A new workout appeared on my schedule today which is turning into a recurring theme. 5 dumbell thrusters (45 lb), 5 pull-ups, 5 times for time. I tried to do the dumbell thrusters with 45 lbs but that just was not going to happen, I only got three up the first time and the second rep was only one. I went to 35 pounds and started over. I finished the workout in 9:28.
Tomorrow is another new one - I need to go to Crossfit's website to research the movements.
Wednesday, November 11, 2009
Swimming time trial
Swam 1650 yards for time this morning (got up at 5:00 a.m. to make sure this happened). Finished in 31:23. This is a good time for me - there's room for improvement, but I am happy with where I am right now swimming wise. I started the swim conservatively since I have not been swimming much and certainly have not swam a long distance in a while. Established a rhythm at about lap 10 or 12 and felt no pain until about lap 40. It was a struggle from that point on, but I pushed through and completed the workout.
I have another workout to do later today - I am spending the day with my daughter as she has the day off from school, but I will find a way to squeeze it in.
I have another workout to do later today - I am spending the day with my daughter as she has the day off from school, but I will find a way to squeeze it in.
Tuesday, November 10, 2009
The bike is a bullet
Rode the bike yesterday. I am starting to get used to it - remember, I've been riding a road bike all my life and now I switch over to a triathlon bike - very different feel. It was a warm November day with no wind and I got home from work early. I decided to try to beat the sun and see if I could get an hour in before it got dark. Well, it gets dark early so I lost the race, but I had a good ride. Only the last ten minutes were dark.
It was not my fastest ride ever, but I am really starting to feel the potential of this bike. It feels so smooth on the flats and it climbs unbelievably well. I definately need to tweak a few things - standing is extremely uncomfortable as my knees hit the elbow pads. The pads are kind of big, so I'm going to see if there is anything lower profile out there that I can use. The cockpit is very small - I think it is because my legs are proportianately longer than my torso. Makes sense since I am 5 inches shorter than my father, but we have the same inseam. Not noticible on the road bike since the position is more relaxed. I need to get a few longer rides in before deciding if the saddle needs to go or not and I need to figure out a better hydration system than what I have. I have the aero water bottle between the tt bars but I got very wet from the splashing. That was o.k. yesterday, but it would not be on a cold day. I guess they make better bottles than the one I have - I will check.
It was not my fastest ride ever, but I am really starting to feel the potential of this bike. It feels so smooth on the flats and it climbs unbelievably well. I definately need to tweak a few things - standing is extremely uncomfortable as my knees hit the elbow pads. The pads are kind of big, so I'm going to see if there is anything lower profile out there that I can use. The cockpit is very small - I think it is because my legs are proportianately longer than my torso. Makes sense since I am 5 inches shorter than my father, but we have the same inseam. Not noticible on the road bike since the position is more relaxed. I need to get a few longer rides in before deciding if the saddle needs to go or not and I need to figure out a better hydration system than what I have. I have the aero water bottle between the tt bars but I got very wet from the splashing. That was o.k. yesterday, but it would not be on a cold day. I guess they make better bottles than the one I have - I will check.
Didn't time the 5K
I used the 5K to calibrate my GPS so I did not get a time. I thought it would keep the time as well, but I guess not. I ran it hard, but I doubt I beat yesterday's time - I was hurting. Not sure what from the most - probably the squats.
Saturday, November 7, 2009
I succumbed and 5k race results
Thursday was a day off and I took advantage of it. I had trouble sleeping due to coughing half the night and was pretty tired Friday. I have a bad cough, but otherwise feel o.k. I decided not to workout Friday and get a good nights sleep instead.
I coughed quite a bit Friday night as well, though not as bad as Thursday.
I decided to do the 5k Saturday. I ran it in 24:21. I was shooting for 24 even, but this is probably my best 5k in the last three years. I ran this race in 25:58 last year. I wonder if I could have done a little better if I wasn't fighting a cold all week. I did my 500 squats in the evening. It still hurt, but it definately was not as painful as the last time I did this workout.
I'm going to run another 5k tomorrow to see if I can hit the 24:00 mark. I'm going to run the first mile hard and see if I can hold on from there.
I coughed quite a bit Friday night as well, though not as bad as Thursday.
I decided to do the 5k Saturday. I ran it in 24:21. I was shooting for 24 even, but this is probably my best 5k in the last three years. I ran this race in 25:58 last year. I wonder if I could have done a little better if I wasn't fighting a cold all week. I did my 500 squats in the evening. It still hurt, but it definately was not as painful as the last time I did this workout.
I'm going to run another 5k tomorrow to see if I can hit the 24:00 mark. I'm going to run the first mile hard and see if I can hold on from there.
Wednesday, November 4, 2009
I'm dragging
I'm dragging partly from the workouts and partly from fighting a cold. The wise man may have taken a day or two off, but I don't like to succumb. I'm actually feeling better, but a little worn out - tomorrow's a day off so I get to rest.
