| Location: St George, Member Since: Mar 10, 2009 Gender: Male Goal Type: Other Running Accomplishments: Best 10K: 2013 Spectrum 10K 40:34
Best Half Marathon: 2012 Dog Town 1:29:57
Best Marathon: 2013 St George 3:12:15
Best 50-miler 2012 8:36 Short-Term Running Goals: Keep running!!!! Long-Term Running Goals: Keep Running!!! Personal: I am married with eight children. All of them are ours. My wife is so awesome! Favorite Blogs: |
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| Miles: | This week: | 11.00 |
Month: | 69.30 |
Year: | 161.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 1.50 | 0.00 | 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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WEEK 1 of CrossFit Endurance
AM - Crossfit
WOD:
AMRAP 15 min
15 sit-ups
10 wall balls #20
5 ring-Dips ( I used a red band)
Total reps in 15 min = 10.5
PM - Swim (short inverval)
300 yd warm-up, 20X50 (1:00), and 100 IM cool down. My 50's were so easy today. The first 3 reps were at 34 sec, I dropped back to a 36 sec to save myself to the end. The last 4 reps I cracked it to 34 sec and the last rep was 31 sec. I would have been faster on the last rep but I lost my form while trying to really let loose!!! I did 1 hour of yoga after the pool. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 1.50 | 0.00 | 5.00 |
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Week 1 Day 2
AM - Track - 12X200 - We warmed up with a mile run and 2x100 sprint/glides. Pushed my anaerobic threshold this time. Our splits in seconds were 35, 36, 37, 35, 35, 35, 35, 34, 35, 36, 35, & 34, with a 2:00 recovery zippy walk. Finished with a 1 mile easy run. I am going to feel this one!!
PM - CrossFit:
Warm-up
WOD: 6 2/3 times
12 min AMRAP
5 chest to bar pull
3 thruster #95
75 single under | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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AM - CrossFit:
Warm-up
Strength:
ME Strict Press
started at #75, 95, 105, 115 max
WOD:
"Diane"
21-15-9 reps for time: 6:39
Deadlift #115
Hand stand push-ups w/ green band
PM - swam 1/2 mile in 14:40 at sand hollow res.
Endurance WOD Bike
Endurance WOD: 15x1/4mile on 1:00
Warm-up 1.6mi @ 6:33
lap 1 total 0.48mi best speed 32.8 Ave speed 28.2
lap 2 total 0.46mi best speed 32.3 Ave speed 26.8
lap 3 total 0.45mi best speed 30.7 Ave speed 26.1
lap 4 total 0.39mi best speed 28.0 Ave speed 23.1
lap 5 total 0.38mi best speed 24.6 Ave speed 22.2
lap 6 total 0.35mi best speed 22.3 Ave speed 20.2
lap 7 total 0.33mi best speed 19.6 Ave speed 18.5
lap 8 total 0.35mi best speed 21.9 Ave speed 20.7
lap 9 total 0.34mi best speed 21.4 Ave speed 19.9
lap 10 total 0.43mi best speed 31.5 Ave speed 25.6
lap 11 total 0.42mi best speed 28.3 Ave speed 25.3
lap 12 total 0.38mi best speed 24.0 Ave speed 22.4
lap 13 total 0.40mi best speed 25.3 Ave speed 23.4
lap 14 total 0.39mi best speed 25.2 Ave speed 22.5
lap 15 total 0.38mi best speed 26.5 Ave speed 22.3
lap 16 total 0.34mi best speed 22.5 Ave speed 19.9
cool down 1.57mi at 6:43
The course was rolling hills and lots of wind. We started with 12 bikers and finished with 5!! This was not easy at all... I wanted to quit at lap 10, and we did an extra by accident!
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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CrossFit: Recovery Workout
Warmup
3X8 pull-ups
3X10 KB swings #45
3x10 Box Jumps 16"
3X10 toe to bar
FLR on rings (4:00) I did 2 at 2:00 each
No crossfit endurance today | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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AM - CrossFit
Strength:
DE: Good Mornings #45 bar, 65, 75 for 5 reps each
5 – 10 min rest…
CrossFit:
4 x 15ft Rope Climbs + 100 KB Snatch (12, 13, 10, 10,5 each arm)
PM - CrossFit Enduance Swim Workout
400 yd warm-up
500 yd time trial in 7:28. my goal was between 7:30 and 8:00. It felt hard the entire time and I struggled with breathing. I know I can swim this faster... sub-7 min
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 3.00 | 0.00 | 0.00 | 5.50 |
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CrossFit Endurance Run
3-mile time trial with 1.5 mile warm-up and 1 mile cool down
Ran 3 miler in 21:12 (splits: 7:10, 7:00, 7:02). My legs were tired to start. I will feel this for a couple days after. We skipped our bike tempo ride and crossfit wod today.... I am just tired! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 1.50 | 0.00 | 10.50 |
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