3 - 4:08
4 - 3:57
2k cool down
Sunday Mar 24, 2013 #
Running tempo 57:16 [3] 10.0 km (5:44 / km)
Test run - 57:16
Saturday Mar 23, 2013 #
Running intervals 30:00 [3] 6.0 km (5:00 / km)
Intervals:
2k warmup then
3 x 5min intervals with 4 min recovery at race pace
result
1k 4:59
2k: 5:02
3k: 5:02
needed recovery b/w intervals to keep pace
2k warmup then
3 x 5min intervals with 4 min recovery at race pace
result
1k 4:59
2k: 5:02
3k: 5:02
needed recovery b/w intervals to keep pace
Wednesday Mar 20, 2013 #
Crossfit 30:00 [4]
6 min AMRAP
6 power clean@ 55lbs
6 push press
=7 rds or 42 reps
2 min rest
8 min AMRAP
5 dead lift
5 front squat
5 Burpees over bar
=7 rds or 35 reps
6 power clean@ 55lbs
6 push press
=7 rds or 42 reps
2 min rest
8 min AMRAP
5 dead lift
5 front squat
5 Burpees over bar
=7 rds or 35 reps
Tuesday Mar 19, 2013 #
Crossfit 30:00 [4]
100 double unders
6-18-12
Push ups
Ring rows
Then
6-18-12
Air squats
Burpees
Time 11:04
6-18-12
Push ups
Ring rows
Then
6-18-12
Air squats
Burpees
Time 11:04
Sunday Mar 17, 2013 #
Running 1:50:00 [3] 18.0 km (6:07 / km)
18k run w 3 hills
Saturday Mar 16, 2013 #
Running tempo 31:55 [4] 6.0 km (5:19 / km)
trying to work up to a 5:00 km pace on a flat road
1 km warm up
4 km tempo - tried for 5 min km, got it for km 2, 3 and 4 (w short breaks)
1 km cool down
1 km warm up
4 km tempo - tried for 5 min km, got it for km 2, 3 and 4 (w short breaks)
1 km cool down
Friday Mar 15, 2013 #
Crossfit 30:00 [4]
after snowboarding for 4 hours with Alexander:
warm up on treadmill
30 s work, 30 s rest for 20 min:
1-4 min: lunges with 10 lbs overhead
5-8 min: air squats
9-12: push ups
13-16: front squat with 40lbs
17-20: hip bends with 40 lbs
didn't keep score
warm up on treadmill
30 s work, 30 s rest for 20 min:
1-4 min: lunges with 10 lbs overhead
5-8 min: air squats
9-12: push ups
13-16: front squat with 40lbs
17-20: hip bends with 40 lbs
didn't keep score
Thursday Mar 14, 2013 #
Crossfit 30:00 [3]
Push press 1 rep max 80 lbs
WOD - Annie
50-40-30-20-10
Double Unders
Situps
Time - 11:02
WOD - Annie
50-40-30-20-10
Double Unders
Situps
Time - 11:02
Tuesday Mar 12, 2013 #
Crossfit 30:00 [4]
10 min EMOM
45 lb front squat
Hand stand push ups
Score 79
15 min AMRAP
15 KB swings
10 dead lifts @ 105lb
5 hand stand push ups
Score 6 reps plus 3 DLs.
45 lb front squat
Hand stand push ups
Score 79
15 min AMRAP
15 KB swings
10 dead lifts @ 105lb
5 hand stand push ups
Score 6 reps plus 3 DLs.
Monday Mar 11, 2013 #
Running 53:16 [3] 9.0 km (5:55 / km)
9k run home from work.