Run 150430

Ran 5.69 miles in 39:45 (6:59 pace)

It is already getting to be warmer than I like.  I wanted my pace to be a little lower but I am still pleased considering I rode yesterday.

http://www.mapmyfitness.com/workout/965127413

Bike 150429

Ride to work:

Rode 23.77 miles in 1:25:25 (16.7 mph)
http://www.mapmyfitness.com/workout/963239289

The first few miles were really slow, need to improve my leg strength over the next 3 months. Colder than I would have liked.

Rode Part way home 13 miles in 49:44 (15.7mph)
http://www.mapmyfitness.com/workout/964012613

Took forever to get out of my office complex which killed the speed of my first two miles.  The next 10 were a good pace and then I slowed as I was in traffic for the last mile.

Lots of work and only 87 days left ....

Run 150428

Ran 4.05 miles in 28:55 (7:08 pace)

http://www.mapmyfitness.com/workout/962198803

Swim 150428

Warm up
700 Free

Main 1
3 x 300 Free :20 rest
3 x 200 Pull :15 Rest
3 x 100 @ 1:45

Main 2
6 x 75 Free/Back/Breast
           Back/Breast/Free
          Breast/Free/Free
          Free/Free/Back
          Free/Back/Breast
          Back/Breast/Free

Main 3
6 x 50 @ :50
6 x 25 @ :30 2 kick\2 Free with fins\2 Kick

Cool Down
600

4000 Total

Bike 150426

Rode 41:02 in 2:33:04 (16.1 MPH)

Still have so much work to do on the bike.  I am hoping with the start of riding to work my biking will pick up.

http://www.mapmyfitness.com/workout/959050775

Run 150425

Ran 14.02 miles 1:45:37 (7:32 pace)

Run was good, very hilly but I felt like I still had some gas in the tanks.  I made sure I carried water and did not suffer my usual neck cramps.

http://www.mapmyfitness.com/workout/958270429

Crossfit 150424

Strength

4x5
SDHP/Push-Press
95/95/95/105

WOD Partner WOD

10 42.5# Dumbell Snatch
L Sit while parter does snatch
10 42.5# Dumbell Snatch alt. arm
Hand Stand hold while parter does snatch

I should have gone uneven with 50# on the right. 42.5 was my limit on the left, shoulder stability muscles still aren't fully there on the left.

Crossfit & Swim 150423

WOD:

31 Burpees

5 Rounds of (last round 7 reps)

6 35# KB Thruster , single arm each side
6 225# DL
20 Yard Walking overhead lunge 45# Plate
6 Handstand Leg Levers

17:40 - I really hate walking over head lunges.

Swim
500 Warmup
10 X 100 @ 1:45
8 x 75 Pull @ 1:20 for first 4 and 1:30 for last 4
50 Breast cool down.

Run 150422

Ran 5.14 miles in 36:28  (7:05 pace)

http://www.mapmyfitness.com/workout/954156515

Good run, its getting a little warm though.

Run 150421

Ran 5.04 Miles in 36:25 (7:13 pace)

Good run, park was windy as always.

http://www.mapmyfitness.com/workout/952725599

Crossfit & Run 150419

Strength:

Snatch start with empty bar and move up 10 pounds each round 2 reps per round:

45/55/65/76/85/95/95/95/95

Partner WOD:
5 Rounds of

10 95# Squat Cleans
Chair sit with rings while partner does cleans
10 95# Squat Cleans
Hollow Rock while partner does rings.

Ran 2.0 miles in 19 min on treadmill.  Was good to run after the squat cleans as I had to work the lactic acid out of my legs. Good Brick

Bike 150418

Rode 44.66 miles in 2:49:12 (15.8 mph)

http://www.mapmyfitness.com/workout/948383419

Rode middle 16 with my dad which was great.  Nice to ride just for the enjoyment of it for a few miles.

Run 150417

Ran 4.03 miles in 28:35 (7:05 Pace)

http://www.mapmyfitness.com/workout/947119857

Weather is already warmer than I like

Crossfit 150417

WOD (Inspired by Fight Gone Bad)

3 Rounds no rest between rounds

 

Round 1 

10 75# Clean and Jerk (rest remainder of minute)

10 25# Weighted Sit-ups (rest remainder of minute)

12 24" Box (rest remainder of minute)

10 Lunges - each side (rest remainder of minute)

10 Burpees (rest remainder of minute)

Round 2 increase reps by 3

Round 3 AMRAP

18/26/21/17/17

Good effort, I would say the sit-ups were too much of a rest though

Crossfit & Swim 150416

WOD

20 Min AMRAP

35# KB Turkish Getup
35# KB Snatch
5 50# Kb Swing
5 50# Goblet Squat
35# KB Snatch
35#KB Turkish Getup Reverse

Lost track of rounds but I think 7 per side (14 total) My first time with Turks and need to work on form. This really showed how my left should stability still isn't there.

