RUNNING AROUND

The following equipment is nearing replacement:

Wednesday - October 22

Run
  • 30m 31s
  • 3.00 miles
  • 10m 10s /Mi

TM Cornerstone.. 5.8 - 6.3 hump day run.

Sport
  • Crossfit
  • 25m

Wendler Bench Press
45-85% 5 x 3
45 -75 lbs

3x4 chin ups one foot assist

Tuesday - October 21

Sport
  • Crossfit
  • 1h 05m

CFS Gym
10 minutes mobility

w/u 3 rounds
10 band pulls
10 o/h bands with lunges
hollow rock holds 20 sec

Strength
go heavy
5 x 2
Push Press (60 lbs)
o/h squat (20 lbs)

WOD
40-30-20-10

medicine ball smash (20 lbs)
front squats (45 lbs)

10:44
WHEW

Monday - October 20

Sunday - October 19

Run
  • 1h 35m 32s
  • 8.20 miles
  • 11m 39s /Mi

13k octorun with Linda this was fun haven't run longer than 5 miles in a long time we only walked maybe 5 minutes after mile 6 felt great placed third age group Linda got 2nd fun little community run!!!

Saturday - October 18

Sport
  • Crossfit
  • 1h 00m

9am CFS gym
10 min mobility
10 min dynamic group warm up
Team WOD 2 guys 2 girls
20 ea 24 " box step ups with Dumbells partners someone must hold DB at all times penalty team Burpees
20 ea push presses
20 ea squats
20 ea weighted sit ups
20 dumbell Burpees
Do it again reverse
Time 22:13

Friday - October 17

Run
  • 33m 28s
  • 3.10 miles
  • 10m 47s /Mi

Weird morning.. ended up at geezer gym it was the best choice for me logistically today.
walked first half mile due to serious conversation with a fellow employee.. had the whole place to myself forgot new hours for outside is 7:30 am.. the old folks were lined up outside starting at 7:10.. very weird.. so i got this weird little run in despite life trying to get in the way today!!!

Sport
  • Crossfit
  • 15m

Wendler strength
deadlifts and squats
no olympic bars at the geezer gym had to try using dumbells
60 - 100 lbs
5 x 5

Thursday - October 16

Sport
  • Crossfit
  • 1h 05m

6am CFS Gym
10 min mobility
amrap 5 minutes

40 single jump ropes
15 lunges
10 scapula band moves

Clean and squat
45 - 60 lbs
6 x 3

WOD
Partner 3 mile row 300 meters at a time.. whew.. Joan and i did it
22:38
:}

Jacquigirl's Training Log


 October 2014 
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Volume

Time
Distance

Upcoming races

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals