Bike to Brighthouse - 27 mins there, 24 back. 13.6 mi, 15.2 ave. Knee rehab.
10 Hill repeats on 1.45, varying the line up. Felt a bit blobby today, but otherwise good. Good wind, knee not too painful or sketchy. 17 mins.
7.5 + 1.5 hours - 2330/0700. 68 minutes total, PE: 6. 24 hours. 231/15.
Showing posts with label S run. Show all posts
Showing posts with label S run. Show all posts
Saturday, May 18, 2013
Thursday, April 11, 2013
EXP Ground to Overhead test, CL + S Run - Apr 11
Heck, I don't even know what EXP day this is anymore, working off the old chart. I need to make a deck and just work through the cards - whatever's on the top of the deck is the current session.
Death by GtO
8.5 rounds at 115#
9 mins.
4 rounds, on 2:00
RDL x10 @ 135/140///
Seated calf x11 @ 70#
8 mins.
Feeling overextended, which I now realize in a Biblical sense, is the point of a 40-day high frequency program. Just had to remind myself that this wasn't a workout, it was a session. Just get through this session.
PM
Brighthouse Hill run up/walk downs
12 on 1.40
20 mins.
Katsup, since I rowed last night, and missed these on Monday PM.
8 hours - 2200/0600. 18 + 20 minutes, PE: 9. 18 hours.
Death by GtO
8.5 rounds at 115#
9 mins.
4 rounds, on 2:00
RDL x10 @ 135/140///
Seated calf x11 @ 70#
8 mins.
Feeling overextended, which I now realize in a Biblical sense, is the point of a 40-day high frequency program. Just had to remind myself that this wasn't a workout, it was a session. Just get through this session.
PM
Brighthouse Hill run up/walk downs
12 on 1.40
20 mins.
Katsup, since I rowed last night, and missed these on Monday PM.
8 hours - 2200/0600. 18 + 20 minutes, PE: 9. 18 hours.
Wednesday, April 03, 2013
EXP 8 Doing Wahteva H Push ME + S Run - Apr 3
Fast forwarded past the CL PM workout from yesterday, to blowing off the Day 6 Pull Metcon (Helen) completely, to considering my Saturday bonus quad a sub for the Day 7 Hinge day, to jumping into this Push ME day - which was supposed to happen yesterday. Nothing like missing a couple days in a high-frequency cycle to create a juggling act.
Changed the buy in today from tabata planking to a short Death by pulls - 6 rounds.
6 mins.
Bench 5x5
Rx: 210/225/240/260/275
Actual: 210/225/245/265/275
8 mins.
DB Croc row
5x5 @ 100#
8 mins.
On the way out the door, I counted the cardio machines at DoucheX. 68. And one power rack. That's a bullshit to real shit ratio of 68:1.
PM
8 220's on the potholed soccer field at Yokuts - in just under .50 on 3.00. First one really hurt my right knee. Ran them pretty gingerly and tried to short-stride.
24 mins.
8 + 2 hours - 2200/0600. 46 minutes total, PE: 6. 24 hours.
Changed the buy in today from tabata planking to a short Death by pulls - 6 rounds.
6 mins.
Bench 5x5
Rx: 210/225/240/260/275
Actual: 210/225/245/265/275
8 mins.
DB Croc row
5x5 @ 100#
8 mins.
On the way out the door, I counted the cardio machines at DoucheX. 68. And one power rack. That's a bullshit to real shit ratio of 68:1.
PM
8 220's on the potholed soccer field at Yokuts - in just under .50 on 3.00. First one really hurt my right knee. Ran them pretty gingerly and tried to short-stride.
24 mins.
8 + 2 hours - 2200/0600. 46 minutes total, PE: 6. 24 hours.
Thursday, February 28, 2013
531 5a Press + S run - Feb 28
Buy in
3x10/8/6 Hang Power Cleans @ 115/135/155
7 mins.
531 Press
Rx: 3x5 @ 115/135/150
Actual: 5x115/5x135/(4x150)
First miss in five cycles. I never would have predicted it would have happened on a Press day. I've been neglecting the bonus day pressing, ring dips and pulls. Pulling work has gone out the window and it really shows, see below.
5 mins.
