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View albumEXTERRRRMINAAAATE!
April 5
April 4
- 16m 46s
- 3.00 miles
- 05m 36s /Mi
Guess what...old Gravitys again! Treadmill speedwork.
24 x 200m with 30 second rests
I did this by mph, not by pace.
8, 8.5, 8.8, 9.2, 9.5, 10, 10.2, 10.5, 11, 11.1, 11.2, 11.3, 11.5, 11.5, 11.5, 11.5, 11.5, 11.6, 11.7, 11.8, 11.9, 12, 12, 12, 12
I was surprised that I survived the last 4 at 5 minute pace.
Could it be that I might actually surprise myself at Boston in two weeks?? I'm not getting my hopes up just yet. Need to see where I am after my 3 hour run on Sunday.
- Calories out: 2954 From lifestyle:2644, From activities:310
- Health data: Sleep: 2 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4
April 3
- 29m 40s
- 4.17 miles
- 07m 07s /Mi
Used my old Gravitys once again. I should resurrect them from the retired column.
This was NOT the easiest tempo run to conquer. It was 89 degrees, muggy, windy, and I had just eaten a big meal about an hour before. I felt like I was gonna puke for the entire second half of this. UGH.
Not a big confidence-builder, but at least I know I can get a decent tempo pace going in the heat. I'll do better on Thursday.
- Calories out: 3050 From lifestyle:2625, From activities:425
- Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
April 2
- 1h 09m 04s
- 13.86 miles
- 12.04 Mi/hr
SWEEEEET MTB ride at Wilderness Park today! I had my fastest ever loop here. I rode like I was fearless. Quick turns, lots of accelerations, tried to stay off the brakes unless I really needed to. I've been chasing a 12mph average here for a while...it's nice to achieve a goal!! :)
- 03m 46s
- 0.51 miles
- 07m 25s /Mi
CrossFit warmup.
- Crossfit
- 1h 14m
Good workout tonight at CrossBoot.
WU:
Run 800m
5 rounds of:
30 sec jumprope
30 sec exercise (squats, lunge jumps, high knees, donkey kick, tuck jumps)
Stretch
Interval set:
Tennis ball drill. Exercises written on tennis balls. One person sprints, gets ball, and announces exercise to rest of group. That exercise gets done for the amount of time specified until the next person gets a ball.
Burpees, jumping jacks, superplank, situps, lunge jumps, jumprops, and squats. All for at least 1 minute each. Some for 2.
MS:
Team exercise...3 people
Complete the following for time...
200 pushups
300 squats
100 burpees
200 situps
150 barbell curls
100 thrusters
100 sumo deadlift high pulls (KB)
150 box jumps
200 plank shoulder touches
200 lunge jumps
First team done. I don't know what our time was.
Attention BT peeps.
If you don't have a mountain bike...GET ONE. It really is great cross training for triathlon. There's strength, endurance, and core exercise involved. My shoulders always feel it, like when I swim. My core always feels it like when I swim or run. My quads and hamstrings get a great workout, like when I'm on the tri-bike. I sweat like a mofo like when I run or bike hard.
So...go get you a mountain bike and do some off road riding! NOW!!
Tonight's CrossFit workout was awesome. I love this new NAPALM pre-workout stuff I've been taking. It makes me feel like I'm invincible.
- Calories out: 3759 From lifestyle:2533, From activities:1226
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4
April 1
- 13m
- 1.63 miles
- 08m /Mi
CrossFit run splits. 800m warmup and 8 x 200 during the workout.
- 28m 46s
- 2.53 miles
- 11m 22s /Mi
VERY slow recovery run after yesterday's racing and this morning's CrossBoot.
It was a run/walk effort...it was hot and my feet and legs were just completely trashed. MAJOR Achilles pain on the left made it almost impossible to run. Still I wanted to keep the legs moving a bit.
I will take tomorrow off and rest/ice the feet. I'm not working tomorrow so there will be time to relax.
- Crossfit
- 1h 04m
Great workout today at CrossBoot!!
WU
800m beach run
5 min jump rope with exercises every minute.
Stretch
MS1
Abs blaster
1 min each of:
Flutter kick
Plank touch
Mason twist
Star crunch
Roll up V up
In and outs
Leg ups
Bicycle crunches
MS2
100 push press, run cluster
80 squat jumps, run cluster
60 good mornings, run cluster
40 pushups, run cluster
60 weighted step ups, run cluster
80 one arm KB swings, run cluster
100 double unders, run cluster
Run cluster is 10m burpee broad jumps, 20m walking lunges, 200m run.
Total time was 28:47! First done!!
- Calories out: 3552 From lifestyle:2567, From activities:985
- Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 4
March 31
- 33m 55s
- 5.01 miles
- 06m 46s /Mi
Bolt Run 5 Miler. Used my old Gravitys again. Not too bad. Struggled to keep the pace and was a bit slow towards the end. Came in 13th overall and 3rd in age group. I'll take it!
- 35m 23s
- 1750.00 yards
- 02m 01s /100 yards
WU
500 easy - 901
MS
Practice butterfly...BAD!! 50 yards took like 15 years. UGH.
Back to freestyle...
25, 50, 75, 100, 75, 50, 25 build speed to 100 and then reduce. Pace per 100 yards in parentheses.
23, 45, 107, 127, 113, 49, 25
(132, 130, 129, 127, 137, 138, 140)
10 x 50 on the 1 min
40, 42, 44,44, 44, 44, 45, 45, 46, 45
200 kickboard, concentrate on ankle kicking...OUCH! 737
CD
100 easy - 142
After doing the five miler this morning, swimming was a challenge. It was VERY difficult to keep my form correct. And since that was the goal today, this was a very daunting workout.
- 09m 52s
- 1.62 miles
- 06m 04s /Mi
Tampa Twilight Criterium 3K BEER DASH. They took a break from the cycling madness to let the runners take over for a few minutes.
All I can say is...OUCH. I wasn't gonna go all out for this, I just wanted the free beer...but halfway into lap 1 when my friends were beating me, I was like OH HELLLLLLL NO!! So I picked it up. First mile was 601...last part was at 608 pace...so I ended up at 604 overall. No placings here, just first and everyone else. I got free beer, that's all I was in it for...so that's what I got!!
Not a bad day of crazy racing and training I'd say. Not bad at all.
I ran, I swam, and I WATCHED cycling. It was definitely a tri day.
- Calories out: 3561 From lifestyle:2589, From activities:972
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4
March 30
- Crossfit
- 1h 22m
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.
- Calories out: 3258 From lifestyle:2586, From activities:672
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4
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YAY!!! New Newtons!! I don't have to say I ran in my old Gravitys anymore, cuz I gots NEEEWWWWW Gravitys!! :)
I felt awesome...my feet were comfy, no Achilles pain, no heel pain, nothin'!! No inserts in these shoes...I may keep them that way...I think they're more flexible and less weight without the Superfeet in them. I don't mind them in my trail Newtons, but in the road ones, I need them to be more natural feeling.
This was a sweet run! All negative splits.
705, 655, 653, 646, last sprint for .18 was at 615 pace.