800yd swim - 15:50
I figured I would come on around a 1:58/100. Only swam once in the past week instead of the usual 2 and it showed today.
Wednesday, April 7, 2010
Tuesday, April 6, 2010
10 min out and back run, 250 situps
WOD: 10 minute run, turn around and run 10 minutes, note distance: 1.18 miles 1st 10, 1.21 miles 2nd 10 - felt strong. Was concerned because I have had some new, sharp pain in my foot. Ice later for sure.
WOD: 250 situps for time: Broke it up: 50 incline, 50 powertower, 50 reverse incline, 50 incline, 30 powertower, 20 powertower, obliques. 6:47 - that was hard
I am also feeling the thrusters and pullups from yesterday - I looked ahead and know I have another 100 set of pullups - and I remember that I could barely lift my arms for about 5 days - don't think that will happen, but feeling my upperbody after only doing 55 yesterday - all good stuff
WOD: 250 situps for time: Broke it up: 50 incline, 50 powertower, 50 reverse incline, 50 incline, 30 powertower, 20 powertower, obliques. 6:47 - that was hard
I am also feeling the thrusters and pullups from yesterday - I looked ahead and know I have another 100 set of pullups - and I remember that I could barely lift my arms for about 5 days - don't think that will happen, but feeling my upperbody after only doing 55 yesterday - all good stuff
Monday, April 5, 2010
Thruster_Pullup Circuit
21-15-9 Thrusters at 65lbs, pullups. Time: 6:18.
I started with the 65lbs that was on my plan and it was heavy, as I figured it would be. I made it through 16 reps w/65 and then had to bring it down to 55 and even then the arms were shaking and I could barely get the last reps over my head. 2nd and 3rd sets were w/55 and it was hard, arms were shaking. Pullups were assisted and I used 10lbs harder weight than last time and it was still hard. Will I ever be able to do just 1 unassisted real pullup?
Lower body really is sore today - think it is just a combo of the 1 mile runs @100% Friday, 10! burpees, squats, situps Saturday and KB, squats situps yesterday - while I am sore, I like being sore, tells me it is all working.
I started with the 65lbs that was on my plan and it was heavy, as I figured it would be. I made it through 16 reps w/65 and then had to bring it down to 55 and even then the arms were shaking and I could barely get the last reps over my head. 2nd and 3rd sets were w/55 and it was hard, arms were shaking. Pullups were assisted and I used 10lbs harder weight than last time and it was still hard. Will I ever be able to do just 1 unassisted real pullup?
Lower body really is sore today - think it is just a combo of the 1 mile runs @100% Friday, 10! burpees, squats, situps Saturday and KB, squats situps yesterday - while I am sore, I like being sore, tells me it is all working.
Sunday, April 4, 2010
KB, Situps & Squats
40 KB swings, situps, squats - 3x thru for time: 10:24 and the best part of all, I did this outside in my driveway while my husband was just starting to clean the garage. 4 hrs later, 2nd trip to the dump, we are almost done.
Pool closed today - will swim tomorrow.
Pool closed today - will swim tomorrow.
Saturday, April 3, 2010
Annual fall is out of the way
25K bike today. First time outside on my tri bike. Was wondering if my speed would be comparable to my road bike. Tri bike has 650 wheels. Did the 20K in 56 min. Definitely need to focus on cadence- it was slow, avg at 68, yuck.
And I got my yearly fall in while stopping for a quick second to check something and leaned towards the clipped in foot and down I went. Just a few scrapes.
2nd WOD: 10! Burpees, squats, situps. Time= 8:10
And I got my yearly fall in while stopping for a quick second to check something and leaned towards the clipped in foot and down I went. Just a few scrapes.
2nd WOD: 10! Burpees, squats, situps. Time= 8:10
Friday, April 2, 2010
Run Interval - I hope Martin got outside today
I am assuming Martin had something similar on tap for today:
Run 1 mile@ 100% rest 4 minutes - well I thought that is what my plan said, but realized when I got home, I was supposed to rest 8 minutes - but think the additional 4 minutes of rest would have been worse. This was a tough one, my right calve was on the verge of cramping, but ended up not doing that. I am very happy w/my times: 7:39, 7:53, 8:18, 8:28 - #3 & 4 had some small hills, but honestly, the heat was a factor. Sad to say that 74 degrees is even heat but going from cold and rainy to dry, sunny and warm will take some time to the body to adjust - no water, not nothing on this run and could have used some water
2nd WOD was 10! burpees, squats, situps - this will be done on Saturday - had my work team over for some drinks and I am suprised that I had 2 glasses of wine - so circuit will be much more effective tomorrow.
Run 1 mile@ 100% rest 4 minutes - well I thought that is what my plan said, but realized when I got home, I was supposed to rest 8 minutes - but think the additional 4 minutes of rest would have been worse. This was a tough one, my right calve was on the verge of cramping, but ended up not doing that. I am very happy w/my times: 7:39, 7:53, 8:18, 8:28 - #3 & 4 had some small hills, but honestly, the heat was a factor. Sad to say that 74 degrees is even heat but going from cold and rainy to dry, sunny and warm will take some time to the body to adjust - no water, not nothing on this run and could have used some water
2nd WOD was 10! burpees, squats, situps - this will be done on Saturday - had my work team over for some drinks and I am suprised that I had 2 glasses of wine - so circuit will be much more effective tomorrow.
Thursday, April 1, 2010
Fun Fun and more Fun: Bike and Circuit
1st WOD: 4x5k, 1 minute rest: 10:41, 10:37, 10:55, 10:41 - not sure if mentally these were so short, or the weather was perfect, but I loved this set. Will sync the watch to PC and get speed avg and HR.
2nd WOD: 21 deadlifts (1/2 body weight), 400m run, 9 situps, 15 deadlifts, 400m run, 15 situps, 9 deadlifts, 400m run, 21 situps. Total time = 11;18, Avg HR= 146. I did the situps as crunches on the tower I have in my basement. The runs definintely felt strange after the deadlifts - felt like they were not moving, but I looked at my speed at the last 400, and was clocking in between 7:38 and 8:04/min/mile.
I really liked todays tasks and loved being outside in the sun for both. Almost thought about moving my bar and plates outside, but opted to run down to the basement instead.
2nd WOD: 21 deadlifts (1/2 body weight), 400m run, 9 situps, 15 deadlifts, 400m run, 15 situps, 9 deadlifts, 400m run, 21 situps. Total time = 11;18, Avg HR= 146. I did the situps as crunches on the tower I have in my basement. The runs definintely felt strange after the deadlifts - felt like they were not moving, but I looked at my speed at the last 400, and was clocking in between 7:38 and 8:04/min/mile.
I really liked todays tasks and loved being outside in the sun for both. Almost thought about moving my bar and plates outside, but opted to run down to the basement instead.
Subscribe to:
Posts (Atom)
