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View albumEXTERRRRMINAAAATE!
March 30
March 29
- 48m 12s
- 15.26 miles
- 19.00 Mi/hr
Spin bike at the gym. I'm so glad I joined a REAL gym and left YouFit behind. Calta's has REAL machines, REAL spin bikes, REAL weights...and a boxing gym/CrossFit area! SWEEEET!!
I did my own workout with my own music. I'm using 19mph for spinning until I feel like I'm back up to my full strength.
- Crossfit
- 04m 52s
Short little WOD today. I had just drenched the floor on the spin bike and my clothes were soaked so I didn't want to get sweat EVERYWHERE.
For time:
50 KB swings (35#)
40 situps
30 pushups
20 pullups
10 power snatches (45# bar)
Not a lot of time, or work...but the 50 KB swings got my abs working.
I'm A Whore...
...for WODs. Even when the WOD is NO WOD, I will come up with some excuse to to CF. It's an addiction.
Today, for instance, my prescribed workout was an hour on the mountain bike. With my schedule being what it is lately, I traded that hour of MTB for a spin bike at the gym. But what did I see when I was on this bike? Across the gym...KETTLEBELLS!! I just joined a new gym and dammit they have KB's!!! So of course I couldn't pass up the opportunity to swing one. The heaviest one is but 1 pood. Oh well, at least it's not too bad. I was drenched from the spinning but I took off my spin shoes and picked up the KB. My first intention was to do 100 swings for time, but that quickly morphed into...
50 swings
40 situps
30 pushups
20 pullups
10 barbell power snatches
It only took me 5 minutes to do all that, but it was a good end to the bike workout. I left a sweat mark on the padded floor. Yay me.
- Calories out: 3236 From lifestyle:2611, From activities:625
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4
March 28
- 59m 18s
- 8.13 miles
- 07m 17s /Mi
Now THAT's what I'm talkin' 'bout!! FINALLY!!! A good run. Still not exactly the pace I need to be at to be successful at Boston, but it's getting closer.
I already know that Boston will be a tempo training run for Toronto, so I'm hoping those extra two weeks will give me the speed and endurance I need to hit that 3:04 goal.
Ran in my old pair of Gravitys tonight...still felt pretty good...definitely better for my achilles than the Distance.
- Calories out: 3455 From lifestyle:2605, From activities:850
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4
March 27
- 03m
- 0.50 miles
- 06m /Mi
CrossFit run splits.
Sprints, suicides, etc.
- 05m 19s
- 0.83 miles
- 06m 25s /Mi
16 x 20 sec sprint, 10 sec rest
Double Tabata
Distances in feet.
299, 292, 265, 269, 266, 251, 267, 270, 277, 265, 276, 284, 254, 271, 272, 281
Total - 4359 feet, 0.83mi
Time including rests - 7:50
Actual running time - 5:20
Resulting sprint pace - 6:25
Kinda sucks. This should be way under 6 minute pace.
- Crossfit
- 1h 03m
Ahhh...nothin like a morning WOD to get your day started.
WU:
Suicides with 5 burpees at each end
Run drills
5 minutes jumprope with 8 box jumps at each minute mark
Stretch
MS:
60-40-20 sec of:
Plank with arm/leg extensions
Brock twists (rotating mtn. climbers)
Incline hip thrusts
Sea turtles
100 squats for time (1:33...first done)
Partner workout
Run 100m
6 minute AMRAP of plank knees to chest on swing (141 me, 92 Tara)
Run 100m
6 minute AMRAP of plate snatch (104 me, 65 Tara)
Run 100m
6 minute AMRAP of decline pushups (113 me, 118 Tara)
WE WON. Yay us!
No cooldown today, no time.
- Calories out: 3290 From lifestyle:2629, From activities:661
- Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 5 Overall Workout: 4
March 26
- 35m 06s
- 2000.00 yards
- 01m 45s /100 yards
Good swim today. Shorter, but had to run afterwards so I didn't wanna give it 100% and fail at the run...after all, the run is what I'm training for.
WU:
250 as 25 tarzan, 25 swim - 429
MS:
500, 400, 300, 200, 100 increasing pace. Beat the previous split for the current lap. For example, on the 500, take the 400 time and beat that time on the 400...and so on.
