4/29

A.  Strict chin ups, 1-2x5; rest 2 min

2, 2, 2, 1, 1

B.  Ring dips (with a light band), 4-5x4; rest 2 min *send video)

Did this with blue band. Sent video. 

+

10 min amrap:

4 Toes to bar attempts

8 Hard ring rows (should only be able to do 4-5 and need to break)

12 Cal Row

4 rounds plus 4 toes to bar attempts. 

+

:20 sec puppy dog stretch

Foam roll teres and thoracic

Did this.

Left shoulder bothering me. 

4/26

A.  Above the knee power clean, 3,3,3,3; rest 2 min

65#, 75#, 80#, 80# 

B.  Russian KBS, 10 unbroken (moderate weight)x4; rest 1 min

35#, 44#, 44#, 44# 

+

3 Rounds not for time:

Row 24 Cals

10 Burpees

8 Goblet squats 20#

Did this. 

+

Foam roll glutes/quads/thoracic

Did this. 

4/25

A1.  Dumbbell push press, 8-10x3; rest 1 min

Did these with 12# DBs. 

A2.  Single sided ring rows (weak side first), 8 each armx3; rest :15 sec between sides/rest 1 min

Did this. 

+

4 Rounds easy:

AD 3 min easy

10 Straight legged sit ups reaching for your feet

Suitcase carry 35# right arm :15 sec

Suitcase carry 35# left arm :15 sec

Did this. 

+

Three way banded hamstring stretch

Lacrosse ball the bottoms of the feet and calf (short duration)

Did this. 

4/23

@50% effort:
           4 Rounds:
           Bike 3 min
           4 ring rows
           6 ghd sit ups (reach for the foot pads to stretch hamstrings)
           6 bench press 35#
           8 cage squats

Did this. 

+

Foam roll glutes, thoracic, quads
Three way banded hamstring stretch
:30 sec couch

:30 sec half pigeon

Did this. 

4/22

First Responders Half Marathon. 

Time: 1:54:07.5 (8:43 miles) 
My watch had the course being 1.44 miles making the pace 8:30 miles. 
24th/187 people
9th out of 117 females
2nd out of 16 females 30 to 34


The splits are messed up because of how I had the watch set. What is listed is the average pace per mile 

Mile 1: 8:14.9

Mile 2: 8:09.7

Mile 2.5: 8:36

Mile 3.5: 8:16.2

Mile 4.5: 8:25.7

Mile 5: 8:02

Mile 6: 8:09.2

Mile 7: 8:18.3

Mile 7.5: 8:21 

Mile 8.5: 8:31.6

Mile 9.5: 8:52.3 

Mile 10: 8:53 

Mile 11: 9:20.1 

Mile 12: 8:30.8

Mile 13: 8:48.3 

Mile 13.44: 8:06 

It looks like things started to fall apart at mile 9.5, but then I pulled it back around mile 12. The wind was pretty bad that was closer to mile 9.5-11 (not sure what happened at 11). Left achilles started to hurt around 9.5, but was able to lose it back up. 

Felt ok fuel wise the whole time. Just couldn't go faster. Feel like I'm lacking a lot of speed. 

Time was about 5 minutes slower than last time I ran the half marathon. 

4/21

Off. Stretched and mobility. 

4/20

Did the 30 minute easy run with pick ups with a friend. Some stretching and mobility and rolling at home. 

4/18

@75% effort:

          4 Rounds:

          Run 400 m

          10 KBS 35#

          10 Squats (no weight)    

Did this.     

4/17

A. Power clean, 8 singles between 65-85#; rest as needed

65#, 70#, 75#, 75#, 75#, 80#, 80#, 80# 

B1. Static ring hold (toes pointed legs squeezed) :20 secx4; rest :30 sec
B2. Hollow body arch, :20 secx4; rest 1 min

Did this. 

+

For time:

Run 1 mile

Assault 50 cals

150 Jump rope singles

Run 1 mile

Did this with my friend. The timer stopped while we were on the bike and my watch battery was dead (so annoying).

We flew on the first mile (she's much faster than me) the clock was around 6:40 when I came in. My assault bike was around 5:45. The jump ropes and last run weren't timed. Although I can say the last run was much slower. 

+

Row 5 min easy on a 3 damper cool down

Walked instead of rowing. 

+

Lateral band walks, 10 each directionx3; rest as needed

Forgot to do this. 


