Run
  • 04m
  • 0.50 miles
  • 08m /Mi

Estimate on pace here. Just the small run warmup for Crossboot.

Sport #1
  • Crossfit
  • -----

Tampa CrossBoot workout!! Damn this was a hard one!

WU:
Run 800m
2:30 jumping jacks
2:30 jumprope

MS:
7 minutes AMRAP at each station
1. Squats - 353
2. KB swings (25#) - 190
3. Burpees - 81
4. Ab wheel - 196
5. 24" box jumps (3 minutes) - 71

I had to leave a few minutes early because of work so I didn't get thru all 7 minutes of the last station. Oh well, next time I will.

Sport #2
  • Crossfit
  • 1h 20m

Tampa CrossBoot workout!! Damn this was a hard one!

WU:
Run 800m
2:30 jumping jacks
2:30 jumprope

MS:
7 minutes AMRAP at each station
1. Squats - 353
2. KB swings (25#) - 190
3. Burpees - 81
4. Ab wheel - 196
5. 24" box jumps (3 minutes) - 71

I had to leave a few minutes early because of work so I didn't get thru all 7 minutes of the last station. Oh well, next time I will.

  • Calories out: 3272 From lifestyle:2570, From activities:702
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 8.25 Overall Workout: 4
Run
  • 19m 19s
  • 3.10 miles
  • 06m 13s /Mi

WOOHOOO!!! New 5K PR!! After 3 years of going slower than my PR, I finally snagged a new one. I know I can go faster though. I'm almost disappointed in this time because I went out way too fast.

My splits were...
556
603
637!!! (OUCH!!!)
557 pace in the last .1

The last mile was all false flat. I should have rationed my energy more during the first two miles so I didn't fade like I did in Mile 3. It's all a learning experience though...next time I'll know.

  • Calories out: 2929 From lifestyle:2615, From activities:314
  • Health data: Sleep: 4 Stress: 5 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 5
1115 - Long work day ahead.  And a stormy day too.  So hopefully it will be slow at the store so I can get thru the close to 30 boxes of shoe shipments I have piled up staring at me.  Bri comes home tonight, finally!!

  • Calories out: 2631 From lifestyle:2631, From activities:0
  • Health data: Hours slept: 8
Bike
  • 1h 54m
  • 30.92 miles
  • 16.27 Mi/hr

Nice easy ride with Rose Rabbit. Just an easy spin so we could chat about coaching and bike stuff, and Ironman, and Key West Ragnar, and all the good stuff. Fun ride!

Swim
  • 23m 34s
  • 1500.00 yards
  • 01m 34s /100 yards

WU:
None
MS:
500, 400, 300, 200, 100 increase pace each set while also beating the previous set's split at the current distance.

500 - 759 (136pace, 400 split 629)
400 - 618 (134pace, 300 split 449)
300 - 444 (133pace, 200 split 312)
200 - 306 (133pace, 100 split 129)
100 - 126 (126pace obviously!)

CD:
None

Decent swim tonight, I felt pretty confident in the water. Even with my moderate effort in the first 500 I managed to click off a sub 8 minute split. Usually I have to work at it. I think that's the P90X shoulder and chest workouts doing their job.

1210 - Still feeling tired and worn out, even though I haven't been doing much.  My RHR is up, so I think I'm probably fighting something.  Next week I go to the doc for my latest round of blood counts so I will see what's up when I see him.

  • Calories out: 4164 From lifestyle:2530, From activities:1635
  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 7 Overall Workout: 4
Sport
  • Crossfit
  • 25m 12s

Today's WOD was jumpropes and burpees but I didn't have my rope with me and I didn't wanna go all the way home and get it or do the workout half-assed at home. No motivation there.

So...
5 rounds of:
100 jumping jacks
20 GHD situps
20 back extensions
10 burpees
2 minute rest

Total time including rests - 25:12
Each round took between 3.25 and 3.5 minutes. So it was pretty consistent. My abs and back will NOT like me tomorrow.

I was extremely tired today.  I had a stressful day at work so that didn't help either.  But I really enjoyed my workout tonight so that kinda makes things better.

  • Calories out: 2825 From lifestyle:2622, From activities:204
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7 Overall Workout: 4
Run
  • 22m 14s
  • 3.00 miles
  • 07m 24s /Mi

Four Green Fields run. My right leg hurt a bunch diring mile 1. But it loosened up a bit later on. VERY hot. 94 at the start. Ouch.

Splts...
746, 714, 712
Not great...but I just raced and im still tired. I aint no spring chicken no mo.

Strength
  • 07m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Front Squats
    3
    5
    5
    145
    185

Strength workout today was...
3 sets of 5 reps of front squat, go for new max
Round 1 - 5 reps @ 145
Round 2 - 5 reps @ 165
Round 3 - 5 reps @ 185 (this is a new PR for 5 reps...1 rep max is 225 so far)

Sport
  • Crossfit
  • 04m 05s

Today's WOD followed a strength training session.

After the squats in the strength session, the CF workout consisted of...

21-15-9 reps, for time, of:
95# front squats
Pullups

Time here was 4:05...which includes a few seconds of waiting for the pullup bar to become free.

0945 - Back to work, back to workOUTS, and back to eating right.  Today's plan...shed all the water I've been retaining since race day.  So...CrossFit in the morning and then some treadmill intervals after work. 

I'm gonna try hard to stay gluten-free for a while...just til I stop feeling bloated.  Yesterday I ate NO gluten at all, so yay me!!

  • Calories out: 2995 From lifestyle:2604, From activities:391
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 3

OFF DAY.

 

Spent the day at the beach with Trixie and then relaxed at Timpano's with Renee with a couple glasses of wine and some Italian Wedding soup.  Perfect day off.  Friends, food, and fun. 

  • Calories out: 2631 From lifestyle:2631, From activities:0
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8

DivergentQ's Training Log


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