Monday
Off Day
Walk around about 1.5 hours
Tuesday
4 hour bike ride. Down Chuckanut, Cook Road, FandS grade road, Lake Samish, Fairhaven, CrossfitX and home.
Wednesday
Run 35 minutes AM
Kettlebells PM
3 rounds of 10 air squats, 10 swings, 10 squat thrusts, 20 walking lunges.
Thursday
Bike Ride - 1.5 hours - Up Alambama Hill to Northshore where I did 2 sets of tabatas on the road. Ride to CrossfitX and got to check it out.
Also, a little walking and so.
Friday
Kettlebells by the Bay -
Around the body, a little swinging, and snatching
3 sets of 5 Presses each arm (12kg)
2 set of 3 Presses each arm 16kg
1 set of 5 Jerks 16kg
10 sets of 10 one arm swings (rest during partners' swings)
Saturday
1 hour 20 minute run. Felt Great. Too bad the 1/2 wasn't this weekend.
Sunday
30 minutes bike trainer
5 TGU 12kg each arm
5 rounds of:
10 pushups
20 one arm swings 12 kg
10 8 kg squats
10 snatches 12kg
Sunday, April 12, 2009
Sunday, April 5, 2009
March 29 - April 5th
Sunday
1:10 Run AM
1:00 Walk PM
Saturday
Ride Bike to BirchBay
3:56
Friday
Off
Thursday
Trainer Bike 1 hour
Wednesday
Trainer Bike 45 minutes AM
Kettlebells PM
2 rounds of
8Kg
10 swings
10 R swing
10 L swing
10 R snatch
10 L snatch
2 rounds of
12kg
10 swings
10 R swing
10 L swing
10 R snatch
10 L snatch
5 rounds of
5 TGU situp R
5 TGU situp L
Workset
10 deadlifts 24 kg
10 pushups
10 air squats
10 8kg presses
(5 rounds)
Tuesday
Warm up - Jog 15 minutes or so.
Work set:
2 miles of tabatas - took 34 rounds
Cool down 5 mins. of jogging.
Monday
Active recovery
some tgu situps
some windmills
some swings
and a little yoga.
1:10 Run AM
1:00 Walk PM
Saturday
Ride Bike to BirchBay
3:56
Friday
Off
Thursday
Trainer Bike 1 hour
Wednesday
Trainer Bike 45 minutes AM
Kettlebells PM
2 rounds of
8Kg
10 swings
10 R swing
10 L swing
10 R snatch
10 L snatch
2 rounds of
12kg
10 swings
10 R swing
10 L swing
10 R snatch
10 L snatch
5 rounds of
5 TGU situp R
5 TGU situp L
Workset
10 deadlifts 24 kg
10 pushups
10 air squats
10 8kg presses
(5 rounds)
Tuesday
Warm up - Jog 15 minutes or so.
Work set:
2 miles of tabatas - took 34 rounds
Cool down 5 mins. of jogging.
Monday
Active recovery
some tgu situps
some windmills
some swings
and a little yoga.
Sunday, March 29, 2009
March 23 - 29th
Sunday
1 hour tempo run
1 hour recovery bike ride
Saturday
1 hour bike ride in the freezing rain
Friday
Recovery - walk the dog
Thursday
30 minutes bike trainer in AM
Evening Kettlebell swinging and snatching (very random)
5 rounds of Run to stop sign
20 KB swings
Wednesday
1 hour bike trainer ride in the AM (tempo during show/recovery during commercials)
3 set of 5 jump pulls
5 sets of 10 KB thrusters, 10 pushups
Tuesday
Run in PM
30 sec AFAP
30 sec recovery
1:00 AFAP
1:00 recovery
1:30 AFAP
1:30 recovery
(3 rounds)
Monday
Off?? I can't remember.