500 - 856 (400 at 710)
400 - 659 (300 at 518)
300 - 514 (200 at 329)
200 - 321 (100 at 136)
100 - 132 (SUCCESS on all!!)
CD:
250 easy - 436
Decent pace for a nice endurance-minded swim. No hugely all-out paces. I swam the 100 pretty fast, but I wasn't totally out of breath. I really paced myself well today.
- 2h 00m 01s
- 15.02 miles
- 07m 59s /Mi
Woohoooooo!!! I ran for 2 hours without dying!! Far cry from the fact that I couldn't even run 45 minutes at 845 pace just six days ago!!
Slowly but surely, I'm coming back!! Still have a couple weeks to get where I need to be. I don't know if I'll get there but I'll be closer than I would've been without hittin' it hard like I am.
I stayed Zone 2 for most of this. The last 2 miles were a bit of a challenge since my body isn't used to running this long at the moment. I wanted to keep the pace under 8 minutes so the last two miles were an effort to do that. But the rest of the time I was really comfortable and I honestly felt great all the way up til about an hour and 40 minutes in. Yay!!
- Calories out: 4386 From lifestyle:2526, From activities:1859
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Sick: 1 Hours slept: 8.5 Overall Workout: 4
March 25
- 04m
- 0.67 miles
- 05m 58s /Mi
CrossFit run splits. Estimated.
- Crossfit
- 1h 16m
Today's workout was nuts!! I was so in need of this. I would have stayed to do another hour if I didn't have to work.
WU:
Jumprope/burpees - 5 min
Stretch
MS:
WOD 1:
Plank/sprint duck duck goose
Literally what it says. You're in plank until you get tagged by the person walking lunging around the circle. If you catch them, they do burpees. If you don't, you do the walking lunges and pick someone to chase you.
WOD 2:
10 rounds for time of -
15 pushups
10 box jumps
5 burpee box jumps
10:40...first finished!!
WOD 3:
400 jumpropes for time
2:50...third :(
WOD 4:
50 plate snatch, partner pull, sprint
50 tricep extension, partner pull, sprint
50 plate curl, partner pull, sprint
50 weighted squats, partner pull, sprint
OUCH!!! This workout totally rocked today. I was totally spent after this. I wish I could do a workout like this every day.
- Calories out: 3252 From lifestyle:2569, From activities:683
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Sick: 2 Hours slept: 9 Overall Workout: 4
March 24
- 38m 43s
- 2500.00 yards
- 01m 33s /100 yards
Same workout as Thursday...faster and better!!
Last workout's times in parentheses.
WU:
500 easy - 832 (902)
MS:
5 x 100 progressive pyramid
easy, medium, hard, medium, easy
142, 136, 128, 136, 144
(146, 139, 129, 144, 149)
10 x 50 on the 1 minute
40, 41, 42, 42, 43, 43, 43, 42, 43, 45
(44, 45, 45, 45, 46, 46, 46, 44, 45, 45)
5 x 100 progressive pyramid
easy, med, hard, med, easy
142, 138, 131, 137, 142
(148, 139, 136, 140, 149)
CD:
500 easy - 851 (932)
Yay!! I finished this workout a full 9 minutes sooner than the last time. Two days ago! :)
- Calories out: 3009 From lifestyle:2614, From activities:395
- Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Sick: 2 Hours slept: 8 Overall Workout: 4
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I finagled my way out of work to do the WOD at CrossBoot tonight. I just needed to do SOMETHING today.
WU:
Jumprope, practice double unders
Stretch
MS1:
10 rounds for time of-
15 pushups
10 dips
5 mountain climbers
FIRST DONE!!
MS2:
Tire flip team exercise
MS3:
Team WOD
5 min AMRAP-
Alternate between 30 squats
Sledgehammer swings, left
5 min AMRAP-
Alternate between 40 jumping lunges
Peles
5 min AMRAP-
Alternate between 50 jumping jacks
Box jumps onto tire
5 min AMRAP-
Alternate between 40 high knees
Sledgehammer swings, right
5 min AMRAP-
Alternate between 30 superplanks
GHD situps
Good workout tonight...abs abs abs!! :) Didn't make my legs hurt too much, which is good since I have two races tomorrow. Chest and shoulders however...OUCH.