Swim:
500 Free Warm up
15 x 50:
     5 on :45/:45/:50/:55
     5 on :45/:50/:50/:55
     5 on :45/:50/:55/:100
1 x 300 Pull
4 x 75 @ 1:20 (25 sprint/25 easy/25 Sprint)
150 cool down (free/breast/free)

2000 Total.

Swim 150414

Warm up
4 x 300 Free  - 5 sec decrease, 30 sec rest

Main 1
100 Pull
4 x 25 fast @ :30
100 Pull
4 x 25 fast @ :30
100 Pull
4 x 25 fast @ :30
100 Pull
100 All out

Main 2
200 IM (Free/Breast/Back/Free)
200 Kick
4 x 100 @ 1:45

Main 3
8 x 25 Sprint @ :30
1 x600 Pull

Cool Down
150 (Free/Breast/Free)

3750 Total

Bike 150412

Rode 34.38 miles in 2:07:05 (16.2 MPH)

Roads are in terrible condition, definitely impacted my speed.  I tackled a few big climbs near me.  I am trying to make sure I get climbs in every ride in prep for Lake Placid.  Definitely need a lot more time on the bike.

http://www.mapmyfitness.com/workout/939726567

Crossfit 150410

20 Min AMRAP:

12 135# DL
14 Leg Levers
300 Meter Run

7 Rounds plus  DL and LL (going from track to weights probably cost me a round)

5 min core after

5x5 Bench
135/145/145/145/145

Crossfit & Swim 150409

WOD:

4 rounds of 20 of each movement:

burpees
squats
leg levers
24" box jump
50# KB Swing
20lb med ball slams
jumping jacks
push-ups
sit-ups
65# power snatch

39:15

This started to hurt at the start of round 3, need to get stronger on the lifts

Swim:

250 Free
250 Free/Breast alt. every 50

10x100 Pull @ 2:00

1500 Total.

Run 150408

Ran 4.01 Miles in 26:53 (6:42 pace)

http://www.mapmyfitness.com/workout/934755625

It was cold and drizzling.  I ran fast because I wanted to be warm.

Swim 150407

Warm up:
500 Free
10x50 Free decreasing stroke count on the 55 (~19 strokes per length)

Main:
50/100/150/200/250/200/150/100/50 Pull Pyramid :15RI
6 x 50 Non Free @ 1:05 (Breast/Back alt)
4 x 150 100 Swim/25 Kick @ 2:45
4 x 50 Sprint Free @ 1:00

Cool Down:
150 Pull
200 Free

Total 3550

Bike 150405

Rode 28.85 miles in 1:46.28 (16.3 mph)

http://www.mapmyfitness.com/workout/930596217

Climbing legs are not there yet, and the wind was brutal the last 8 miles.   A long way to go in the next 4 months!

Crossfit & Run 150404

Warm Up:

5 Mile Run http://www.mapmyfitness.com/workout/929103057

6 Rounds of:

9   75# Snatch
12 24" Box Steps
15 Battle ropes double arm
800 Meter Run

34:58 Min

Cool Down:
6 Mile Run http://www.mapmyfitness.com/workout/929201547

Crossfit 150403

Pre-WOD

2 Rounds of 115#

2 Power Clean
2 Hang Clean w/Squat
1 Jerk

WOD
5 Rounds of
8 T2B
10 Back Ext
48 Flutter Kicks
6 Front Squat 125#

Post WOD

5x5 Bench 145/145/145/145/150

Bench was pathetic and my left shoulder is still weak.

Crossfit/Run/Swim 150402

2 Mile TT - 12:47

5 rounds of
3 Deadlift @ 275#
7 PushPress @ 95#

100 KB Swings

Total time 26:09

Swim:

500 Free Warm up
5 x 100 @ 2:00 25 fast/75 easy

8 x 125 pull @ 2:45

50 Cool down.

2050 total

Bike 150401

Rode 50 min on the trainer 14.14

From triathlon.competitor.com

Warm-up
10 min fairly easy, building towards Zone 2
3×30 sec high cadence, 30 sec soft pedal recovery
3 min Zone 2
2 min Zone 3
2 min easy
= 20 min total

Main Set
3 Rounds of
4 min at 80–85% power/85-90% HR
1 min at 95–100% power/95–100% HR
3 min at 50% power/easy effort, HR should get back to Zone 2
2 min at 60% power/HR should be steady Zone 2 miles

Getting better at morning motivation for solo rides but the effort still isn't up to par.