WOD#1: 500 row, 400 run, 5x thru for time: Time 23:52. This was my lunchtime activity. I did this circuit last on January 22nd in 25:40 - good improvement. This is a hard one but a good one. Just frustrating for the precious seconds it takes for the rower and treadmill to get computers active.
WOD#2: 500yd swim - later, after work activity. I call this a nuisance swim because it takes me longer to get to the Y etc than to swim. But I have felt totally energized for the past 5 days or so and I am ready to attack the water.
Had a slow as shit swim - 10:01 - I know I sound like a broken record, but I am at the point of not worrying about gaining seconds anymore in the water - I love the water, love to swim and my endurance is good in the water. Enough said.
Wednesday, April 14, 2010
Tuesday, April 13, 2010
5K run and Circuit (and personal question)
WOD #1: 5k run - today my goal was to keep a 93 cadence for the entire run. My time was just a few seconds slower than the last 5K, which was 25:03 on March 16th. Today's time was 25:18. The interesting part was I was cadence focused and in hindsight could have pushed it to a higher cadence, but this was the longest run using cadence so I did not know what to expect. (and I did not check my prev time beforehand) But there was improvement w/my avg HR - on 3/16 it was 160 and today was 152, so to me that is a pretty significant improvement and probably an indicator to keep a higher cadence next time.
WOD #2: 100ft walking lunges, 10 burpees, 25 situps, 3x thru for time. Total time = 7:40 (compared to 9:49 on 3/16). It is improvement in the burpees - I used to have to stop for a few seconds after 3 or 4, now I can do them straight through - still hate them. Also, on 3/16 I did this outside and tried to do the lunges up my driveway, worked ok up, not so good down and I had to stop a few times to keep from falling down.
Now to the personal question - maybe more for the ladies, but here it goes - anyone have any bladder issues when trying to run the CF or Pose way? There I asked. I can't quite figure out what is going on other than maybe I am a bit more relaxed than I think - ok, everyone can laugh now. Hey, we have to be able to poke fun at ourselves, right.
WOD #2: 100ft walking lunges, 10 burpees, 25 situps, 3x thru for time. Total time = 7:40 (compared to 9:49 on 3/16). It is improvement in the burpees - I used to have to stop for a few seconds after 3 or 4, now I can do them straight through - still hate them. Also, on 3/16 I did this outside and tried to do the lunges up my driveway, worked ok up, not so good down and I had to stop a few times to keep from falling down.
Now to the personal question - maybe more for the ladies, but here it goes - anyone have any bladder issues when trying to run the CF or Pose way? There I asked. I can't quite figure out what is going on other than maybe I am a bit more relaxed than I think - ok, everyone can laugh now. Hey, we have to be able to poke fun at ourselves, right.
Monday, April 12, 2010
Another 21-15-9
WOD: Run 800, 21 burpees, run 800, 15 burpees, run 800, 9 burpees. Time = 16:54 - Avg HR 156, a high 163. And burpees were done w/full pushup - no knees :)
Before this circuit, I did running drills, week 3 (haven't done any drills for 2 weeks, and needed to get back on track). The week 3 drill is 4x90 sec @98 cadence, CF drill - I chose 3x10 each side forward lunge, then 1x6 min @93 cadence. I think it finally clicked today. I was relaxed, focused on the lean forward and relaxed foot, not a high knee. It all felt right today. The 6 min run came in at 7:58 min/mile and I ran .755 of a mile. The 90 seconds started at an 8:42/mile and came down to a 7:45 for the last one.
I felt comfortable in the running flats and decided to keep them on for my circuit thinking the run distance was shorter than what I had just done for my HW drill.
Before this circuit, I did running drills, week 3 (haven't done any drills for 2 weeks, and needed to get back on track). The week 3 drill is 4x90 sec @98 cadence, CF drill - I chose 3x10 each side forward lunge, then 1x6 min @93 cadence. I think it finally clicked today. I was relaxed, focused on the lean forward and relaxed foot, not a high knee. It all felt right today. The 6 min run came in at 7:58 min/mile and I ran .755 of a mile. The 90 seconds started at an 8:42/mile and came down to a 7:45 for the last one.
I felt comfortable in the running flats and decided to keep them on for my circuit thinking the run distance was shorter than what I had just done for my HW drill.
Sunday, April 11, 2010
Row Circuit and Group Swm
WOD #1: 500 row, 21 boxjumps, 21 pushups, 500 row, 15 jumps, 15 pushups, 500 row, 9 jumps, 9 pushups. I had 7 risers on each side of the step and did step ups, 21, 15, 9 and each leg during the circuit. Total time 12:15 - I haven't rowed in a while and each 500 came in around 2:15. I realized as I did the last 9 pushups as full pushups (vs. knee) that I am at a point that I could do full pushups all the time now, which is what I will do going forward.
WOD#2: Group swim - only 6 of us showed up, so we got some good 1/1 time with the coach. He likes the way I look in the water -said my stroke looks good, head and body alignment all good, but that I was swimming too dainty like, delicate. He pulled me out of the water to try and get the concept of 'pressure' across to me. I know this is my problem and when he said I had to figure out where the 'stillness' of the water was to know where it felt good to apply the pressure, it made some more sense to me. I also totally relaxed which automatically made my upper body rotate like I wanted and it all felt pretty good.
On a side note: My upper body, core and back are so different looking that they were in November, in a good way - muscle definition like crazy, even my huby commented. Now if I can only alter genetics and get rid of my grandma triceps, I would be perfect.
