Back in Town Workout

Monday December 29th
Run 4 miles
3 rounds of
10 situps
10 pushups (knees)
10 Snatches R/L

5 rounds of 3 pull ups
Last 2 rounds were kipping.

Vacation Workouts

Saturday
Run 20 minutes
Walk 45 minutes
3 sets of
10 pushups (knees)
10 Situps

Friday December 26th
Road Ride 60 miles

Thursday December 25th
Off

Wednesday December 24th
Road Ride - 45 miles

Tuesday Dec. 23rd
Off - Walked all over Callaway Gardens

Monday Dec. 22nd
Road Ride - 30 miles

Sunday Dec. 21st
Walk 3 miles (AM)
Road Ride 35 miles (PM)

Saturday Dec. 20th
Off - Travel Day

Friday Dec. 19th
Mt. Bike on Rail Road Trail to Lake Whatcom and back to the house. Killer ride in the snow. :)

Thursday 

Run 25 minutes in the snow then

10 strict pull ups then...

5 rounds of 

10 snatches

5 pushups (on toes)

10 situps

Wednesday

Row 5K

on the last 3K I rowed the first 250M of each K hard and recovered for 750M

Tuesday

Trainer ride.

10 minutes warmup

then...

5 rounds of:

3 minutes tempo

2 minutes recovery which included 10 pushups (modified) and 10 situps 

5 minute cool down

Monday - Off

Sunday

Warm up on the rower.

WOD

AMRAP in 20 minutes

10 Snatches - right arm

10 Snatches - left arm

12 Burpees

Score - 7 rounds + 9 Burpees

Behind

Saturday 12/13 - Run 4 miles - 30:30

Friday - off

Thursday - Trainer Ride 45 minutes - tempo during show rest during commercials

Wednesday - off

Tuesday - Row 45 minutes

Monday - Trainer Warmup, 10 30 seconds on 30 seconds off, 10 minute cool down
21-15-9
65 lb thruster
65 lb SDHP

Sunday - I think I went to run the Harbor Run - 5 miles

Saturday - Off, Slept all day.

Grrrr..

It's how my neck up feels that's ticking me off. At least I don't have fever. So, workouts this week have been ummm okay.

Thursday

Warm up
3 rounds of:
3 Strict Pullups
5 8kg KB presses
5 Pushups (on toes)

Workout:
Cyclops Trainer
2 Rock Songs on the Radio
3 sets of
5 minutes Tempo
2 minutes Easy
3 sets of
20 pedal strokes (R leg only)
20 Strokes Both legs
20 pedal strokes (L leg only)

Cool Down
3 sets of:
1 minute of Sit ups
1 minute Rest

Wednesday
30 - 40 minute run to the bay. I did not wear a watch and cut short my 40 - 50 minute loop because I was wickedly sore and drained.

1/2 Marthon: Been there done that.

Tuesday - Dec.2

Warm up:
10 sit ups
10 pushups
5 pull ups
5rounds

Workout:
Nancy
5 rounds of
Run 400
15 Overhead Squats (45lb bar)

Time: 16:30 if I remember correctly.

Monday
Off - recovering from Sunday

Sunday
Seattle Half Marathon with 8,000 other people.
Time: 2 hours and 3 minutes (Chip time)
If I had not of freaked out when I lost my friend at mile 4 I think I would have broke 2 hours easily. Felt good to the end. At the next 1/2 I do there will be all business and I will try for 1 hour and 45 minutes. I know I can run that pace for 10K so I should be able to do it for twice the distance with some tempo and interval training. :)

Saturday
Off - Started to get a cold

Friday
Off

Thursday
Rode bike for 1 hour and 45 minutes on the road. Great ride with the Mount Baker Cycling Club.