Food
8:00am two of the breakfast taco things (tortilla, egg, sweet potoato, spinach, bacon)
8:30am tea
12:00pm green curried lentil soup 
2:00pm workout
3:15pm 32 ounce protein smoothie from fitness protein place (contained 32g protein) 
8:15pm shredded pork, sautéed zucchini and peppers and mushrooms, 1 tortilla

Water 
Drank lots of water throughout day 

4/16

A. Strict kneeling barbell pull ups, 5X5; rest 2 min 
Did this. 


B.  Standing alternating bicep curls, 20 total (10 per arm)x3; rest 1:30

Did this all at 15#. 

+

4 Sets:
8 Ring rows (hard)
12 Burpees
14 Alternating russian twists 15-20#

Did this.

+

C. Elbow on knee ext rotations 10x3; rest 1 min

Did this with 5# DB. 

+

Foam roll thoracic spine and lats

Banded lat stretch

Did this. 

Feeling rough today. My throat is really bothering me and I'm tired. 

Food: 

8:30am 

Homemade breakfast burrito (egg, spinach, bacon, small tortilla). May need to be eating 2 of these? 

Emergen-C (to see if that helped)

Two cups of water 

9:40am 

Chia tea latte

12:30pm 

Shredded slow cooked pork, roasted peppers and onions, roasted cauliflower 

Koumbucha 

6:30pm

Ground sirloin, asparagus, rice, cheese, two tortillas 

8:00pm 

Cookie 

Night time tea 

Had water throughout the day. Felt pretty hungry today, but didn't want to be crazy. 

4/14

Ran 10.5 miles.

Total time: 1 hour 37 minutes 13.5 seconds
Average pace: 9:16/mile

Ran first 4.5 miles on my own and last 6 with a friend.

Average heart rate 156 bpm
Maximum herat rate 180 bpm


Felt good. It was very, very windy. But, nice temps.


Next week what's the plan for pacing?

Also, what's the deal with Monday now that Sunday is off?

4/13

Run 5 min easy then:

        Run 1 mile at 7:30 pace

        Run 5 min easy

        Run 1 mile at 7:40 pace

        Run 5 min easy

        Run 1 mile at 7:30 pace

        Run 5 min easy

What actually happened:

5 minutes easy

1 mile @ 7:37.6

5 minutes easy

1 mile @ 7:45.4

5 minutes easy

1 mile @ 7:38.4

5 minutes easy 

I ran around my neighborhood. Part of the loop was pretty windy. But, that's not really an excuse. Just couldn't get down to the 7:30 pace consistently enough. Not sure why. I wanted to stop so many times during this workout. It took a lot of mental effort to keep going. Just wasn't feeling it today and wasn't good. Had a massage earlier (about 5 hours before workout).

Average heart rate: 153 bpm

Maximum heart rate: 184 ppm 

Average temperature outside: 89 degrees... Blahhh... 

4/12

A.  Hang power clean, 3x3; rest 1:30 (send video)

65#, 70#, 75#. 

B.  GHD sit ups, 12x3; rest 1 min

Did these. 

+

Bike 40 Cals

10 Deadlift 115#

Bike 20 Cals

8 Deadlift 125#

Bike 10 Cals

6 Deadlift 135# *if this seems ok

WOD: 9:24.8

Did this. All deadlifts for all rounds unbroken. Did weights as listed. 

It was the assault bikes. 

+

Supine twist

Did this. 

+

Cycle through 3 rounds of:

10 Glute bridges

Downward dog, :10 sec

Upward dog, :10 sec

Did this. 

I was going to do one of the faster running workouts, but my stomach wasn't doing too hot. I thought going out and running where I couldn't find a bathroom would be unwise. 

4/10

A. Front squat, 3,3,2,2; rest 2 min up to 85#

65#, 70#, 75#, 75#. 

Sent videos. Didn't go higher. Just wasn't sure they were quite right.

B. Back rack lunges, 10x3(5 per leg); rest 1:30 

All at 55#. No problems. 

+

3 RFT:

Run 800 m

20 Wall ball

10 Lemon squeezers

Total time: 15:00.8

Used a 10# ball and went to the 9ft target. 

+

Three way banded hamstring stretch
10 lateral band step overs

Did this. 

4/9

A. Strict chin ups, 2-3 unbrokenx5; rest 2 min

2 each round x 5 rounds. Just didn't feel like I had the strength for 3. Whole body just felt beat up which was weird since I had a rest day the day before. 

B. Push ups, 6-7 unbrokenx5; rest as needed to get them unbroken

6 each round. Sent a video. Not sure why the one arm is dipping more than the other. 