BBB
5 rounds, in .30 on 1.15
Press x10///8/8 @ 105#
Chins, deadhang to kips (6's mostly)
14 mins.
PM
12 run up/walk down repeats on Brighthouse hill on 1.45.
Felt a little clunky and tight, just focusing on arm drive and missing the chuckholes.
21 mins.
7.5 hours - 2100/0530. 47 minutes total, PE: 8. 24 hours.
3x10/8/6 Hang Power Cleans @ 115/135/155
7 mins.
531 Press
Rx: 3x5 @ 115/135/150
Actual: 5x115/5x135/(4x150)
First miss in five cycles. I never would have predicted it would have happened on a Press day. I've been neglecting the bonus day pressing, ring dips and pulls. Pulling work has gone out the window and it really shows, see below.
5 mins.
BBB
5 rounds, in .30 on 1.15
Press x10///8/8 @ 105#
Chins, deadhang to kips (6's mostly)
14 mins.
PM
12 run up/walk down repeats on Brighthouse hill on 1.45.
Felt a little clunky and tight, just focusing on arm drive and missing the chuckholes.
21 mins.
7.5 hours - 2100/0530. 47 minutes total, PE: 8. 24 hours.
Monday, December 10, 2012
S run - Dec 10
Can I say for the record? Blogger's new format sucks donkey. Why make it harder to write? Writing is a construct, and so unnatural for those of us seeking to live a real life anyway.
10 run up/walk down repeats on Brighthouse hill in 1.30ish.
Felt fluid, with a tight back near the end of the workout. Focus on short strides and arm swing/drive.
Jog to/from Eureka! ... 15 mins of real form running work at sunset, then the piles of beers I thought I deserved after today at work.
7.5 hours - 2230/0600. 72 hours. 21 minutes total, PE: 8.
10 run up/walk down repeats on Brighthouse hill in 1.30ish.
Felt fluid, with a tight back near the end of the workout. Focus on short strides and arm swing/drive.
Jog to/from Eureka! ... 15 mins of real form running work at sunset, then the piles of beers I thought I deserved after today at work.
7.5 hours - 2230/0600. 72 hours. 21 minutes total, PE: 8.
Saturday, November 10, 2012
S Run + Pulls - Nov 10
AM
5 x 100/10 air squat/100 in 1.00 on 2.05
10 mins.
PM
4x max reps (6's) neutral grip pulls
7ish hours - 2230/0630. 24 hours. No timer today, PE: 8.
5 x 100/10 air squat/100 in 1.00 on 2.05
10 mins.
PM
4x max reps (6's) neutral grip pulls
7ish hours - 2230/0630. 24 hours. No timer today, PE: 8.
Sunday, November 04, 2012
S run - Nov 4
4 min warm up/down jogs to the bike path, where...
6 tenth mi sprints/walks in .34-37 on 2:30-2:45
160 meters in half a minute? Doesn't sound very fast. Worried about the achilles tendons, but all was well, as I strided the first halfs.
9 hours - 2300/0700 (time change). 24 hours. 24 minutes, PE: 7.
6 tenth mi sprints/walks in .34-37 on 2:30-2:45
160 meters in half a minute? Doesn't sound very fast. Worried about the achilles tendons, but all was well, as I strided the first halfs.
9 hours - 2300/0700 (time change). 24 hours. 24 minutes, PE: 7.
Saturday, July 07, 2012
S Run - Jul 5
Tenths on/off to the train grade - three repeats there.
13 to, 11 repeats, 15 back. 39 mins.
This did some damage to my left achilles, right at the heel insertion. Limping for three days.
20 tabata rounds on the bag upon the return.
10 mins.
41 mins total, 226/11.
13 to, 11 repeats, 15 back. 39 mins.
This did some damage to my left achilles, right at the heel insertion. Limping for three days.
20 tabata rounds on the bag upon the return.
10 mins.
41 mins total, 226/11.
Wednesday, June 27, 2012
S Run - Jun 20
Tenth on, tenth off to the Train grade, with two hill repeats there. Pretty darn hot for the run today.
35 mins.
35 mins.
Tuesday, June 19, 2012
S run - June 18
Tenth on, tenth off to the Train grade, with one hill repeat there. Felt weak and woozy with the heat - but the shoulder behaved.
