Swim 150331

Warm up
250 Free

Set 1:
4 x 200 :20 RI
6 x 50 on :50

Set 2:
4 x 150 Pull on 2:30
6 x 50 Kick on 1:00

Set 3:
4 x 100 IM (Free/Back/Breast/Free) on 2:00
6 x 75 on 1:30

Set 4:
4 x 50 Choice (Free/Breast/Free/Breast) on 1:00
6 x 25 Sprint on :30

Cool Down:
100 Free

Shoulders were really tired today - don't know why.

Run 150329

Ran 14 miles in 1:48:34 (7:44) pace

Good run, felt strong through the first ten before fatigue started to set in.  Mile 13 was rough due to the monster hill on it.  Need to work out my run nutrition.

Bike 150328

Rode 1:44 min on the trainer - 30.75 miles, 17.8 MPH

Mixed in 3 rounds of sprints :15/:45, :30/:30,:45/:15, 60

Also did 8 x 4 min on 1 min off

Crossfit 150327

WOD1

15.5 Mod:

27-18-9
Row for Calories
60# Thrusters

~7 min

WOD2
27-18-9
Burpees
50# KB Swing

5:40

Sore from yesterday and still a little tired from cold but definitely on the mend.

Crossfit & Swim 150326

20 Rounds for time of :

3 Pull-ups
6 Toes-to-bar
9 Push-up
12 Squats
15 Sit-ups

~38 min

Swam 500 yards as a cool down

First 16-17 rounds went great then I hit a wall .  My cold definitely impacted my endurance on the WOD.  I swam more to cool my body off than anything else.

Run 150323

Ran 13 miles in  1:38:58 (7:36)

Kept a nice even pace and was trying to average a 7:30.  Had really bad leg cramps the last 2-3 miles.  I need to focus on staying fully hydrated - both before and during my long runs.


http://www.mapmyfitness.com/workout/915084565

Bike 150321

Rode 27.86 miles on the trainer in 1:36 min. (17.4 pace)

Good effort today, much easier when riding with someone else!

Run 150320

Ran 3.2 miles in 21:55 (6:50 pace)

It was cold with a wet heavy snow.  Felt a lot slower than 6:50.

http://www.mapmyfitness.com/workout/911682853

Crossfit 150320

20 min AMRAP:

1 145# Clean
1 Muscle up (3 Pull-ups/3Dips)
1 Handstand Pushup (sub pike)

13 rounds.

Pleased with my cleans, I think I could have done 150 or 155 but it was my first time over 115 in a long time.  My shoulders felt strong for the first time since the accident. I am so close to the muscle up, I just need that final inch around the bar.  I feel like I have the height but can't get my hands under myself. Handstand push-ups are still aways off, the overhead shoulder strength isn't there yet.

Crossfit & Swim 150319

Crossfit WOD

3 Rounds of 8 min AMRAP:

Round 1:
10 35# KB Snatch(5 each side)
15 Situp to Stand

4 Rounds + Snatch and 10 Sit to Stand

Round 2:
10 95# Push Press
15 Burpees

4 Even

Round 3
10 30" Box Jump
15 Pushups

6 Even

Swim:
500 Warm up
5 x 100 Pull @ 1:45
5 x 100 Swim @ 1:45
100 Free
50 Breast
100 Free

1750 Total.

Run 150318

Ran 5.06 miles in 36:31 - 7:13 pace.  Strong head wind on the way out.

http://www.mapmyfitness.com/workout/909333125

Bike 150318

Rode 45 min on the trainer 12.68 miles.

Motivation on the trainer - especially in the early morning - is very low.  It has been a struggle.  I need to get riding outside soon just to get motivated again.

Swim 150317

Warm Up:

200 Swim
200 Kick
200 Pull
200 Swim

Main

3 x 200 Fast

10 x 100 1st and 4th 25 fast middle 50 moderate @ 1:45

4 x 75 Pull @ 1:30

2 x 50 Kick/50 Swim

8 x 25 Sprint @ :45

Cool Down:
400

3500 Total

Bike 150315

Rode the trainer for 45 min - 13.67 miles.

15 min warm up
3x5 on with 1 min rest between
13 min cool down

Nothing crazy, today is technically a rest day but I will be sitting in the car all day so I wanted a little motion to keep my body moving.

http://www.mapmyfitness.com/workout/904939847

Run 150314

Ran 9.47 miles in 1:08:38 (7:15 pace)

Perfect day for a run - misty and about 55 degrees.  Add in the fact that Williamsburg is flat it was a great run. Felt like I could have run a lot longer.

Crossfit 150313

WOD

8 Rounds of:

10 Burpees
10 40# Dumbbell Snatch (5 per side)
10 40# Goblet Squat
Hall Run + stairs

~1:50 per round + ~1:10 rest between

Post WOD core

Crossfit & Swim 150312

Back Squat (Light)

3 x 5 135/155/165

WOD

AMRAP
25 yard 45# plate overhead walking lunge
25 yard 95# Single arm farms carry using dumbell
12 60# Russian KB Swings

Swim:

1 x 250
3 x 500

1750 total

Focused on stroke.

Run 150311

Ran 4.53 miles in 31:55 (7:03)

The warm weather boosted my motivation from this morning, I could have run longer if I had the time.

http://www.mapmyfitness.com/workout/900567575

Bike 150311

Rode the trainer for an hour - 17.41 miles.

This was straight steady state - motivation was low.  I did mix in a few random minutes of increased tempo and gear changes.

Swim 150310

Warm up

500 Free
400 Pull
2 x 200 Free Negative split :20 rest (3:05/3:00)
4 x 100 Free Descend 1-2 then hold (1:35/1:45)
300 Kick
2 x 150 Free Negative split :20 rest (2:20/2:25) - went to fast on first one


Woke up lates so instead of getting in 3500 like I wanted I only got in 2300

Crossfit & Run 150309

WOD:

3 Rounds for time of

15 95# Cleans
20 20# Wall Balls
10 24" Box Jumps
400 meter run

~13:15

Tried to stay unbroken but in third round had to break the cleans (10/5) and wall ball (12/8)

Run:

Ran 3.32 miles on the treadmill in 25:00 (7:31) pace.

Did not try and go crazy on speed, Treadmill was boring as hell so I will need to think of something on days I am stuck using it.

Bike 150304

Rode the trainer for 60 min - 17.6 miles.

20 min warm up
4 rounds of:
   4 Intervals of 60 second on 15 off
Dropped a gear every round
5 min recovery
5 min of :30 on each gear from top - bottom.
10 min cool down.

First solo morning ride.  Glad I finally had the will to do it but need to get an earlier start so I can get 90 min in.

Run 150303

Ran 4.28 miles in 30:28 (7:07 pace).  Legs felt tired had to really focus on the road for black ice.

http://www.mapmyfitness.com/workout/891724769

Swim 150303

Warm up:
500 (odd 100's Free, evens stroke)

Main 1:
2 x 100 :20 rest
   50 Fast
   25 Recovery
   25 Fast

1 x 300 Pull

3 x 100 Kick @ 2:00

Main 2

8 x 100 4 @ 1:45, 4 @ 1:40
8 x 50 4 @ :55, 4 @ :50

Cool Down
100 Easy

2600 Total

Sore from yesterday and today I just felt slow and tired.

Crossfit 150302

WOD

12/9/6

95# Burpee Thruster
Situp to Push-up
Muscle Up(subbed 3x Dip/Pullup)

23 min

Practiced Double KB Hang Cleans before WOD

Tried Muscle-Up, very close so I am going to practice as part of my warm-up going forward.