Saturday Oct. 31
Silver Comet 1/2 Marathon
1:55:17
Hummmmm....5 minutes slower than my PR. and 10 minutes off from what I was wanting to do. Inconsistent training in October and illness did not help.....
Friday Oct. 30
3 TGU / side
12,16,24kg 10 swing ladder x 3
Double Clean and Press Ladder 1 to 3
Flexed Arm Hang
3 sets of 12,15,15 - 16kg R and L
Thursday Oct. 29
Travel Day
Wednesday Oct. 28
Rochester NY Day (Alot of walking around)
Tuesday Oct 27
30minutes Run
30 minutes Row
Monday Oct 26
I can't remember....
Sunday Oct 25
Run 1 hour 10 minutes with a friend
Saturday Oct 24
Sick
Friday Oct 23
Sick
Thursday Oct 22
Sick
Wednesday Oct 21
Run 30 minutes
Tuesday Oct 20
?????
Monday Oct 19
To be continued later......
Sunday, November 1, 2009
Sunday, October 11, 2009
Sunday October 11th
Row 13003 meters to finish out the fall row challenge. It seemed alot easier this year than last year. I still have 4 days left to help our team get over 1 million meters.
Legs finally feeling better. Back to the 1/2 marathon training. I can't believe I screwed up my training so close to the event. This weeks' mile interval were important. I may need to find another 1/2 to do in December or January if I don't make my goal of a 1:45 1/2 on Halloween Day.
Saturday October 10th
Run 1 hour with 3 - 1 mile intervals.
SLOW.......I still have not recovered from the stupidity that over came me on Monday. Last we I was running a 7:30 for the mile intervals. I was doing good to get 8 minute miles.
Friday October 9th
Off
I had to sub today and then Robby got invited out to Brickstore so....so much for working out. I was tired anyway.
Thursday October 8th
Rowed ....7505 meters
Starting to feel better but I am still sore! could only average a 2:45/500m for the row.....Still way off.
Wednesday October 7th
Rowed....5,500 meters
Still very sore. Robby told me to do a slow recovery row. I could only pull a 3:00/500m. My legs would not let me go faster.
Tuesday October 6th
Off - I made stupid choice on Monday. So sore I can barely move...........it may take a while to recover from this.
Monday October 5th
Run to CFD
Row 2,884 meters
Back Squat 35lbs - 5x5
Then Jackie
1000m row - 4:00
50 - 45lb thrusters (I had no business doing this part - I should have scaled it down since I have not been doing this movement. I can only blame myself.)
30 - Black band pullups.
Run Home
I knew after 20 Thursters I had no business doing it prescribed but I kept going anyway. :( I am suprised I was able to run home.
Sunday October 4th
Run for 1/2 marathon training. 1:20:00
Row 13003 meters to finish out the fall row challenge. It seemed alot easier this year than last year. I still have 4 days left to help our team get over 1 million meters.
Legs finally feeling better. Back to the 1/2 marathon training. I can't believe I screwed up my training so close to the event. This weeks' mile interval were important. I may need to find another 1/2 to do in December or January if I don't make my goal of a 1:45 1/2 on Halloween Day.
Saturday October 10th
Run 1 hour with 3 - 1 mile intervals.
SLOW.......I still have not recovered from the stupidity that over came me on Monday. Last we I was running a 7:30 for the mile intervals. I was doing good to get 8 minute miles.
Friday October 9th
Off
I had to sub today and then Robby got invited out to Brickstore so....so much for working out. I was tired anyway.
Thursday October 8th
Rowed ....7505 meters
Starting to feel better but I am still sore! could only average a 2:45/500m for the row.....Still way off.
Wednesday October 7th
Rowed....5,500 meters
Still very sore. Robby told me to do a slow recovery row. I could only pull a 3:00/500m. My legs would not let me go faster.
Tuesday October 6th
Off - I made stupid choice on Monday. So sore I can barely move...........it may take a while to recover from this.
Monday October 5th
Run to CFD
Row 2,884 meters
Back Squat 35lbs - 5x5
Then Jackie
1000m row - 4:00
50 - 45lb thrusters (I had no business doing this part - I should have scaled it down since I have not been doing this movement. I can only blame myself.)
30 - Black band pullups.
Run Home
I knew after 20 Thursters I had no business doing it prescribed but I kept going anyway. :( I am suprised I was able to run home.
Sunday October 4th
Run for 1/2 marathon training. 1:20:00
Saturday, October 3, 2009
Saturday October 3rd
Row 13,010 m - For fall row challenge......
