Ray Samford

Tuesday - June 5

Run
  • 27m 39s
  • 3.00 miles
  • 09m 13s /Mi

4:00 warm up jog
5 x (2:00 5k race pace/ 2:00 jog)
cool down jog

Sport
  • Crossfit
  • 15m

'Fran' 21-15-9 (95# thruster, pull-up) 2nd time to do this as rx'd and beat the first time by 1:09. 10:45

Monday - June 4

Bike
  • 45m
  • 15.00 miles
  • -----

Spin hills and sprints
I worked harder tonight than I have in a while in spin.

Run
  • 05m
  • 0.60 miles
  • -----

Short brick run immediately following spin class.

Sunday - June 3

Run
  • 24m 24s
  • 2.50 miles
  • 09m 46s /Mi

Brick run immediately following the bike. Tried to "sprint" the last 1/2 mile. UGH.

Bike
  • 57m 30s
  • 16.60 miles
  • 17.32 Mi/hr

Ride with Jasen

Saturday - June 2

Run
  • 55m
  • 4.60 miles
  • 11m 58s /Mi

Slow stroller run. Hilly and hot.

Friday - June 1

Bike
  • 45m
  • 15.00 miles
  • -----

Spin - intervals
3 x (5:00 tt effort/ 5:00 rest)

Sport
  • Crossfit
  • 1h 00m

Overhead squat 1-1-1-1-1-1-1-1-1 (95# - 135#) PR!
Squats 12, 18 reps (18 unbroken is a PR!)
Basketball 15:00 - was able to dunk again!!!!!

Thursday - May 31

Run
  • 25m
  • 2.50 miles
  • -----

AT Intervals
4:00 warm up
8 x (1:00 @ 5K pace/ 2:00 jog)
4:00 recovery

Strength
  • 45m

Bear Complex 6 rounds of 5 x (dead lift, clean, front squat, push press, back squat, push press) rest only between rounds. Increase weight 5 lbs each time. 110- 135 lbs.

Wednesday - May 30

Run
  • 25m
  • 2.50 miles
  • -----

Tabata sprints 2 mi
1.5 mile warm up jog
8 x (:20 sprint/ :10 rest)

  • 5 mile cool down jog/walk
  • Swim
    • 20m
    • 700.00 meters
    • -----

    2 x 200 (3:36, 4:01)
    2 x 100 (1:44, 1:47)
    2 x 50 (:49, :49)

    Sport
    • Crossfit
    • 12m

    Crossfit 'Cindy' 12:00 of 5 pull-ups, 10 push ups, 15 air squats. Tough workout.

    ray6foot7's Training Log


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