Training Recap March 8-14

Sunday March 8, 2009: Rest Day. The usual Sunday hike about an hour.

Monday March 9, 2009:

Strength work: Deadlift: 5 x 132, 160, 175, 190, 190, 203 (5 rep PR!) Then 3 x 154, 154
If you've ever done a really heavy 5 rep max on the DL you know how it takes so much ou of you. After that you can't come close to picking up the weight again even once as your spinal erectors and whole posterior chain are totally fried. Feels great.

WOD: 3 Rounds of max rep knees to elbows immediately followed by a 400m run. Rest as needed between rounds.

Round 1) 33 K-E, 1:28

Round 2) 26 K-E, 1:27

Round 3) 20 K-E, 1:25

Nothing like the feeling of a dead core or exhausted posterior chain when you are trying to run fast. Its good though as it forces me to really focus in on maintaining run technique when tired. The 400m course is not exact and is an out and back on the road. There is a slight uphill from the start and then you go downhill a bit just before you turn. I'd hit the turn around and just feel like it was so hard to pick my feet up to run fast. Overall, great day with the run and deadlifts. Total miles: 1

Tuesday March 10, 2009: Rest Day! My body is sore after yesterday. Time to recover.

Wednesday March 11, 2009:

RUN: 20 minute tempo effort at Carrier Park. This is a surface which is half paved half woodchip trail and I do not know any distances specifically. There are some 200 and 400m markers along the way but it was too dark to catch the splits.

Two loops in around 19 minutes and then finished at about 50m past the bike track.

Ran with my dog Lloyd which will NOT happen again on a workout. I thought it'd be good for him to burn some energy and maybe even pull me along a bit. Instead I was tugging him as he didn't appreciate my pace which was clearly slower than his run but faster than his walk and he was trying to walk the whole time. I looked like I was abusing him. haha Next time I'll know. Estimated total distance 3+ with warm-up.

Thursday March 12, 2009: 7.5hrs sleep, 30min nap Feel pretty good.

WOD: 5 Rounds of 30' Mofo variation (hang clean, alternating step lunge, front squat, repeat) 20kg bar and 9 jumping squats

1st round 1:44, 7:44 overall. Go heavier next time!

Friday March 13, 2009:

RUN: 40 minutes thresholdish effort with 20 squats every 5 minutes during run. 3 20sec strides after. At Bent Creek with James. Felt good. 5.5 miles as a rough estimate

Saturday March 14, 2009:

Lite WOD:

Some dumbbell turkish get-up work and 1/2 tabata squats 18, 18, 17, 18

Estimated weekly mileage: 9

Total estimated mileage 2009: 19