Thursday, June 14, 2012
S run - June 13
To Yokuts, tenth on, tenth off. Was up for neutral pulls there, but I couldn't do one with the shoulder. Off to see the PT today.
One long block with Maylow to end it.s
2.8 mi, 35 mins.
One long block with Maylow to end it.s
2.8 mi, 35 mins.
Tuesday, June 12, 2012
S Run, redux - June 11
Trying to shake off this bad shoulder. Can't press at all.
6 sets of max rep ring rows,
one round of front squats,
then onto the road.
Same run as yesterday, with LBH. Tenth on, tenth off, alternating the off walks forward and backward.
2.5 mi, 25 mins.
6 sets of max rep ring rows,
one round of front squats,
then onto the road.
Same run as yesterday, with LBH. Tenth on, tenth off, alternating the off walks forward and backward.
2.5 mi, 25 mins.
Sunday, August 21, 2011
S Run + Pulls - Aug 21
Run to Yokuts - 16.20.
7 sets of strict chins, 30 on, 45 off, falling into the 3 - 8 rep range.
11 rounds of 5 box jumps and hill sprints, in 18, on 53.
Home in 14.10. Grabbed a couple of rocks on the way back.
Side note: running continues to dick up my left achilles. I was hoping that subbing all the biking for the running these last couple of weeks would have made some sort of difference, but it's throbbing as I type this, so. Fock running for a while.
8.5 hours, 2200-0630 /12 hours. 55 mins total, PE: 8. 212/12.
7 sets of strict chins, 30 on, 45 off, falling into the 3 - 8 rep range.
11 rounds of 5 box jumps and hill sprints, in 18, on 53.
Home in 14.10. Grabbed a couple of rocks on the way back.
Side note: running continues to dick up my left achilles. I was hoping that subbing all the biking for the running these last couple of weeks would have made some sort of difference, but it's throbbing as I type this, so. Fock running for a while.
8.5 hours, 2200-0630 /12 hours. 55 mins total, PE: 8. 212/12.
Monday, August 08, 2011
S run - Mile Test - Aug 8
I ran this three months ago in 7.23. Today, 7.30. I've dropped 9 pounds - was at 218 then - but I do remember selling out on that run. Today I was trying to find my stride the whole way, and really giving 85%. Guess that's how I've been training - kinda easy.
Anyway, I was thinking that I'd beat my last time even in cruise mode. I just need to lay down a base, which I will do on the bike here over the next phase of linear progression. Then we'll see about adding speed.
73 degrees today and pretty thick air.
7 hours, 2300-0600 /24 hours. 27 mins total, PE: 9.
Anyway, I was thinking that I'd beat my last time even in cruise mode. I just need to lay down a base, which I will do on the bike here over the next phase of linear progression. Then we'll see about adding speed.
73 degrees today and pretty thick air.
7 hours, 2300-0600 /24 hours. 27 mins total, PE: 9.
Saturday, July 30, 2011
MTB + Hills - Embankment Bluff Brick - July 30
Last time I did this, 11 months ago:
MTB to the emBankment bluff. 18 mins there, 15.25 back.
5x the half-bluff in 2.00/1.44/1.38/1.32/1.50 on 4.30.
Today:
18 mins there.
5x the half bluff in 1.38/1.36/(?-tapped the timer)/1.34/1.38 on 4:30.
Cruised back, picked up one of MacCapt's No CRAP left behind caches.
Anyway, I remember turning myself inside out to get those times last year - today, I pushed, but not 100%. Just when I was sure I wasn't showing any performance improvements, a ray of sunshine. Had an off day yesterday too, sure that helped. On the other hand, feeling the left-side high-hamstring/glute tear from Badger.
8.5 hours /48 hours. 70 mins total, PE: 9. 210/12.
MTB to the emBankment bluff. 18 mins there, 15.25 back.
5x the half-bluff in 2.00/1.44/1.38/1.32/1.50 on 4.30.
Today:
18 mins there.
5x the half bluff in 1.38/1.36/(?-tapped the timer)/1.34/1.38 on 4:30.
Cruised back, picked up one of MacCapt's No CRAP left behind caches.
Anyway, I remember turning myself inside out to get those times last year - today, I pushed, but not 100%. Just when I was sure I wasn't showing any performance improvements, a ray of sunshine. Had an off day yesterday too, sure that helped. On the other hand, feeling the left-side high-hamstring/glute tear from Badger.