C. Seated Arnold press, 16 altx3; rest 1:30 (weak arm first)

Royally screwed this up.
First round I don't know what I was doing (misread the thing) and did 16 in a row with my left arm with 12 # (well 9 and then switched to 10#) so then did same thing with right arm to make it even.

Then for the last two rounds I did it alternating as it should be with 10#. 

D1. Weighted Plank, :30 secx4; rest :30 sec
D2. Vups, 10x4; rest 1 min

Did this with a 10# weight. 

+

Glute bridge, 10x3; rest as needed

Did this. 

T raises, 10x3; rest as needed

Did this with 5# weights. 

4/7

A. Power clean, 2,2,1,1,1; rest as needed (reset on the 2's not TNG)

65#, 70#, 75#, 75#. 

B1. Static ring hold (toes pointed legs squeezed) :18-:20 secx4; rest :30 sec
B2. Hollow body arch, :20 secx4; rest 1 min

Did all of this no problems. 

+

10 min amrap:

10 KBS 35#

10 Box jumps

80 Jump rope singles

6 full rounds + 10 KBS + 3 box jumps.

Used a 20" box. 

Did it with a friend who said my box jumps were looking a lot better. 

+

Row 5 min easy on a 3 damper cool down
Did this. 

+

Lateral band walks, 10 each directionx3; rest as needed

Did this. 

Rolled out afterwards. 

4/5

A. Strict kneeling barbell pull ups, 5X5; rest 2 min 

Did this. No problems. Had to swap the order of A and B because the 6:15am class was using all the rigs. 

B.  Standing alternating bicep curls, 18 total (9 per arm)x3; rest 1:30

12#, 15#, 15#. 

+

Assault 12 cals

Row 24 Cals

6 Toes to bar (count attempts)

12 Burpees

rest 1 min

x3

Round 1: 5:10.5
Round 2: 4:54.2
Round 3: 5:05.9

Toes to bar were not pretty. 


+
C. Elbow on knee ext rotations 10x3; rest 1 min

Had to stop this early because for some reason no one was there for the 8:30am class yet and the other person there had to leave at 8:00am (thus needing to lock up gym). I have a 5# weight and will do this at home. 

+

Foam roll thoracic spine and lats

Banded lat stretch

Will foam roll at home. 

4/4

Run 9 miles. (2 miles at 8:50/miles; 4 miles at 8:30-8:40/miles; 2 at 8:50/miles). Consume gel or something at 1 hour mark. 

Did this. Had trouble running that slow (probably because I was on my own so didn't have anyone to talk to to  slow down. Worked hard to try to make the "slow" miles close to the 8:50/miles and tried to make the other ones absolutely no faster than 8:20/miles. 

Took a Powerade gel that didn't need water around the 1 hour mark. Didn't feel like I needed it, but took it anyway. 

Not sure if I would be able to go faster (maybe?). Left knee was sore around the 6 mile mark, but gradually went away. 

Overall distance: 9.01 miles

Overall time: 1 hour 17 minutes 02 seconds 

Overall pace: 8:33/miles 

Average heart rate: 159 bpm

Average Temperature: 70 degrees (started off at 80, but cooled off as time went on) 

Mile 1: 8:23.0 (I know, I know)

Mile 2: 8:44.5 

Mile 3: 8:46.4

Mile 4: 8:26.2

Mile 5: 8:22.1

Mile 6: 8:22.3

Mile 7: 8:25.9

Mile 8: 8:41.3

Mile 9: 8:41.3 

I liked having to try and keep it at a "pace." I programmed it in in the watch so it was like a game and broke the run up nicely having different paces for different parts. 

4/3

Ran 45 minutes easy. Stretched afterwards.

4/2

A. Power clean, 2,2,1,1,1; rest as needed (reset on the 2's not TNG)

65# (2), 65# (2), 70# (1), 70# (1), 70# (1).

Didn't feel right so sent video and didn't go up in weight. 

B1. Static ring hold (toes pointed legs squeezed) :14 secx4; rest :30 sec
B2. Hollow body arch, :20 secx4; rest 1 min

Did this. 

+

15-12-9

Deadlift 125#

10 Dumbbell front rack walking lunges after each set 15# per hand

50 Jump rope singles after the lunges

Stuck with the 125#. Everything else as listed. 

WOD time: 5:12:21. 

Felt good. 

+

Row 5 min easy on a 3 damper cool down

Did this. 

+

Lateral band walks, 10 each directionx3; rest as needed

Didn't do this.