Or it could be another tough run.
WOD was run 400,800,1200,1600,1200,800,400 with resting as long as each one takes. Vowed to rest the appropriate amount of time between each.
Went 1:28, 3:02, 4:49, 6:30 (had a cramp the whole time), 4:50 (cramp gone), 3:04, 1:27.
Total run time 25:05. Have a 4 mile race in Central Park Sunday and will see how close I can come to that number (probably not that close).
Monday, January 31, 2011
Sunday, January 30, 2011
Tough Double
WOD part 1-100 sit ups, 500m row, 75 sit ups, 500m row, 50 sit ups, 500m, 25 sit ups, 500m row. Went as fast as possible, still painfully slow on the sit ups. Overall time was 21:20.
Hopped on the treadmill and was able to 400m walking lunges in 9:49. Got a few odd looks, but was happy to be done.
Hopped on the treadmill and was able to 400m walking lunges in 9:49. Got a few odd looks, but was happy to be done.
Saturday, January 29, 2011
Run in the Park
Yesterday was an unscheduled off day. Had to do some switching, to make up for last night's run tacked on 2.8 miles to today's workout.
Ran 12.14 miles in Central Park with my good friend Gerrit, who is really fast. Nancy came too and did 9.3 miles. We ended up averaging 8:02's, but that is only because I slowed him down. In case you were curious, Nancy averaged 8:58's.
Glad he was there, otherwise it would have been slower. Mental note, run with Gerrit more often and have him help push me.
Ran 12.14 miles in Central Park with my good friend Gerrit, who is really fast. Nancy came too and did 9.3 miles. We ended up averaging 8:02's, but that is only because I slowed him down. In case you were curious, Nancy averaged 8:58's.
Glad he was there, otherwise it would have been slower. Mental note, run with Gerrit more often and have him help push me.
Thursday, January 27, 2011
Still Feeling It
Tonight's workout killed me. It's almost 2 hours later and I can still feel it in my lungs, coughing, can't take a deep breath, etc..
First part was run 400m, 12 thrusters(used 50lb. dumbbells), run 400m, 9 thrusters, run 400m, 6 thrusters, run 400m, 3 thrusters. Treadmill set at 10.0mph, 50lb. dumbbells right next to the treadmill. Finished in 8:27 wheezing, spitting, felt really bad. Luckily for me the bike was still in use. I was able to recover for a whole 4 minutes and hopped on.
This part entailed bike 1 mile, rest 1 minute 8x for time. Felt my breathing the whole time and finished in 30:27 (inclusive of the 7 minutes of rest).
First part was run 400m, 12 thrusters(used 50lb. dumbbells), run 400m, 9 thrusters, run 400m, 6 thrusters, run 400m, 3 thrusters. Treadmill set at 10.0mph, 50lb. dumbbells right next to the treadmill. Finished in 8:27 wheezing, spitting, felt really bad. Luckily for me the bike was still in use. I was able to recover for a whole 4 minutes and hopped on.
This part entailed bike 1 mile, rest 1 minute 8x for time. Felt my breathing the whole time and finished in 30:27 (inclusive of the 7 minutes of rest).
Wednesday, January 26, 2011
Yesterday and Today
So ready for some nice weather.
Yesterday morning was Barbara (20 pull ups, 30 push ups, 40 sit ups, 50 squats, rest 3 minutes 5x for time). Sit ups were the toughest. Overall finished in 38:10 with sets at 5:12,5:15,5:28,4:58 and 5:13.
Last night was a 20 minute time trial on the treadmill. Finished 2.9 miles for a 6:53 pace, was trying to get to 3 miles.
This morning was a 25K bike time trial. Bike at the gym was being used so I hopped on the recumbent (I have to figure a way to cover the bike, I will probably get a cover very soon). First 4 miles were done in 14 minutes, then the bike cleared up and I did the remaining 11.5 miles in 33:48.
Tonight was 5 sets of 3 reps of back squats. Due to a work dinner, I substitued the leg press machine. Not sure of the weight, but the entire rack is 20. Warmed up and went 11, 14, 16, 16, 17. I have been feeling really good (even though everything is sore).
Yesterday morning was Barbara (20 pull ups, 30 push ups, 40 sit ups, 50 squats, rest 3 minutes 5x for time). Sit ups were the toughest. Overall finished in 38:10 with sets at 5:12,5:15,5:28,4:58 and 5:13.
