CFE WOD 9:30: Bike
30 miles in 1:48:53. Rode IM CDA course on trainer.
Wednesday, February 29, 2012
Tuesday, February 28, 2012
Monday, February 27, 2012
CF WOD 9:30am:
Strict Press (60% 70% 80% of 1 rm (90)) +1 push press at begin of each set
5@ 55#
5@ 65#
5@ 75#
5 R4T: 7:36
7 65# Thruster
10 Ring Row (did 2 sets on box then kept feet on floor)
CFE WOD 1:00pm: Run
6x 400 on 2 min rest. Treadmill at 1.0 incline
6:31mm pace (9.2 tm speed)
1. 1:39
2. 1:37
3. 1:39
4. 1:37
5. 1:38
6. 1:37
Good speed. I was challenged. First two weren't too bad but by round 5 and 6 I was challenged about 1/2 thru.
Strict Press (60% 70% 80% of 1 rm (90)) +1 push press at begin of each set
5@ 55#
5@ 65#
5@ 75#
5 R4T: 7:36
7 65# Thruster
10 Ring Row (did 2 sets on box then kept feet on floor)
CFE WOD 1:00pm: Run
6x 400 on 2 min rest. Treadmill at 1.0 incline
6:31mm pace (9.2 tm speed)
1. 1:39
2. 1:37
3. 1:39
4. 1:37
5. 1:38
6. 1:37
Good speed. I was challenged. First two weren't too bad but by round 5 and 6 I was challenged about 1/2 thru.
Saturday, February 25, 2012
Thursday, February 23, 2012
Wednesday, February 22, 2012
Tuesday, February 21, 2012
Monday, February 20, 2012
CF WOD 9:30am:
Back Sqt (70% 80% 90% of 1rm (190))
3 @ 135#
3 @ 155#
2 @ 185#
AMRAP 10 min: 8 rounds +1
8 115# DL
10 Hand release Push Up
12 Walking Lunges
CFE WOD 6pm: Run
10x 1 minute hard effort with 1 minute rest between (incline 1.0)
1: 7:30 mm pace (8.0 TM speed)
2: 7:30 mm pace (8.0 TM speed)
3: 7:03 mm pace (8.5 TM speed)
4: 7:03 mm pace (8.5 TM speed)
5: 6:53 mm pace (8.7 TM speed)
6: 6:53 mm pace (8.7 TM speed)
7: 6:40 mm pace (9.0 TM speed)
8: 6:40 mm pace (9.0 TM speed)
9: 6:40 mm pace (9.0 TM speed)
10: 6:31 mm pace (9.2 TM speed)
I started out too slow! ARGH!
Back Sqt (70% 80% 90% of 1rm (190))
3 @ 135#
3 @ 155#
2 @ 185#
AMRAP 10 min: 8 rounds +1
8 115# DL
10 Hand release Push Up
12 Walking Lunges
CFE WOD 6pm: Run
10x 1 minute hard effort with 1 minute rest between (incline 1.0)
1: 7:30 mm pace (8.0 TM speed)
2: 7:30 mm pace (8.0 TM speed)
3: 7:03 mm pace (8.5 TM speed)
4: 7:03 mm pace (8.5 TM speed)
5: 6:53 mm pace (8.7 TM speed)
6: 6:53 mm pace (8.7 TM speed)
7: 6:40 mm pace (9.0 TM speed)
8: 6:40 mm pace (9.0 TM speed)
9: 6:40 mm pace (9.0 TM speed)
10: 6:31 mm pace (9.2 TM speed)
I started out too slow! ARGH!
Friday, February 17, 2012
Wednesday, February 15, 2012
Monday, February 13, 2012
CF WOD 9:30am:
Dead lift (60% 70% 80% of 1 rm)
5 @ 135#; 5 @ 160#; 2 @ 205# - failed, rested couple minutes; 5 @ 205#
AMRAP 8 mins: 4+ 5
3 power cleans 95#
5 HSPU
7 toes to bar
I just didn't have it for this wod. Started out okay, DL's felt better than I thought they were going to. However, when it came time for WOD, I just didn't have it. I was tired from the start. I made the decision that going 95# on cleans (instead of rx 105#) would be good for me. I don't regret that decision at all. I'm not sure I had much more even if I had gone even lighter. I am hoping that having my legs be tired may help me in swim tomorrow. I tend to use my legs too much and maybe this time they will be so tired I won't use them.
CFE WOD 5:30pm: Row
6x 250m with 1 min rest between:
:56
:59
:59
1:00
1:01
:59
Dead lift (60% 70% 80% of 1 rm)
5 @ 135#; 5 @ 160#; 2 @ 205# - failed, rested couple minutes; 5 @ 205#
AMRAP 8 mins: 4+ 5
3 power cleans 95#
5 HSPU
7 toes to bar
I just didn't have it for this wod. Started out okay, DL's felt better than I thought they were going to. However, when it came time for WOD, I just didn't have it. I was tired from the start. I made the decision that going 95# on cleans (instead of rx 105#) would be good for me. I don't regret that decision at all. I'm not sure I had much more even if I had gone even lighter. I am hoping that having my legs be tired may help me in swim tomorrow. I tend to use my legs too much and maybe this time they will be so tired I won't use them.