8.5 hours /48 hours. 70 mins total, PE: 9. 210/12.
Sunday, July 24, 2011
Mixed Run - July 24
Run to Beach -10, 8 home with a sub-3 around the long block with Maylow.
8x max reps pulls at the park.
7.5 + 2 hours/48 hours. 31 minutes, PE: 9. 211/14.
8x max reps pulls at the park.
7.5 + 2 hours/48 hours. 31 minutes, PE: 9. 211/14.
Tuesday, July 19, 2011
Train Grade and Wl - July 19
AM
13 there, 13 back, with a lot of futzing with the timer on the way. 6 repeats in .50 on 3.00. Recoveries are easier, but my feet aren't any faster. Still tough to make it under the wire in 50.
PM
5x good form max rep deads @ 135#/155/185/185/185 - 10/8/5/6/5
one more drop-set 10 at 135#
1.5 min RI
then
4 rounds of 10s/12s:
extensions @ 205/curl @ 135/A-frame @ 5/seated calf @ 45
1 min RI
7.5 hours/12 hours. 45 + 28 minutes, PE: 8. 209/11.
13 there, 13 back, with a lot of futzing with the timer on the way. 6 repeats in .50 on 3.00. Recoveries are easier, but my feet aren't any faster. Still tough to make it under the wire in 50.
PM
5x good form max rep deads @ 135#/155/185/185/185 - 10/8/5/6/5
one more drop-set 10 at 135#
1.5 min RI
then
4 rounds of 10s/12s:
extensions @ 205/curl @ 135/A-frame @ 5/seated calf @ 45
1 min RI
7.5 hours/12 hours. 45 + 28 minutes, PE: 8. 209/11.
Tuesday, July 05, 2011
S Run + Wa - Velocity Day 23 - July 5
AM
5x Train grade in .50 on 3:00. I didn't make the first two on time. Theme for the day: Overtraining may bring about physiological changes, but it degrades performance ... and, it feels bad. 12.35 there, 12.39 back.
PM
Buy in:
16 tabata plank/side planks/dead bug rounds, 4 each.
6x 10 on 2:00, RI between each
neutral grip pulls/reclining DB presses @ 65s
3x 5 on 2:00, RI between each
Push press/SDHP @ 115#
This was supposed to be a Ca workout, but the RI was so long, there's no way to rationalize it. Needed all of it too, just nothing left.
8 hours/18 hours. 41 + 49 minutes, PE: 9. 212/15.
5x Train grade in .50 on 3:00. I didn't make the first two on time. Theme for the day: Overtraining may bring about physiological changes, but it degrades performance ... and, it feels bad. 12.35 there, 12.39 back.
PM
Buy in:
16 tabata plank/side planks/dead bug rounds, 4 each.
6x 10 on 2:00, RI between each
neutral grip pulls/reclining DB presses @ 65s
3x 5 on 2:00, RI between each
Push press/SDHP @ 115#
This was supposed to be a Ca workout, but the RI was so long, there's no way to rationalize it. Needed all of it too, just nothing left.
8 hours/18 hours. 41 + 49 minutes, PE: 9. 212/15.
Thursday, June 30, 2011
S Run + Cl - Velocity Day 18 - June 30
AM
10x Tenth mile sprints, one on, one off.
PM
Buy in:
Bar only Snatches.
2x10
Overhead sqts @ 95#/curls @ 145/extensions @ 220#
4x10
Romanian deadlift @ 95#
3x10
Overhead sqts @ 95#/seated calf @ 70#/A-frame @ 5
Cash out:
4 tabata rounds plank/side plank/dead bug/side plank
8 hours/36 hours. 33 + 39 minutes, PE: 8. (215)/13.
10x Tenth mile sprints, one on, one off.
PM
Buy in:
Bar only Snatches.
2x10
Overhead sqts @ 95#/curls @ 145/extensions @ 220#
4x10
Romanian deadlift @ 95#
3x10
Overhead sqts @ 95#/seated calf @ 70#/A-frame @ 5
Cash out:
4 tabata rounds plank/side plank/dead bug/side plank
8 hours/36 hours. 33 + 39 minutes, PE: 8. (215)/13.
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