1 hour tempo run
1 hour recovery bike ride
Saturday
1 hour bike ride in the freezing rain
Friday
Recovery - walk the dog
Thursday
30 minutes bike trainer in AM
Evening Kettlebell swinging and snatching (very random)
5 rounds of Run to stop sign
20 KB swings
Wednesday
1 hour bike trainer ride in the AM (tempo during show/recovery during commercials)
3 set of 5 jump pulls
5 sets of 10 KB thrusters, 10 pushups
Tuesday
Run in PM
30 sec AFAP
30 sec recovery
1:00 AFAP
1:00 recovery
1:30 AFAP
1:30 recovery
(3 rounds)
Monday
Off?? I can't remember.
Sunday, March 22, 2009
March 16th - 22nd
Sunday
Run 1 hour with 3 - 5min or so tempos in the middle.
Saturday
Squalicum Mt. and Samish Lake Ride 3.5 hours. Profile below. Got frustrated with Map my ride .com and did not finish mapping it. I think it ended up being 45 - 50 miles. Maybe?
Friday
Trainer - 45 minutes in the am before work. tempo during show and recover in commercials.
Thursday
Off - mental health day.
Wednesday
Bike Ride - 1 hour: Woburn, Yew st, into fairhaven, back home.
5 rounds
20 swings
10 burpees
20 swings
10 tgu situps
Tuesday
Run 35 minutes
1 - 2 min tempo
2 - 5 min tempos
Recover
Monday
Brick
Run 30 minutes
Trainer 30 minutes
Run 1 hour with 3 - 5min or so tempos in the middle.
Saturday
Squalicum Mt. and Samish Lake Ride 3.5 hours. Profile below. Got frustrated with Map my ride .com and did not finish mapping it. I think it ended up being 45 - 50 miles. Maybe?
Friday
Trainer - 45 minutes in the am before work. tempo during show and recover in commercials.
Thursday
Off - mental health day.
Wednesday
Bike Ride - 1 hour: Woburn, Yew st, into fairhaven, back home.
5 rounds
20 swings
10 burpees
20 swings
10 tgu situps
Tuesday
Run 35 minutes
1 - 2 min tempo
2 - 5 min tempos
Recover
Monday
Brick
Run 30 minutes
Trainer 30 minutes
Monday, March 16, 2009
March 9 - 15th
Sunday
Off
Saturday
1 hour on the rollers. Tempo during show and easy during commercials
3 sets of 3 windmills right/left
3 sets of 3 TGU sit up right/left
Friday
Bike ride - End of Lake Samish Road and back 1.5 hours
Thursday
Bike Ride to Ferndale and back tempo
Wednesday
3o minutes rollers
5 rounds of
10 swings
10 snatches
10 push presses
10 pushups
10 sit ups
Tuesday
6 Hill repeats
Monday
Off
Off
Saturday
1 hour on the rollers. Tempo during show and easy during commercials
3 sets of 3 windmills right/left
3 sets of 3 TGU sit up right/left
Friday
Bike ride - End of Lake Samish Road and back 1.5 hours
Thursday
Bike Ride to Ferndale and back tempo
Wednesday
3o minutes rollers
5 rounds of
10 swings
10 snatches
10 push presses
10 pushups
10 sit ups
Tuesday
6 Hill repeats
Monday
Off
Sunday, March 8, 2009
March 2 - 8th
Sunday March 8th
1/2 marathon training
12 minute warm up
6 min. tempo
3 min. recovery
x 4
9 min cool down
Then....
Rode bike to Ferndale and back.
Saturday
Bike
Trainer 1.5 hours
Tempo during show
Recovery during commercial
Friday
off
Thursday
1 hour trainer ride (I think...)
Wednesday
Trainer ride 30 minutes
Then
5 Rounds of
10 kb swings
10 1 arm swings
10 snatches
10 pushups
10 situps
Tuesday
Run -
5 hill repeats. Good stuff
Monday
Off
1/2 marathon training
12 minute warm up
6 min. tempo
3 min. recovery
x 4
9 min cool down
Then....
Rode bike to Ferndale and back.
Saturday
Bike
Trainer 1.5 hours
Tempo during show
Recovery during commercial
Friday
off
Thursday
1 hour trainer ride (I think...)