CFE WOD 5:30pm: Row
6x 250m with 1 min rest between:
:56
:59
:59
1:00
1:01
:59
Thursday, February 9, 2012
Surf City Marathon, Sunday, February 5 6:30am: 4:25
This was an interesting run. I experienced the worst stomach pains I ever had in a run. Started with a rush to the start due to a bad decision on parking. I had to check a post run bag and didn't have time to empty my bladder. First bathrooms were about mile 2. Running with a FULL bladder was no fun. I had my race belt up around my ribs to try an take the pressure of it off my bladder (very stylish way to sport a race belt). Chris and I ran together again. About mile 6 is the biggest hill of the run - we both like to run hills and powered right up it (taking a minute off our our mile pace). Stopped for second bathroom break about mile 8 :-/ for a person who doesn't like to walk or stop during an "event" this was new for me. About mile 10 we had to walk for a few minutes to get my music going. My headphones lost sync with my phone. At mile 15 I realized that my right knee was starting to hurt (earlier than last year). I also realized my left foot sock was causing a blister. I knew it was too late to stop and fix sock. The blister had started and messing with it now wouldn't really help. By mile 21 I knew the blister was going to be a big one cause I could no longer move my toe around (and it did turn out to be the biggest blister I've ever had). I never felt any cardiovascular challenge during this run. I felt my legs more. And my stomach was a huge pain! It was warmer than last year as well. I fueled on GU at start and then ever 45 minutes during run. I took water at most every water station. Setting out to run an event as a practice run and not a pr run was a little odd. I think for me I don't feel completely happy with the run because I didn't push for a pr. However, I did get a couple things figured out. Oh a huge point I forgot to mention is I took a probiotic and digestion aide at b'fast. Yeah that was DUMB! Digestion aide pre run???? WTH was my thought process. This is also the first big run in my new brooks (a much lower profile than my previous over corrective type brooks). I'm left a little confused on shoes - not sure if they are part of knee. Or if knee is mainly a reaction to sock issue on left foot. My blister has healed well. My next toe (#4) is trying really hard to hold on to the toenail. I had a blister under the nail. So far the nail has stayed on and it looks like it may since I've drained that blister. I'm not sold on my stomach issues being soling running caused, on Monday I barely made flight without throwing up. The stomach pains had returned. I tried a gatorade but couldn't drink it - stomach pains returned. Tuesday and Wednesday I also have experienced feeling nauseated most of the day. It's now Thursday and I am feeling much better.
This was an interesting run. I experienced the worst stomach pains I ever had in a run. Started with a rush to the start due to a bad decision on parking. I had to check a post run bag and didn't have time to empty my bladder. First bathrooms were about mile 2. Running with a FULL bladder was no fun. I had my race belt up around my ribs to try an take the pressure of it off my bladder (very stylish way to sport a race belt). Chris and I ran together again. About mile 6 is the biggest hill of the run - we both like to run hills and powered right up it (taking a minute off our our mile pace). Stopped for second bathroom break about mile 8 :-/ for a person who doesn't like to walk or stop during an "event" this was new for me. About mile 10 we had to walk for a few minutes to get my music going. My headphones lost sync with my phone. At mile 15 I realized that my right knee was starting to hurt (earlier than last year). I also realized my left foot sock was causing a blister. I knew it was too late to stop and fix sock. The blister had started and messing with it now wouldn't really help. By mile 21 I knew the blister was going to be a big one cause I could no longer move my toe around (and it did turn out to be the biggest blister I've ever had). I never felt any cardiovascular challenge during this run. I felt my legs more. And my stomach was a huge pain! It was warmer than last year as well. I fueled on GU at start and then ever 45 minutes during run. I took water at most every water station. Setting out to run an event as a practice run and not a pr run was a little odd. I think for me I don't feel completely happy with the run because I didn't push for a pr. However, I did get a couple things figured out. Oh a huge point I forgot to mention is I took a probiotic and digestion aide at b'fast. Yeah that was DUMB! Digestion aide pre run???? WTH was my thought process. This is also the first big run in my new brooks (a much lower profile than my previous over corrective type brooks). I'm left a little confused on shoes - not sure if they are part of knee. Or if knee is mainly a reaction to sock issue on left foot. My blister has healed well. My next toe (#4) is trying really hard to hold on to the toenail. I had a blister under the nail. So far the nail has stayed on and it looks like it may since I've drained that blister. I'm not sold on my stomach issues being soling running caused, on Monday I barely made flight without throwing up. The stomach pains had returned. I tried a gatorade but couldn't drink it - stomach pains returned. Tuesday and Wednesday I also have experienced feeling nauseated most of the day. It's now Thursday and I am feeling much better.
Subscribe to:
Comments (Atom)