Both of Tuesday's workouts were intense. I lifted at noon and did a track workout in the evening. Lifting consisted of seven sets of squats, 3 reps and seven sets of bench, 3 reps. I screwed up the weights in my head and had myself doing 10 lbs more than I actually was. I thought I was squatting 145 and benching 175 but I was actually doing 135 and 165. I'm pretty happy with the bench, but dissapointed with the squats. I am sore from the squats today though. I don't see squats (with weight) on my plan for some time - next time I see it, it has me doing my body weight for max reps. At this rate it will only be one rep unless I lose some more weight.
The second workout was 8 400's with 30 seconds rest between. I did not keep my splits, but I do know that the first one was done in 1:41. My total workout time was 18 minutes - strip out the rest and you have 870 seconds of work time. 870 divided by 8 gives you 108.75 seconds average per 400. so average was about 1:49 per 400. This was a hard workout. Repeats number 3, 4 and 5 were the hardest.
Today's workout was done at about 1:30 in the afternoon. It was a pool workout and rowing 2500 meters for time. I forgot my towel - luckily Target is close by. The swim workout was 20 25's with ten seconds rest. Strange to follow up no swim workouts for a while with intensity right off the bat. I was tight from not being in the pool for a while, but did not have any problems finishing the workout. I was pressed for time so I warmed up with a 200 and cooled off with a 200, dried off and then did the rowing workout. I forgot to look at the time when I was done, but I was averaging about 2:04 per 500 so I should have finished right around 10:20. That's a long 10:20- these workouts hurt!
Both of Tuesday's workouts were intense. I lifted at noon and did a track workout in the evening. Lifting consisted of seven sets of squats, 3 reps and seven sets of bench, 3 reps. I screwed up the weights in my head and had myself doing 10 lbs more than I actually was. I thought I was squatting 145 and benching 175 but I was actually doing 135 and 165. I'm pretty happy with the bench, but dissapointed with the squats. I am sore from the squats today though. I don't see squats (with weight) on my plan for some time - next time I see it, it has me doing my body weight for max reps. At this rate it will only be one rep unless I lose some more weight.
The second workout was 8 400's with 30 seconds rest between. I did not keep my splits, but I do know that the first one was done in 1:41. My total workout time was 18 minutes - strip out the rest and you have 870 seconds of work time. 870 divided by 8 gives you 108.75 seconds average per 400. so average was about 1:49 per 400. This was a hard workout. Repeats number 3, 4 and 5 were the hardest.
Today's workout was done at about 1:30 in the afternoon. It was a pool workout and rowing 2500 meters for time. I forgot my towel - luckily Target is close by. The swim workout was 20 25's with ten seconds rest. Strange to follow up no swim workouts for a while with intensity right off the bat. I was tight from not being in the pool for a while, but did not have any problems finishing the workout. I was pressed for time so I warmed up with a 200 and cooled off with a 200, dried off and then did the rowing workout. I forgot to look at the time when I was done, but I was averaging about 2:04 per 500 so I should have finished right around 10:20. That's a long 10:20- these workouts hurt!
Tuesday, November 3, 2009
Brutal
Run 400m, 30 box jumps, 30 wall ball shots (substituted thrusters) 5x for time. BRUTAL!!
I finished the first set and was on target to finish the workout in 25 minutes. As soon as I started the second set I knew that was not going to happen. I was really dragging after the third set, but I pushed on and finished the workout in 36:45.
I think the word "for time" really screws up my head - I generally just go hard and disregard that you need to pace yourself. The workouts are short, but not so short that you can go all out for the duration. I think that I will replace "for time" with "continuous" in my head next time. My bet is that if I slow down I will actually finish the workout faster.
Today's workouts look hard as well. Bench - seven sets of 3 (so I guess that means go heavy) and squat seven sets of 3. Second workout is 8 400s with thirty seconds rest in between. I will try to pace this appropriately so I run them even.
I get back in the pool tomorrow. I will make sure that happens - I always feel like I am coming from behind (training wise) with swimming as I have taken so much time off from it in the past.
I finished the first set and was on target to finish the workout in 25 minutes. As soon as I started the second set I knew that was not going to happen. I was really dragging after the third set, but I pushed on and finished the workout in 36:45.
I think the word "for time" really screws up my head - I generally just go hard and disregard that you need to pace yourself. The workouts are short, but not so short that you can go all out for the duration. I think that I will replace "for time" with "continuous" in my head next time. My bet is that if I slow down I will actually finish the workout faster.
Today's workouts look hard as well. Bench - seven sets of 3 (so I guess that means go heavy) and squat seven sets of 3. Second workout is 8 400s with thirty seconds rest in between. I will try to pace this appropriately so I run them even.
I get back in the pool tomorrow. I will make sure that happens - I always feel like I am coming from behind (training wise) with swimming as I have taken so much time off from it in the past.
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