Spiced up the time with
1000m
10 clean and presses
1000m
10 snatches
1000m
10 pushups
--------
1000m at a 2:09 pace
Recover until I caught my breath
1000m at a 2:09 pace
Recover until I caught my breath
500m at 2:00 pace
500m recovery
500m at a 2:00 pace
500m recovery
250m at a 1:55 pace
750m recovery
250m at a 1:55 pace
750m recovery
1000m at a 2:20 - 2:18 pace
3km to finish out the hour....
Friday Oct. 2
Off
Thursday Oct. 1
7,009 meters
then
Run 400m
20 16kg snatches
12 black band pullups (way easy)
3 rounds for time.
11:04
Wednesday Sept 30
Gym Condition
4 TGU
then
2 hand swing
Squat/Deadlift
Row R
Row L
Double presses
Alt. Swing
jump sqauts
I can never remember the order :(
Tuesday sept 29
2x1mile intervals
7:40 and 7:30
First one sucked.....
Monday sept 28
Clean and press alternating with pullups
7 minutes of
6 snatches R/L
Row 13,010 m - For fall row challenge......
Spiced up the time with
1000m
10 clean and presses
1000m
10 snatches
1000m
10 pushups
--------
1000m at a 2:09 pace
Recover until I caught my breath
1000m at a 2:09 pace
Recover until I caught my breath
500m at 2:00 pace
500m recovery
500m at a 2:00 pace
500m recovery
250m at a 1:55 pace
750m recovery
250m at a 1:55 pace
750m recovery
1000m at a 2:20 - 2:18 pace
3km to finish out the hour....
Friday Oct. 2
Off
Thursday Oct. 1
7,009 meters
then
Run 400m
20 16kg snatches
12 black band pullups (way easy)
3 rounds for time.
11:04
Wednesday Sept 30
Gym Condition
4 TGU
then
2 hand swing
Squat/Deadlift
Row R
Row L
Double presses
Alt. Swing
Russian twists
jump sqauts
I can never remember the order :(
Tuesday sept 29
2x1mile intervals
7:40 and 7:30
First one sucked.....
Monday sept 28
Clean and press alternating with pullups
7 minutes of
6 snatches R/L
Sunday, September 27, 2009
Sunday September 27th
1 hour and 10 minutes
Developed a water blister on toe. Note to self: don't wear those socks again.
Saturday September 26th
Row 12k meter to catch up for the Fall row challenge. Currently at 40k meters. Goal is 100k by Oct. 15th
Friday Sept. 25th
Off
Thursday Sept 24th
Gym Condition Circiut.
4 TGU - 2 = 12kg and 2 = 16kg
then
30 on 30 off
2handed swings (16kg)
Renegade Rows (12kg)
Alternating swings (16kg)
Suit case deadlift (2-20kg)
Russian Twists (12kg)
Sqaut Press (R) (16kg)
Squat Press (L) (16kg)
(I think there was one more exercise but I can't remember)
Ride bike to and from class
Walked to Oakhurst Village for Jazz but they were not playing anything and we came home. Everyone was there but no one was playing music....and we came in the middle of the event.
Wednesday September 23rd
Double Clean and Press 12kg ladders
1 to 3
Alternating with strick pullups (1 or 2 at a time)
5 minutes of 6 - 16kg snatches r/l on the minute
then
3 rounds of:
Run 800 meters
Tabata Row for Calories
3:40 / 56
4:02 / 54
4:06 / 53
Lots of Yoga afterwards. Hamstring tight.
Tuesday September 22nd
Easy recovery run after 10k weekend.
45 minutes
Monday September 21st
Clean and Press a little with assisted pull ups
5 minute 16kg snatch test.
100 reps with 6 seconds to spare. :)
Row 3,500 meters for Fall Row Challenge
Sunday September 20th
Day off I think.
1 hour and 10 minutes
Developed a water blister on toe. Note to self: don't wear those socks again.
Saturday September 26th
Row 12k meter to catch up for the Fall row challenge. Currently at 40k meters. Goal is 100k by Oct. 15th
Friday Sept. 25th
Off
Thursday Sept 24th
Gym Condition Circiut.
4 TGU - 2 = 12kg and 2 = 16kg
then
30 on 30 off
2handed swings (16kg)
Renegade Rows (12kg)
Alternating swings (16kg)
Suit case deadlift (2-20kg)
Russian Twists (12kg)
Sqaut Press (R) (16kg)
Squat Press (L) (16kg)
(I think there was one more exercise but I can't remember)
Ride bike to and from class
Walked to Oakhurst Village for Jazz but they were not playing anything and we came home. Everyone was there but no one was playing music....and we came in the middle of the event.
