Tuesday, July 10, 2012
Sunday, July 8, 2012
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...)
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...)
Friday, July 6, 2012
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.
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.
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
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!
Monday, July 2, 2012
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.
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!
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!
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