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View albumEXTERRRRMINAAAATE!
April 12
- Calories out: 2642 From lifestyle:2642, From activities:0
- Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Sick: 1 Hours slept: 7
April 11
- 12m 01s
- 1.75 miles
- 06m 52s /Mi
400m run - 140 (640pace)
800m run - 326 (652pace)
1 mile run - 655 (655pace...obviously)
- 17m
10 rounds of 2 reps, front squat
145-145-145-145-145-145-145-155-155-155
Rest 5 minutes
100 walking lunges, weighted (2 x 10# plates)
- Crossfit
- 17m 24s
After a little issue at the gym (apparently there is no jumproping allowed...what the frick kinda gym is this???) we managed to get our workout done. We simply jumproped outside. Poo on YOUFIT.
120 jumpropes, run 400m
60 jumpropes, run 800m
30 jumpropes, run 1 mile
Total time - 17:24
- Calories out: 3018 From lifestyle:2593, From activities:424
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Sick: 1 Hours slept: 8 Overall Workout: 4
April 10
- Crossfit
- 03m 56s
Today's CF was a simple, fast, but sweaty one.
For time:
15-12-9 thrusters (80lb)
superset with
30-20-10 box jumps
Time - 3:56
So I'm still not over this damn cold. I had an awful coughing fit last night until finally I went downstairs and slept on the couch. Miraculously, I felt better! Today though, I was more tired than usual. Hopefully this cough will go away in the next few days. I think I'm gonna start hittin' the EmergenC again...only a week til the Boston Marathon. I've come a long way in a short time, so I don't wanna get shot down by this.
As far as the workouts go...
WOOHOO!!! I'm really likin' the way I feel this week with the minimal workout plan. I feel stronger and leaner (not to mention faster) so I think it's doing some good!!
Week 2 looks like this...
Monday
AM: 120 jumpropes, run 400m, 60 jumpropes, run 800m, 30 jumpropes, run 1200m
PM: 10 rounds of 2 reps front squat on the 1 minute, 80% 1RM, rest 5 min, 100 walking lunges
Tuesday
OFF
Wednesday
AM: 7 rounds of 3 snatches and 10 pullups (sub sumo deadlift high pull for snatch if desired)
PM: 10 x 200m on the 2 minute
Thursday
AM: 5 rounds of 30 thrusters and 30 box jumps
PM: Brian OFF, Jeff run 9 miles
Friday
AM: Jeff OFF, Brian 5 x 400 with 2 minute rests
PM: 5-5-3-3-1-1 weighted pullups (2 min rests between attempts)
Saturday
AM: Jeff OFF, Brian run 3 miles
PM: OFF
Sunday
AM: Jeff OFF, Brian 3 x 800m with 2min rests
PM: OFF
MONDAY!! BOSTON MARATHON!!!
Race week is finally here!! I'm feeling a little more confident after this week's workouts. My legs are feeling good, all the soreness and cramps are gone, and I feel strong and lean!! Just a few more good taper workouts and I'll be READY for BEANTOWN!!
- Calories out: 2653 From lifestyle:2628, From activities:24
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Sick: 2 Hours slept: 8 Overall Workout: 3
April 9
- 02m 40s
- 0.39 miles
- 06m 50s /Mi
Treadmill Tabatas.
8.5mph at 10% incline.
Ummmm....OUCH! 10 percent is killer.
- 07m
Today's workout was a timed lifting progression.
8 x 3 reps of bench press on the 1 minute...60% of 1RM.
I used 135. I have to admit, this seemed a little too easy. Not sure exactly what the aim of this one was.
- Calories out: 2706 From lifestyle:2623, From activities:83
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Sick: 1 Hours slept: 8 Overall Workout: 4
April 8
- 28m 46s
- 1850.00 yards
- 01m 33s /100 yards
WU:
200 easy - 309
MS:
5 x 100 on the 2 minute
130, 131, 131, 131, 128
4 x 150 on the 3 minute
219, 220, 219, 219
500 tempo - 757
CD:
50 easy - 52
Today I swam in my K-Swiss tri kit (Thank You, KSWISS!!) and it really worked well! I didn't think I was in shape to swim in the 130's...it's nice to get some swim confidence, even if it's in the pool.
- 05m 19s
- 1.90 miles
- 21.38 Mi/hr
Bike Tabatas...upright trainer. I'm sure this "speed" is not correct...but whatever...just puttin' down what it said. I did a 1 minute easy spin, followed by the 4 minute Tabata session. Work level was 20, rest level was 8, constant spinning. Spun down for 20 seconds after the workout.
- 06m 31s
- 1.00 miles
- 06m 31s /Mi
2 x 800 with 2 minutes rest between.
No warmup since I swam and biked before it.
Splits were 320 and 311. These kinda hurt since they were the last part of the workout.
- Calories out: 3075 From lifestyle:2598, From activities:478
- Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 3 Sick: 1 Hours slept: 8 Overall Workout: 4
April 7
- 05m
- 0.85 miles
- 05m 52s /Mi
Ran as far as I could in 5 minutes, before doing the 30 power cleans.
- 23m 12s
- 3.06 miles
- 07m 34s /Mi
I had to run at least 3 miles tonight...so I didn't go much over that. I had a really crappy day at work so I really didn't think I'd run at all, but I managed to eek out 3 miles. I negative split them too, so at least that was good. Not very fast, but I'm mega sore so I didn't push too hard. High Zone 2.
750, 739, 717
- Crossfit
- 07m 31s
Morning workout. All out 5 minute run followed by 30 powercleans at 75#.
At least my traps feel a bit better now that I stretched 'em out. Time was 7:31.
- Calories out: 3059 From lifestyle:2594, From activities:465
- Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8 Overall Workout: 3
April 6
- 27m 28s
- 3.10 miles
- 08m 52s /Mi
Since I did MY 5K TT on Tuesday, I decided I would help one of my Feet First runners snag a goal. He said he'd never run a 5K under 9 minute pace so I decided we needed to push the envelope and get it done. I pulled him along...gave him some coaching as we went...and BAM! 8:52 pace! He bought me a beer afterwards. Yay BEER!!
- Calories out: 2920 From lifestyle:2600, From activities:320
- Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 8 Overall Workout: 3
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