Wednesday September 23rd
Double Clean and Press 12kg ladders
1 to 3
Alternating with strick pullups (1 or 2 at a time)
5 minutes of 6 - 16kg snatches r/l on the minute
then
3 rounds of:
Run 800 meters
Tabata Row for Calories
3:40 / 56
4:02 / 54
4:06 / 53
Lots of Yoga afterwards. Hamstring tight.
Tuesday September 22nd
Easy recovery run after 10k weekend.
45 minutes
Monday September 21st
Clean and Press a little with assisted pull ups
5 minute 16kg snatch test.
100 reps with 6 seconds to spare. :)
Row 3,500 meters for Fall Row Challenge
Sunday September 20th
Day off I think.
Saturday, September 19, 2009
Saturday September 19th
10k
48:38
Not too bad. I ended up being 2nd overall. I would really like to get that down to 45 minutes or less. I guess I better keep a better eye on what I eat.
Friday September 18th
Off
Thursday September 17th
Row 30 minutes
6,313 m (very easy row)
Wednesday September 16th
Condition Gym - Kettlebell Circuit 45 minutes total
4 TGU R/L
30:30
16kg 2 hand swing
Burpee Deadlift (2-20kg)
16kg hand to hand swings
Warrior Pushup
See Saw Presses
One legged Row R
One Legged Row L
Kettlebell Squat
Then.......
Row 30 minutes
6,029 m (very easy row)
Tuesday September 15th
30 minute Jog
Monday September 14th
Clean and Press Ladder 1 to 3
Alternate with Pull Ups
5 mintues of 5 snatches R and L at the top of each minute.
Sunday September 13th
1 hour and 20 minute run
Saturday September 12th
Off
10k
48:38
Not too bad. I ended up being 2nd overall. I would really like to get that down to 45 minutes or less. I guess I better keep a better eye on what I eat.
Friday September 18th
Off
Thursday September 17th
Row 30 minutes
6,313 m (very easy row)
Wednesday September 16th
Condition Gym - Kettlebell Circuit 45 minutes total
4 TGU R/L
30:30
16kg 2 hand swing
Burpee Deadlift (2-20kg)
16kg hand to hand swings
Warrior Pushup
See Saw Presses
One legged Row R
One Legged Row L
Kettlebell Squat
Then.......
Row 30 minutes
6,029 m (very easy row)
Tuesday September 15th
30 minute Jog
Monday September 14th
Clean and Press Ladder 1 to 3
Alternate with Pull Ups
5 mintues of 5 snatches R and L at the top of each minute.
Sunday September 13th
1 hour and 20 minute run
Saturday September 12th
Off
Friday, September 11, 2009
Friday September 11th
Full body joint mobility then easy warm up with squats...
In 3 minutes run 400 m then as many 12kg KB snatches as possible
Rest 1 minute
5 rounds
1:35 - 35
1:37 - 31
1:39 - 24
1:40 - 23
1:36 - 25
Yoga Joint Mobility
Thursday September 10th
Run 400
20 - 16kg Snatches
Run 400
20 - 16kg Snatches
Run 400
20 - 16kg Snatches
Run 400
(Took it easy) Yoga and joint mobility after
Wednesday September 9th
Rode bike to Gym Condition
3 rounds of 30 on/30 off
20kg swing
12kg 1 legged row
16kg hand to hand
12kg press R
12kg press L
Sumo Dead Lift (Double 20kg)
I think I left something out
Ride Bike Home
30 minutes of Yoga and joint mobility when I got home and was still warm.
Tuesday September 8th
5 min tempo / 3 minutes recovery
x 5
Yahoo! Last week for this.
30 minutes of Yoga and joint mobility
Monday Sept. 7th
Clean and Press
8kg R 12kg L
12kg R 8kg L
1/2/3
Pull Up inbetween each set
20 seconds R/20 seconds L/20 seconds Rest
16kg
10 minutes total
Row 2K
30 minutes of Yoga
Sunday Sept. 6th
Off - felt bad Might have over done it Saturday
Yoga and joint mobility
Saturday Sept 5th
Run 2.5 miles
1/2/3
clean and press ladders
Alternating with Pullups (green band)
8 minutes of 4 16kg snatches R/L on each minute
Row 5K
Run 2.5 miles home
Yoga and joint mobility
Friday Sept. 4th
Off - I think I walked the dog.
30 minutes of Yoga and joint mobility
Full body joint mobility then easy warm up with squats...
