Endurance Run - Urban Hilly Route ( streets, cars, stoplights and hills)
60 min - 6 miles 10:16/mile pace
Moderate pace, backed off a bit. I did some calculations for sweat rate and it appears mine was 54.4 oz per hour when the temperature is above 90 degrees. That is high, seems I may need to find a way to get in more fluids and carry more fluid.
I plan to retest it several times and find the average
6/30/11
6/28/11
June 28 Strength Training Upper Body
15 foot Rope Climb - wearing 20 lb weight vest, 3 accents arms only/no legs. Wearing the vest made it very challenging. I had to focus very hard to complete the climb and not put my legs on the rope
Kettle Bell Throws - Tossing and catching 25 lb KB
KB snatch - working on form with # 35's and a few with the # 55
Pullups - 10, 10
Ring Dips - 10, 10
L-Sit in the Tuck position - 2 minuets total
Kettle Bell Throws - Tossing and catching 25 lb KB
KB snatch - working on form with # 35's and a few with the # 55
Pullups - 10, 10
Ring Dips - 10, 10
L-Sit in the Tuck position - 2 minuets total
6/27/11
June 26 Speedwork
Speed work day- C2 Rower
3x 1000 m with 3 minuets of rest
Averaged around 180watts. Still trying to find a way to measure progress on my rower
Power Cleans - Worked up to 3RM # 155lb
The Sunday Speed work workout is a work in progress. Trying to find the motivation to train between shifts can be hard and the focus is not as intense. But it is still good training.
3x 1000 m with 3 minuets of rest
Averaged around 180watts. Still trying to find a way to measure progress on my rower
Power Cleans - Worked up to 3RM # 155lb
The Sunday Speed work workout is a work in progress. Trying to find the motivation to train between shifts can be hard and the focus is not as intense. But it is still good training.
6/24/11
June 24 Tempo Run
Tempo Run - 3 miles in 25:20 8:28/mile pace
.75 mile warm up/cool down
12:08 first 1.5 miles
13:17 2nd 1.5 miles
Still very sore in my hips and core. Ran my hilly tempo street route. Temperature was 98 degrees at noon during my run. This was very difficult. Wanted to hold a lower pace per mile but reached my lactate threshold on the last 1/2 mile up hill. Had to concentrate to hold pace and not vomit. Now time to take a nap and start the workweek.
.75 mile warm up/cool down
12:08 first 1.5 miles
13:17 2nd 1.5 miles
Still very sore in my hips and core. Ran my hilly tempo street route. Temperature was 98 degrees at noon during my run. This was very difficult. Wanted to hold a lower pace per mile but reached my lactate threshold on the last 1/2 mile up hill. Had to concentrate to hold pace and not vomit. Now time to take a nap and start the workweek.
6/23/11
June 23 Strength Training Upper Body
Primarily a Core workout
15ft Rope Climb - no legs. Arms only x3 Starting butt on the sand
Three Rounds: Walking chopping motion holding a 40 lb DB
Sledge Hammer against the tire 20 left and right
KB throwing across the body 25 lb
Very much deep core workout. I am going to feel that tomorrow but more importantly I hope I don't feel that this fall on long races. Pain now equals strength later
Three Rounds: Walking chopping motion holding a 40 lb DB
Sledge Hammer against the tire 20 left and right
KB throwing across the body 25 lb
Very much deep core workout. I am going to feel that tomorrow but more importantly I hope I don't feel that this fall on long races. Pain now equals strength later
6/22/11
June 22 Endurance Run
10k in 58:00 9:20/ mile pace
I planed to run 7 miles at a 9:10 pace. My Garmin dies at mile 1. I am starting to not like my once beloved watch. I guess it needs charged every time now. Makes me wonder how it will hold up on long runs. So I had to estimate my pace and only run 10k as I was sure of the exact mile marker. Pretty hard pace for me on sore legs from yesterdays squats. All part of the plan, embrace the dark place. Running by feel I was able to come pretty close to my plan. Great night run. Came around a corner and scared a not so skinny man who did some kind of scream and dance. His wife laughed at him as I flew past.
6/21/11
June 21 Strength Training Lower Body
Warm up - KB swing 55 lb 1x20
Squat - 135x8, 185x5, 225x3, 225x3, 225x3 (225 with a gracious spot)
Box Squats with Green Bands - 95x3, 95x3, 95x3
Sled Drag - 135 lb , 135, 180 lb x 50 meters
Working up to heavy squat I was unable to squat 225 lb without a spot. I felt closer than previous attempts. My hips are definitely the weak point for heavy squats. Legs are shot. Time to cycle a different exercise/approach and revisit the heavy squat down the road a bit. Continue to focus on hip and core strength and running. Dallas squatted 405 lbs for 2 sets of 3. He is a beast.
Squat - 135x8, 185x5, 225x3, 225x3, 225x3 (225 with a gracious spot)
Box Squats with Green Bands - 95x3, 95x3, 95x3
Sled Drag - 135 lb , 135, 180 lb x 50 meters
Working up to heavy squat I was unable to squat 225 lb without a spot. I felt closer than previous attempts. My hips are definitely the weak point for heavy squats. Legs are shot. Time to cycle a different exercise/approach and revisit the heavy squat down the road a bit. Continue to focus on hip and core strength and running. Dallas squatted 405 lbs for 2 sets of 3. He is a beast.
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