Wednesday
Trainer ride 30 minutes
Then
5 Rounds of
10 kb swings
10 1 arm swings
10 snatches
10 pushups
10 situps
Tuesday
Run -
5 hill repeats. Good stuff
Monday
Off
Sunday, March 1, 2009
Tight Hammy
Sunday March 1st
1 hour run with 4 - 5 min temp / 2min recovery
Saturday Feb. 28th
5hours and 10 minutes - 70 mile bike ride. Kicked my butt. I bonked and the northeast wind killed me. 5 miles from the house I had to pull over and stand there for a minute. Kind of a stressful ride. Parts of the ride gave way to unexpected icy roads and one time I thought I was going to crash on Noon Road going down a steep hill. Other times we had to get off and walk through the ice because we could not ride through it. I don't think I ate enough during the ride which contributed to my snails pace on Marine drive. At one point I had a vision of me throwing my bike into the river and sitting down in the middle of the road and crying on Red River Road with a 20 mph direct head wind. But on a postive note I finally got to see a Bald Eagle at Dayton Harbor (wish I had my camera) and the house there are super beautiful and to die for.
Friday - Feb. 27
Bike 5:30 am - because I skipped Thursday's workout.
15 min warm up
30:30 Hard/easy x 10
10 min rest
30:30 Hard easy x 10
10 cool down
Thursday - Feb. 26th
Mental Health Day
Wednesday - Feb. 25th
30 minutes on the bike
5 rounds of
20 2 handed KB swings
10 pushups
20 air squats
20 situps
Tuesday - Feb. 25th
15 minute warm up
4 x Hill Repeats
Cool down run home
Total run time 35 minutes
30 minutes trainer ride. Testing out new bike seat position to see if my hamstring will stop hurting.
Monday
Off
Sunday
30 minutes on the trainer
30 minutes of running
Saturday
4.5 hour bike ride to Skagit and back. I really like this ride. Headed down Chuckanut and into Edison. During the ride we came across a group of other riders. I witnessed a heavier set gentlemen grind a gear so hard that his rear derailler broke off. Literally, the only thing that prevented it from hitting the pavement was the chain it was still connected to.
Other than that I felt good after this ride.
1 hour run with 4 - 5 min temp / 2min recovery
Saturday Feb. 28th
5hours and 10 minutes - 70 mile bike ride. Kicked my butt. I bonked and the northeast wind killed me. 5 miles from the house I had to pull over and stand there for a minute. Kind of a stressful ride. Parts of the ride gave way to unexpected icy roads and one time I thought I was going to crash on Noon Road going down a steep hill. Other times we had to get off and walk through the ice because we could not ride through it. I don't think I ate enough during the ride which contributed to my snails pace on Marine drive. At one point I had a vision of me throwing my bike into the river and sitting down in the middle of the road and crying on Red River Road with a 20 mph direct head wind. But on a postive note I finally got to see a Bald Eagle at Dayton Harbor (wish I had my camera) and the house there are super beautiful and to die for.
Friday - Feb. 27
Bike 5:30 am - because I skipped Thursday's workout.
15 min warm up
30:30 Hard/easy x 10
10 min rest
30:30 Hard easy x 10
10 cool down
Thursday - Feb. 26th
Mental Health Day
Wednesday - Feb. 25th
30 minutes on the bike
5 rounds of
20 2 handed KB swings
10 pushups
20 air squats
20 situps
Tuesday - Feb. 25th
15 minute warm up
4 x Hill Repeats
Cool down run home
Total run time 35 minutes
30 minutes trainer ride. Testing out new bike seat position to see if my hamstring will stop hurting.
Monday
Off
Sunday
30 minutes on the trainer
30 minutes of running
Saturday
4.5 hour bike ride to Skagit and back. I really like this ride. Headed down Chuckanut and into Edison. During the ride we came across a group of other riders. I witnessed a heavier set gentlemen grind a gear so hard that his rear derailler broke off. Literally, the only thing that prevented it from hitting the pavement was the chain it was still connected to.
Other than that I felt good after this ride.
Subscribe to:
Posts (Atom)