In 3 minutes run 400 m then as many 12kg KB snatches as possible
Rest 1 minute
5 rounds
1:35 - 35
1:37 - 31
1:39 - 24
1:40 - 23
1:36 - 25
Yoga Joint Mobility
Thursday September 10th
Run 400
20 - 16kg Snatches
Run 400
20 - 16kg Snatches
Run 400
20 - 16kg Snatches
Run 400
(Took it easy) Yoga and joint mobility after
Wednesday September 9th
Rode bike to Gym Condition
3 rounds of 30 on/30 off
20kg swing
12kg 1 legged row
16kg hand to hand
12kg press R
12kg press L
Sumo Dead Lift (Double 20kg)
I think I left something out
Ride Bike Home
30 minutes of Yoga and joint mobility when I got home and was still warm.
Tuesday September 8th
5 min tempo / 3 minutes recovery
x 5
Yahoo! Last week for this.
30 minutes of Yoga and joint mobility
Monday Sept. 7th
Clean and Press
8kg R 12kg L
12kg R 8kg L
1/2/3
Pull Up inbetween each set
20 seconds R/20 seconds L/20 seconds Rest
16kg
10 minutes total
Row 2K
30 minutes of Yoga
Sunday Sept. 6th
Off - felt bad Might have over done it Saturday
Yoga and joint mobility
Saturday Sept 5th
Run 2.5 miles
1/2/3
clean and press ladders
Alternating with Pullups (green band)
8 minutes of 4 16kg snatches R/L on each minute
Row 5K
Run 2.5 miles home
Yoga and joint mobility
Friday Sept. 4th
Off - I think I walked the dog.
30 minutes of Yoga and joint mobility
Thursday, September 3, 2009
Thursday September 3rd
Run 45 minutes. Ended with tempo.
Robby lead me through yoga to help with the hamstring.
Wednesday Sept. 2nd
Gym Condition
3 TGU R/L alternating
2 rounds of
20 swings
4 clean and presses R/L
4 Renegade Rows R/L
5 one leg dead lift R/L
8 snatches R/L
Memory Kettlebell
Tuesday Sept 1st
Intervals
4 x 5 minutes
Total run time 49 minutes
Monday 31st
Kettlebell Snatch Practice
Warm up with TGU into Windmill 5 per side alternating
2 to 4 clean and press ladders same number of strict pulls between each step. 5 sets.
on the minute 4 - 16kg snatches per arm for 5 minutes.
Sunday Aug 30th
1 hour round with short sprint outs.
Saturday 29th
Play around teaching my friend how to swing and press. Wanted to the TGU but the grass was wet. Active recover day really.
Friday Aug 28th
TGUs R/L
5 minutes - As many snatches with 16kg as possible.
100. Oh my I finished the last rep with 2 seconds to spare.
30 minute run with Samson.
Thursday Aug 27th
Off
Wednesay Aug 26th
Gym Condition
5 TGU per side
1 set of 8 different exercises.
then a weighted levels of snatches
8kg right 5
12kg left 5
16kg right 5
(then repeat starting with left)
Keep going until you get to 1....
1 set of 8 different exercises
joint mobility.
Run 45 minutes. Ended with tempo.
Robby lead me through yoga to help with the hamstring.
Wednesday Sept. 2nd
Gym Condition
3 TGU R/L alternating
2 rounds of
20 swings
4 clean and presses R/L
4 Renegade Rows R/L
5 one leg dead lift R/L
8 snatches R/L
Memory Kettlebell
Tuesday Sept 1st
Intervals
4 x 5 minutes
Total run time 49 minutes
Monday 31st
Kettlebell Snatch Practice
Warm up with TGU into Windmill 5 per side alternating
2 to 4 clean and press ladders same number of strict pulls between each step. 5 sets.
on the minute 4 - 16kg snatches per arm for 5 minutes.
Sunday Aug 30th
1 hour round with short sprint outs.
Saturday 29th
Play around teaching my friend how to swing and press. Wanted to the TGU but the grass was wet. Active recover day really.
Friday Aug 28th
TGUs R/L
5 minutes - As many snatches with 16kg as possible.
100. Oh my I finished the last rep with 2 seconds to spare.
30 minute run with Samson.
Thursday Aug 27th
Off
Wednesay Aug 26th
Gym Condition
5 TGU per side
1 set of 8 different exercises.
then a weighted levels of snatches
8kg right 5
12kg left 5
16kg right 5
(then repeat starting with left)
Keep going until you get to 1....
1 set of 8 different exercises
joint mobility.
Subscribe to:
Posts (Atom)