WOD#2: Group swim - only 6 of us showed up, so we got some good 1/1 time with the coach. He likes the way I look in the water -said my stroke looks good, head and body alignment all good, but that I was swimming too dainty like, delicate. He pulled me out of the water to try and get the concept of 'pressure' across to me. I know this is my problem and when he said I had to figure out where the 'stillness' of the water was to know where it felt good to apply the pressure, it made some more sense to me. I also totally relaxed which automatically made my upper body rotate like I wanted and it all felt pretty good.
On a side note: My upper body, core and back are so different looking that they were in November, in a good way - muscle definition like crazy, even my huby commented. Now if I can only alter genetics and get rid of my grandma triceps, I would be perfect.
Saturday, April 10, 2010
40K Bike, Proud I got out, Doubted myself the whole way
My original plan was to do a charity ride w/a group at 8:00 am. I got to the bike shop (starting place), it was cold and I just wasn't dressed right. I also was 2nd guessing my decision to ride my road bike for this ride. W/in 5 minutes, I said hi to some friends and then made the decision to head home. I wanted to get a quality ride in and it just wasn't happening with me being freezing cold.
After 3 hrs of procrastination (well I did finish cleaning out my closet), looking outside at the strong wind, trying to talk myself out of riding outside, I just got dressed and got on my bike. It was windy, but the sun was out and I was dressed perfectly and I was on my Tri bike. Did the 40k in 1:38, ended up riding about 26 miles in total. There is a stupid hill at the end of my ride that I just can't seem to conquer. I got off the bike and had to walk up the hill. Is that allowed at LP? Do people do that? As I was walking, I asked myself, what the 'F' am I doing - I am not feeling the hills, and that is a problem. Do I need to do a flat IM? I got back home, purged my doubt to husband, who said, you will be fine - it is early, you haven't been riding outside that long. You did it last year, but in the same breath, he said avoid the hills next time, well that was the WRONG answer, I need to seek out the hills and that is exactly what I need to do, I can't try to pick flat routes to do the bike intervals - I need to just go with the hills and take whatever time I get. I will get up that stupid hill next time. (for those locals, it is the hill up Barndoor Hill Rd going towards Simsbury Rd)
Link: http://www.mapmyride.com/ride/united-states/ct/simsbury-rd-into-granbymass-loop-%28damn-hill%29/932127092743611212
Deadlifts, later, much much later. - 95, 115, 125, 125, 135, 145, failed at 165
After 3 hrs of procrastination (well I did finish cleaning out my closet), looking outside at the strong wind, trying to talk myself out of riding outside, I just got dressed and got on my bike. It was windy, but the sun was out and I was dressed perfectly and I was on my Tri bike. Did the 40k in 1:38, ended up riding about 26 miles in total. There is a stupid hill at the end of my ride that I just can't seem to conquer. I got off the bike and had to walk up the hill. Is that allowed at LP? Do people do that? As I was walking, I asked myself, what the 'F' am I doing - I am not feeling the hills, and that is a problem. Do I need to do a flat IM? I got back home, purged my doubt to husband, who said, you will be fine - it is early, you haven't been riding outside that long. You did it last year, but in the same breath, he said avoid the hills next time, well that was the WRONG answer, I need to seek out the hills and that is exactly what I need to do, I can't try to pick flat routes to do the bike intervals - I need to just go with the hills and take whatever time I get. I will get up that stupid hill next time. (for those locals, it is the hill up Barndoor Hill Rd going towards Simsbury Rd)
Link: http://www.mapmyride.com/ride/united-states/ct/simsbury-rd-into-granbymass-loop-%28damn-hill%29/932127092743611212
Deadlifts, later, much much later. - 95, 115, 125, 125, 135, 145, failed at 165
Friday, April 9, 2010
Run Interval and 100 Pullups
WOD#1: The weather and my schedule had me inside on the treadmill for the run interval - 1st @8:08, 2@8:05, 3rd@8:10, 4th@8:07
I felt pretty strong and only wish I was able to do this outside.
WOD#2: 100 pullups - the first 40 were done at 10lbs harder weight on the gravitron, next 20 at same weight as last time, then last 40 alternating harder and same weight. Total time: 5:29.
I felt pretty strong and only wish I was able to do this outside.
WOD#2: 100 pullups - the first 40 were done at 10lbs harder weight on the gravitron, next 20 at same weight as last time, then last 40 alternating harder and same weight. Total time: 5:29.
Thursday, April 8, 2010
Bike Tabata & Thruster/Dip circuit
WOD #1: Bike 1 minute, rest 30 sec, 20x thru. I did this outside and tried to pick a relatively flat loop, which is hard to come by. I liked this sequence alot. I kept thinking, can I do this for 112 miles and make the time go really fast? Ended up at 8.9 miles.
WOD#2: 21-15-9 Thrusters @45#, Dips. First time doing dips - tried it out on the gravitron before starting the circuit. First set of thrusters seeemed relatively easy - able to go straight thru. Then to the dips - wow, hard, hard and hard. 2nd and 3rd set of thrusters were much much harder - had to break them up, put the bar down once each set. Total time: 5:43
My abs/core is killing from the 250 situps on Tuesday - I sneezed a few times today and it was not pleasant. My arms also hurt and I am afraid, very afraid of what tomorrow brings - the big 100 pullups.
WOD#2: 21-15-9 Thrusters @45#, Dips. First time doing dips - tried it out on the gravitron before starting the circuit. First set of thrusters seeemed relatively easy - able to go straight thru. Then to the dips - wow, hard, hard and hard. 2nd and 3rd set of thrusters were much much harder - had to break them up, put the bar down once each set. Total time: 5:43
My abs/core is killing from the 250 situps on Tuesday - I sneezed a few times today and it was not pleasant. My arms also hurt and I am afraid, very afraid of what tomorrow brings - the big 100 pullups.
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