| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
Miles: | This week: | 11.00 |
Month: | 69.30 |
Year: | 161.30 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.85 | 3.10 | 1.75 | 0.00 | 13.70 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
WEEK 3
AM - CrossFit: Warm-up Strength: DE; sumo Lifts #175 WOD: 5 rounds for time (17:35) 5 clean and jerk #95 15 KB swings #55 25 push-ups
The push-ups were so hard after the KB swings. I was finished after 3 rounds. I was happy to finish all 5!
PM - Swim Drills
Warm-up: 100 IM, 8X25 (0:30), 50 board kick, 50 back kick, 200 free, 100 IM Core: 10x75 (1:30) times: 52, 53, 53, 54, 54, 55, 55, 55, 54, 53 sec Cool down: 50 free easy, 100 IM
I swam the 25s med/hard (18s) during warm-up to bring my heart rate up so I would see if this gave me better performance on the 75s. It seemed to work. Knowing I had plenty of time to recover after each interval, I pushed the 75s a little harder. Fun workout!!
Went to yoga class after pool. Lower back, gluts, and hip flexors burned but I did all the holds and poises! Maybe xfit is paying off! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.95 | 0.00 | 1.75 | 0.00 | 5.70 |
|
AM - Track - 12X200
Warm-up: 1mile, 4X100 sprint/glides 12X200 with 1:30 recovery: 35, 38, 37, 37, 37, 37, 36, 39, 39, 40, 40, 39. Cool Down: 1 mile
Started out with the first 7 int really kicking my butt. The workout allows a 3-5 sec variation in intervals. So I backed off a little and that made all the difference to finish and still get a good quality workout. We did this same workout 2 weeks ago and I was hitting 35's consistently!! Next week is 4x1000!
PM - CrossFit: As many rounds as possible in 8:00 of: 7 Back Squats 7 Chest-to-Bar Pull ups (C2B)
6 rounds with 175lbs the first 3 rounds and then down to 125lbs the last 3 rounds on the squats. I was falling forward from just pure exhaustion!
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
AM - CrossFit
Strength: DE: Barbell Rows (7x65lbs, 7x95lbs, 7x95lbs) 5-10 minutes rest ________________________________________ CrossFit: 4 rounds for time of: 9 Lateral Burpees 15 Box Jumps 24″ Row 500m
Time: 15:05 I struggled with the box jumps. Almost tripped over the box a few times.
PM - Lake Workout
Swam 1 mile... felt easy this time. I wasn't as sore as I have been over the past few weeks
Bike Intervals (6x1-mile with 2:00 recovery/spin)
Warm-up: 1.55 mi @ 6:47 (13.7) HR129 lap1: 1mi @ 2:14 (27.1) HR155 tailwind & rollers lap2: 1mi @ 2:55 (20.5) HR168 headwind & rollers lap3: 1 mi @2:05 (29) HR163 crosswind & downhill lap4: 1mi @ 2:18 (26.1) HR164 crosswind & flat lap5: 1mi @ 2:29 (24.1) HR164 crosswind & flat lap6: 1m @2:47 (21.6) HR166 headwind & faults flat Cool down: 1.8mi @ 13.3 | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
AM - CrossFit:
Strength: ME front squats (wide Stance) #95, 115, 135
WOD: 10:00 AMRAP 10 GHD sit-ups 10 Goblet Squats #45 15 Toe to bar
Finished 5 rounds... the clock ran out during my goblet squats but I wanted to finish out the set. My abs are Sore!!
PM - Swim 800 Time Trial
300 warm-up (100IM, 4x25 on :30, 100 free), 800 timetrial in 12:07 (first half 5:59), 100 IM cool down. I wore my slow shorts and my arms are soooo tired from crossfit!! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.90 | 3.10 | 0.00 | 0.00 | 8.00 |
|
5k tempo run... We ran a 3 mile warm-up and then did our tempo run... The course we choose I thought was easy but ended up being long rollers.
warm-up: 3 miles in 24:35 (8:12) 5k tempo: total time = 22:39 (7:19 ave) mile1=7:08, 7:37(uphill), 7:15 (half/half), 0:39(last tenth 6:36) cool down: 1.9 miles
Bike ride after run... 32 miles at a 18.3 mph ave. We did a 12 mile tempo ride at 20.1 mph ave on big rollers. We were all too tired to try any harder!!! Tough workout week!!! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.85 | 3.10 | 1.75 | 0.00 | 13.70 |
|
|
|
Debt Reduction Calculator |
|
New Kids on the Blog (need a welcome):
Lone Faithfuls (need a comment):
|