Sunday March 29, 2009: Ahh, day of rest. 9 hrs sleep.
Active Rest. Short hike due to unexpectedly cold weather near mountain tops. Probably about 30 minutes.
Monday March 30, 2009: 6 hrs sleep
AM: consisted of random gymnastics work and I got my gymnastics kip on the low bar!
PM WOD: 10 rounds of 200m run (estimated) and 10 burpees: 15:36
Tuesday March 31, 2009: 6 hrs sleep, no nap
Noon RUN: On local middle school track. Warmed up with some squats, push-ups, lunges, a few strides and stretching particularly quads and calves. Then:
5 minutes on with 400 splits of 93, 98, 97, 4:48 for 1400m
2:30 rest
4 minutes on with 400m splits of 94, 97, and 3:56 for 1k
2:00 rest
3 minutes on with 400m split of 89/91 for a 3:00 800
2:00 rest
2 minutes on 400m splits of 87.6 and ran about 530m
2:00 rest
1 minute on started at the 300m mark, covered 300 in 56.7 and finished out the 3+ seconds
Total estimated distance: 3 miles
Stretch, hit some squats and walk to car for cool down.
I was pleasantly surprised with my run today. I had some heavy legs from last nights 10 200s and burpees but still felt very relaxed during the run. Looking forward to next time.
PM Strength work:
Some brief deadlifts with 5x135, 155 and 3x175, 198, 201 Felt tired and didn't finish work set.
Handstand work.
Wednesday April 1, 2009: Only about 4 hrs of sleep last night with an hour nap. YIKES!
Strength work: Push jerk 5x 75, 85, 95, 100lbs and then cut short as classes got busy. Felt good.
Thursday April 2, 2009: 7 hrs sleep
PM WOD: 5 rounds of 10 sand bag cleans with ~60lbs, 30 sit ups time: 7:38
20 minutes of tumbling, bar and ring work. Hit a round-off double back handspring tonight. This is the first time I've done this stuff in about 12+ years. Lots of fun.
Friday April 3, 2009: 6 hrs sleep
Light evening strength work: Power cleans worked up to 100lbs and then cut it off as I was doing a group run 30 minutes later.
RUN: Was expected to be a 5k but James and I didn't make up the route yet were leading and made a wrong turn. Who knows how much farther we ran but ended up running 24:18 total at tempo effort. Very HILLY! Legs were heavy and felt really hard.
Estimated distance: 4 miles
Saturday April 4, 2009: 7 hrs sleep
WOD: As many rounds as possible in 20 minutes of 200m waiters walk holding 45lb plate overhead, 15 box jumps 20" and 10 clapping push-ups. Did 4 rounds + ~150m waiters walk. The weight was so tiring to hold overhead. By far the limiting factor. Fun workout. It was a beautiful day out.
Afternoon hike for 2+ hrs.
Estimated weekly mileage: 7 miles
Total estimated mileage 2009: 32 miles
Active Rest. Short hike due to unexpectedly cold weather near mountain tops. Probably about 30 minutes.
Monday March 30, 2009: 6 hrs sleep
AM: consisted of random gymnastics work and I got my gymnastics kip on the low bar!
PM WOD: 10 rounds of 200m run (estimated) and 10 burpees: 15:36
Tuesday March 31, 2009: 6 hrs sleep, no nap
Noon RUN: On local middle school track. Warmed up with some squats, push-ups, lunges, a few strides and stretching particularly quads and calves. Then:
5 minutes on with 400 splits of 93, 98, 97, 4:48 for 1400m
2:30 rest
4 minutes on with 400m splits of 94, 97, and 3:56 for 1k
2:00 rest
3 minutes on with 400m split of 89/91 for a 3:00 800
2:00 rest
2 minutes on 400m splits of 87.6 and ran about 530m
2:00 rest
1 minute on started at the 300m mark, covered 300 in 56.7 and finished out the 3+ seconds
Total estimated distance: 3 miles
Stretch, hit some squats and walk to car for cool down.
I was pleasantly surprised with my run today. I had some heavy legs from last nights 10 200s and burpees but still felt very relaxed during the run. Looking forward to next time.
PM Strength work:
Some brief deadlifts with 5x135, 155 and 3x175, 198, 201 Felt tired and didn't finish work set.
Handstand work.
Wednesday April 1, 2009: Only about 4 hrs of sleep last night with an hour nap. YIKES!
Strength work: Push jerk 5x 75, 85, 95, 100lbs and then cut short as classes got busy. Felt good.
Thursday April 2, 2009: 7 hrs sleep
PM WOD: 5 rounds of 10 sand bag cleans with ~60lbs, 30 sit ups time: 7:38
20 minutes of tumbling, bar and ring work. Hit a round-off double back handspring tonight. This is the first time I've done this stuff in about 12+ years. Lots of fun.
Friday April 3, 2009: 6 hrs sleep
Light evening strength work: Power cleans worked up to 100lbs and then cut it off as I was doing a group run 30 minutes later.
RUN: Was expected to be a 5k but James and I didn't make up the route yet were leading and made a wrong turn. Who knows how much farther we ran but ended up running 24:18 total at tempo effort. Very HILLY! Legs were heavy and felt really hard.
Estimated distance: 4 miles
Saturday April 4, 2009: 7 hrs sleep
WOD: As many rounds as possible in 20 minutes of 200m waiters walk holding 45lb plate overhead, 15 box jumps 20" and 10 clapping push-ups. Did 4 rounds + ~150m waiters walk. The weight was so tiring to hold overhead. By far the limiting factor. Fun workout. It was a beautiful day out.
Afternoon hike for 2+ hrs.
Estimated weekly mileage: 7 miles
Total estimated mileage 2009: 32 miles
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