My endurance has really dropped lately so I am going to up my endurance activity but I also don't want to lose too much strength so I will mix in some basic lifts. Today I did:
3 Rounds of
10 Pull-ups
6x 165# Bench
25 sit-ups
Followed by 1 mile bike and 3.25 mile run in 23:30. The bike was just a quick paced ride to build up some lactic acid before running. I want to keep my legs used to the Triathlon transition.
Most of my lifting will be Crossfit centric to maintain those movements.
17 August 2009
14 August 2009
Bike and Run
I repeated the same 12 mile course I did last time and shave a min off my time. I still left at least a min on the course having to stop for traffic. I felt more comfortable on the bike and finished with a .6 mile run (~7min/mile).
13 August 2009
Crossfit 090812 & 090813
090812
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight (240)
Bench press: body weight (160)
Clean: 3/4 body weight (120)
19:47
Compare to 080303 (21:36)
090813
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
11 + 6
Compare to 081102 (14+10)
Finished with 1 mile bike and .25 mile run to practice triathlon transition.
Normally I would have been disappointed with the second WOD but I could feel the effects of Linda on the pull-ups I only rested 3-4 min between the two WOD. My whole body feels beat - in a good way.
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight (240)
Bench press: body weight (160)
Clean: 3/4 body weight (120)
19:47
Compare to 080303 (21:36)
090813
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
11 + 6
Compare to 081102 (14+10)
Finished with 1 mile bike and .25 mile run to practice triathlon transition.
Normally I would have been disappointed with the second WOD but I could feel the effects of Linda on the pull-ups I only rested 3-4 min between the two WOD. My whole body feels beat - in a good way.
12 August 2009
Another Bike /Run
I did a loop course on the bike today 6.7 mile in 24:05. I finished with a .6 mile run in 4:00(7:05 pace) The bike course was hilly to get me used to climbing. I am hoping to get my per mile time down to 3 min.
08 August 2009
Tri Training
I figured I should do a sample ride/run to see what I need to practice most, here is the course I took:
I biked 12.2 miles in 44:15 and ran 2 miles in 15 min. Both times were off the pace I wanted. I want to get the bike down to 36 min and the run down to 13 min. The question is can I bring it down in 6 weeks. I feel that I lost some time and momentum having to stop at intersections on the course. I also feel I will gain some time when I use my dad's bike which is lighter and in much better condition. My hope is that those things will get me 2 min in time. The other 6 min will have to come through training harder. I remember from last year's sprint triathlon in Lake Placid that the more I practiced the transition from bike to run the better the run got. Hopefully that will be the case this time.
I biked 12.2 miles in 44:15 and ran 2 miles in 15 min. Both times were off the pace I wanted. I want to get the bike down to 36 min and the run down to 13 min. The question is can I bring it down in 6 weeks. I feel that I lost some time and momentum having to stop at intersections on the course. I also feel I will gain some time when I use my dad's bike which is lighter and in much better condition. My hope is that those things will get me 2 min in time. The other 6 min will have to come through training harder. I remember from last year's sprint triathlon in Lake Placid that the more I practiced the transition from bike to run the better the run got. Hopefully that will be the case this time.
07 August 2009
No 90
No 90-miler this year, I got the letter in the mail saying I didn't make it in this year. I need to send the application in earlier next year. My dad and I are going to shoot for the Long Lake Long Boat Regatta on 9/26 which is a 10 miler.
06 August 2009
Crossfit 090805
I was supposed to be on the water this morning, got up at 5, went to the river. As I was going it started to rain, I thought "It's only a drizzle" when I got the river and met my dad it was pouring and there was lightning in the sky. So I came to work and did a WOD.
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
15:53 (5:19/5:21/5:13)
Compare to 090411 18:18 (did this after completing Helen)
WOD felt good, burpees killed my time, I can probably squeeze another 10 seconds per round off between the run and row. But any real gains will come from improving the burpees. After the WOD I did 2 rounds of 10X135lb Bench, 10X135 DL, 5X135 Front Squat - Cleaned the wieght. Finished with 12 close gripped pull-ups
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
15:53 (5:19/5:21/5:13)
Compare to 090411 18:18 (did this after completing Helen)
WOD felt good, burpees killed my time, I can probably squeeze another 10 seconds per round off between the run and row. But any real gains will come from improving the burpees. After the WOD I did 2 rounds of 10X135lb Bench, 10X135 DL, 5X135 Front Squat - Cleaned the wieght. Finished with 12 close gripped pull-ups
05 August 2009
Canoeing 090805
On the Brandywine this morning. Paddled for 70 min and we ran with the boat before and after being on the water. After paddling we did and extra 200 yards to start getting closer to a mile for portaging.
04 August 2009
Crossfit 090804
Fight Gone Bad!:
Three rounds of:
* Wall-ball, 20 pound ball, 10 ft target (Reps) - Subbed 4olb thrusters.
* Sumo deadlift high-pull, 75 pounds (Reps)
* Box Jump, 20" box (Reps)
* Push-press, 75 pounds (Reps)
* Row (Calories)
33/30/35/25/16 = 139
25/25/33/22/16 = 121
25/20/30/20/16 = 111
Total 371
Compare to 090329
That WOD hurt alot. Frustrated that each WOD is lower than the last time. I need to pick a goal to work towards to motivate me. I am at the same level I was at this time last year. I had hoped to have broken 400 by now.
Three rounds of:
* Wall-ball, 20 pound ball, 10 ft target (Reps) - Subbed 4olb thrusters.
* Sumo deadlift high-pull, 75 pounds (Reps)
* Box Jump, 20" box (Reps)
* Push-press, 75 pounds (Reps)
* Row (Calories)
33/30/35/25/16 = 139
25/25/33/22/16 = 121
25/20/30/20/16 = 111
Total 371
Compare to 090329
That WOD hurt alot. Frustrated that each WOD is lower than the last time. I need to pick a goal to work towards to motivate me. I am at the same level I was at this time last year. I had hoped to have broken 400 by now.
03 August 2009
Crossfit 090724
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
BP (165) 8/6/6/6/5
PU 12/12/12/12/12
Compare to: 090606
I did ab work between rounds. Felt tired and like my Crossift has really been suffering lately. My bench dropped a total of 7 reps and my pull-ups were down 5. My bench is down a total of 16 reps from its high on 090322 Hopefully now that summer vacations are over I can back to my usual routine.
Five rounds for max reps of:
Body weight bench press
Pull-ups
BP (165) 8/6/6/6/5
PU 12/12/12/12/12
Compare to: 090606
I did ab work between rounds. Felt tired and like my Crossift has really been suffering lately. My bench dropped a total of 7 reps and my pull-ups were down 5. My bench is down a total of 16 reps from its high on 090322 Hopefully now that summer vacations are over I can back to my usual routine.
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