Last night was a 20 minute time trial on the treadmill. Finished 2.9 miles for a 6:53 pace, was trying to get to 3 miles.
This morning was a 25K bike time trial. Bike at the gym was being used so I hopped on the recumbent (I have to figure a way to cover the bike, I will probably get a cover very soon). First 4 miles were done in 14 minutes, then the bike cleared up and I did the remaining 11.5 miles in 33:48.
Tonight was 5 sets of 3 reps of back squats. Due to a work dinner, I substitued the leg press machine. Not sure of the weight, but the entire rack is 20. Warmed up and went 11, 14, 16, 16, 17. I have been feeling really good (even though everything is sore).
Sunday, January 23, 2011
Must have been one tough WOD
So this morning Nancy and I were being super productive and were on our way to the gym to be there as they opened to do our workouts, because we knew there would be no time later in our day. Mine was 25 backsquats at 95lb., 20 pushups,15 backsquats, 20 pushups, 10 squats, 30 push ups, 5 squats. Then the swim which was swim 200yd and 20 squats 4x for time.
Our gym is on 32nd between 6th and 7th avenues. As we approached 32nd St. a police car was blocking it to traffic. We made the turn and saw yellow crime scene tape across the entire street completely blocking the entrance to the club. We should have known something was up when we saw the Medical Examiner van driving down the street. I walked to the tape and lo and behold there was a body lying in the street with a white sheet over it. Feeling badly, but still wanting to get the workout in, I asked a policeman if the gym would be opening soon. He said no way.
We came back and I did a modified workout with the same reps, but used 50lb. dumbbells instead of the 95lb. bar. Finished in 7:25, I'll try to make up the swim.
Our gym is on 32nd between 6th and 7th avenues. As we approached 32nd St. a police car was blocking it to traffic. We made the turn and saw yellow crime scene tape across the entire street completely blocking the entrance to the club. We should have known something was up when we saw the Medical Examiner van driving down the street. I walked to the tape and lo and behold there was a body lying in the street with a white sheet over it. Feeling badly, but still wanting to get the workout in, I asked a policeman if the gym would be opening soon. He said no way.
We came back and I did a modified workout with the same reps, but used 50lb. dumbbells instead of the 95lb. bar. Finished in 7:25, I'll try to make up the swim.
Saturday, January 22, 2011
4 workouts in less than 24 hours
More like 17-18 hours.
Last night started off with a circuit of 21KB swings(used a 50lb. dumbbell),500m row, 9 burpees,15 KB swings, 500m row, 15 burpees, 9KB swings, 500m row, 21 burpees. Rower counter kept sticking, so not sure exactly how far the rows were. Finished in 14:21.
Hopped on the treadmill for 5x800m with 3 minutes of rest in between. Times were 2:57, 3:00, 3:05, 3:10, and 3:07. Tough go of it. Had a stitch in my side for the 4th and 5th runs.
This morning's first workout was a total of 3 sets; 21 reps, 15 reps and 9 reps of wall balls(substituted 25lb. dumbbell thrusters), box jumps and burpees. Finished in 9:57.
Then dove in the pool for a 500yd time trial. Finished in 13:01. I am slow, I guess for Lake placid I have two hours and twenty minutes to finish the swim. I just hope I don't need every one of the 140 minutes allowed.
Last night started off with a circuit of 21KB swings(used a 50lb. dumbbell),500m row, 9 burpees,15 KB swings, 500m row, 15 burpees, 9KB swings, 500m row, 21 burpees. Rower counter kept sticking, so not sure exactly how far the rows were. Finished in 14:21.
Hopped on the treadmill for 5x800m with 3 minutes of rest in between. Times were 2:57, 3:00, 3:05, 3:10, and 3:07. Tough go of it. Had a stitch in my side for the 4th and 5th runs.
This morning's first workout was a total of 3 sets; 21 reps, 15 reps and 9 reps of wall balls(substituted 25lb. dumbbell thrusters), box jumps and burpees. Finished in 9:57.
Then dove in the pool for a 500yd time trial. Finished in 13:01. I am slow, I guess for Lake placid I have two hours and twenty minutes to finish the swim. I just hope I don't need every one of the 140 minutes allowed.
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