Staying Fit after Fifty ;-)

Friday - August 30

Run
  • 1h 19m
  • 6.23 miles
  • 12m 40s /Mi

Olympiad walk

Sport
  • Physical Therapy
  • 1h 00m

Thursday - August 29

Bike #1
  • 05m
  • 1.67 miles
  • 20.00 Mi/hr

Warm up

Bike #2
  • 03m
  • 1.00 miles
  • 20.00 Mi/hr

3 x 1 minute intervals in metcon

Strength
  • 08m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Flat Bench Press
    3
    20
    20
    50
    50
  • LEGS - Squats, Overhead
    3
    12
    12
    35
    35

3 x 1 min. each in metcon

Sport
  • Crossfit
  • 35m

Warm up: Stretch, air dyne (above), hip stretches, 2 rounds of 10 each - wall squats, scapula pushups, scapula pull ups, burpees, frog jumps
Metcon: 3 rounds, 1 minute each station - floor presses (50#), burpees, overhead squats, air dyne
Cool down: couch stretch, neck stretch, return equipment

Wednesday - August 28

Run
  • 1h 14m 12s
  • 5.88 miles
  • 12m 37s /Mi

Walked home from physical therapy (Antonio route)

Sport
  • Physical Therapy
  • 1h 00m

Tuesday - August 27

Bike
  • 05m
  • 1.50 miles
  • 18.00 Mi/hr

air dyne warm up

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Deadlifts
    5
    5
    5
    85
    125
  • SHOULDERS - Push Press
    6
    3
    3
    45
    70
Sport
  • Crossfit
  • 35m

Warm up: Stretches, Airdyne (above), hip stretches, 2 rounds of 10 samson stretches, 10 banded good mornings, 10 GDH sit ups, 10 Back extensions, 10 ring dips.
Strength: Deadlifts and Push Press (above)
Metcon: 10 min AMRAP of 32 single unders, 18 hand release push ups, 8 box step ups
Cool down: Return equipment

Monday - August 26

Run
  • 1h 03m 32s
  • 5.00 miles
  • 12m 42s /Mi

Power walk in RSM

Sport
  • Physical Therapy
  • 1h 00m

Sunday - August 25

Sport
  • Yoga
  • 30m

Shiva Rea Fluid Yoga - Water Practice

Saturday - August 24

Run
  • 10m
  • 0.63 miles
  • 16m /Mi

2 x 100 meter power walk in warm up
200, 400 and 200 meter power walk with 25# barbell over head in metcon

Strength
  • 22m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Ab Wheel
    3
    10
    20
    0
    0
  • LEGS - Front Squats
    3
    10
    20
    45
    55
  • LEGS - Walking Lunges
    3
    20
    40
    0
    0
  • SHOULDERS - Push Press
    3
    10
    20
    45
    55

part of metcon

Sport
  • Crossfit
  • 28m

Warm up: 2 rounds of 100 meter power walk (above), 5 knees to chest, 10 samson lunges, 15 air squats, 20 mountain climbers, 25 jumping jacks.
Metcon #1: 200 Meter Over Head BB Walk 25# (above); then
20 BB Push Press (45#)
20 BB Front Squats (45#)
20 Walking Lunges
20 BB Evil Wheels
400 Meter Over Head BB Walk (25#); then
15 BB Push Press (50#)
15 BB Front Squats (50#)
15 BB Walking Lunges
15 BB Evil Wheels
200 Meter Over Head BB Walk (25#); then
10 BB Push Press (55#)
10 BB Front Squats (55#)
10 Walking Lunges
10 BB Evil Wheels

Metcon 2: 3 rounds for time of
25 Meter Sled Push 25M down and back
50 Meter Sled Push 50 M down and back
Rest 60 Sec

Cool down: Return equipment

terryhopp59's Training Log


 August 2013 
SunMonTueWedThuFriSat
     1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31
 

Volume

Time
Distance

Upcoming races

Totals

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals