Tuesday 08/07/12

Run
2 miles, rest 5 minutes, run 2 miles.
Hold w/i 5 seconds each split, or do a 1:00 wall sit at the end.

2:08
2:10
2:07
2:09
2:11
2:05
2:09
2:08
Rest 5:00
2:05
2:14
2:14
2:17
2:20
2:22
2:22
2:16

Friday 07/18/12

Swim
8 x 100y on the 2:30, holding within 5 seconds.

Run
Tabata
1 - 6.8
2 - 5 - 6.3
8 - 6.4

Thursday 07/17/12

Deadlift
45 - 5
95 - 5
113 - 5
153 - 3
173 - 3
183 - 2
193 - 2
???

25 reps of each for time of:
Box Jumps, 24"
GHD Sit-ups
Back Extensions
Lines (width of b-ball court)
Squats
Sit-ups
Squats
Box Jumps
11:25

Swim and bike Cunningham Lake course 5:30.
Swam about 41 minutes.
Biked about 1:38.

Tuesday 07/17/12

Push Jerk
45 - 5
65 - 5
85 - 5
95 - 3
105 - 3
Stopped by my arm hurt so so so bad.

later...

Run Hills from Hell (2 miles)
1 mile - 8:55
2 mile - 9:58
Total - 18:53

Tennis

Monday 07/16/12

Back Squat
3 x 5 @ 155
45 - 5
95 - 5
135 - 4
--------
155 - 5,5,5

Dips, resting 2:15 or more
6,6,6

3 RFT of:
50 DU's
5 Mama Bear Tire Flips
5:05

Saturday 07/14/12

John C. Fremont Ridge Road Run
5 miles - 47:06
Flattest course ever.

Thursday 07/12/12

1500m Open Water Swim TT
750 - 19:07ish
750 - 17:40
Spent some time treading water waiting for Ron and talking to Bruce.

25 mile bike TT
1st half - 45:19
2nd half - 47:19

Wednesday 07/11/12

Something

Tuesday 07/10/12

Bench Press
45 - 5
65 - 5
80 - 5
90 - 3
95 - f, f

Squat
45 - 5
95 - 5
135 - 5
145 - 5,5,5 (kept light b/c my legs were trashed...)

Sunday 07/08/12

Run
2 x 1 mile, rest 3 minutes between intervals.
2 x 800m, rest 2 minutes between intervals.
2 x 400m, rest 90 seconds between intervals.
Rest 3-5 minutes.
1 mile TT, rest 3 minutes.
2 x 800m, holding 1 mile TT - 5 seconds pace. Rest 2 minutes between intervals.
2 x 400m, holding 1 mile TT - 10 seconds pace. Rest 90 seconds between intervals.

1st mile - 9:09 better
2nd mile - 8:48 better
800 - 3:31 better
800 - 3:41 better
400 - 1:46 better
13:26 (felt dizzy)
1 mile TT - 8:28 (last time was 7:52)
800 - 4:23 almost okay per the rules, but not faster than last time (4:03)
800 - 4:29 almost okay...but not faster (4:02)
400 - 2:05 better by :01
400 - 2:06 slower by :01

I was VERY HAPPY to be done with all six miles, and I really wish I would have done that TT faster. I really think that was as fast as I could go today though, as I had ears popping the last 100 or so and the last 2 miles were just...ugh.

Compare to July 13, 2012.

Saturday 07/07/12

Bike

Friday 07/06/12

Pull-ups
7,7,7
Dips
5,5,5 (maybe one more set of 5?)

15 minute AMRAP of:
10 Push-ups
10 Box Jumps, 18"
20 DU's
8 full rounds plus 10 push-ups plus 4 jumps

5 dips in a row! Woot!

Wednesday 07/04/12

Mini Tri
Cunningham Lake

We swam in groups of two, with one of us on shore watching. We swam out 2:30 and back several times.

We biked 12 miles. I rode Phil's mountain bike. Yikes.

We ran the 5k route, but stopped at the 1/2 way point for a while.

Monday 07/02/12

Squat
Worked on wrist problem - keep them FLAT! I did sets with 95#. Keys to remember:
- Thumb knuckle at knurling or WIDER
- Top of wrist on the bar
- Bottom of palm heel on bar
- NO WEIGHT ON WRIST

Later
Hill Run - 2 miles
From 144th to 156th on trail
1st mile (a little longer than a mile): 9:13
2nd mile: 10:55
20:08

Went to watch the kiddos at the swim meet

Two hours after the run, which was BRUTAL, we played TENNIS for 2 hours. SO FUN!