10:30am
run: 'rehab'
distance = 2.77 miles
time = 38:34
100 day push up challenge: Day 160 (12,880 total)
Showing posts with label run. Show all posts
Showing posts with label run. Show all posts
1/25 WOD
11am
run: 'rehab'
distance = est. 1 mile
time = 20 minutes
100 day push up challenge: Day 152 (11,628 total)
run: 'rehab'
distance = est. 1 mile
time = 20 minutes
100 day push up challenge: Day 152 (11,628 total)
1/8 WOD
10:30am
run:
distance = 3.31 miles (vv)
time = 51:00
100 day push up challenge: Day 135 (9180 total)
*injury: today i wanted to take a light jog to see how the knee felt after 2 & a half weeks of rest. well i it was fine for the first two miles but pain came back in the left knee when i ran on it. it was fine when i stopped. doesn't look like i am going to be able to run the half marathon in february which is a major disappointment.
run:
distance = 3.31 miles (vv)
time = 51:00
100 day push up challenge: Day 135 (9180 total)
*injury: today i wanted to take a light jog to see how the knee felt after 2 & a half weeks of rest. well i it was fine for the first two miles but pain came back in the left knee when i ran on it. it was fine when i stopped. doesn't look like i am going to be able to run the half marathon in february which is a major disappointment.
12/22 WOD
8:30am
run:
distance = 6.5 mile (downtown)
time = 1:17:00
10pm
AIS: 'hips, knee, back'
time = 30 minutes
100 day push up challenge: Day 118 (7021 total)
*injury: my left knee had a bit of pain while running that has persisted for a few days following the run. laying off running, biking or rowing for know. will give it a few weeks then start some low mileage back up.
run:
distance = 6.5 mile (downtown)
time = 1:17:00
10pm
AIS: 'hips, knee, back'
time = 30 minutes
100 day push up challenge: Day 118 (7021 total)
*injury: my left knee had a bit of pain while running that has persisted for a few days following the run. laying off running, biking or rowing for know. will give it a few weeks then start some low mileage back up.
12/15 WOD
9:30am
run:
distance = 10.9 mile (rb)
time = 2:21:21
100 day push up challenge: Day 111 (6216 total)
run:
distance = 10.9 mile (rb)
time = 2:21:21
100 day push up challenge: Day 111 (6216 total)
12/11 WOD
10am
run: 'stroller runabout'
distance = 5 miles (rb)
time = 1:27:17 minutes
8pm
tennis: 'volley'
time = 45 minutes
100 day push up challenge: Day 107 (5778 total)
run: 'stroller runabout'
distance = 5 miles (rb)
time = 1:27:17 minutes
8pm
tennis: 'volley'
time = 45 minutes
100 day push up challenge: Day 107 (5778 total)
12/10 WOD
9:30am
Strength:
RP db incline press - 3 x 6 (#30,#40,#50,#60)
cable flyes - 3 x 12 (#25)
Yoga: 'class'
time = 1 hour
4pm
Strength:
ME overhead squat - 3 x 3 (#95)
DE strict press - 10 x 2 (#95)
standing cable raises - 3 x 12 (#10)
high reverse cable raises - 2 x 12 (#10)
6pm
run:
distance = 1 mile
time = 8:41
100 day push up challenge: Day 106 (5671 total)
Strength:
RP db incline press - 3 x 6 (#30,#40,#50,#60)
cable flyes - 3 x 12 (#25)
Yoga: 'class'
time = 1 hour
4pm
Strength:
ME overhead squat - 3 x 3 (#95)
DE strict press - 10 x 2 (#95)
standing cable raises - 3 x 12 (#10)
high reverse cable raises - 2 x 12 (#10)
6pm
run:
distance = 1 mile
time = 8:41
100 day push up challenge: Day 106 (5671 total)
12/7 WOD
8:45am
run: 'stroller runabout'
distance = 2.21 miles (miramar)
time = 44:38 minutes
Strength:
cable rope pushdowns - 3 x 12 (#40,#50,#60)
ez bar curls - 3 x 10 (#45,#55,#65)
overhead cable extensions - 3 x 12 (360,#65,#70)
db hammer curls - 3 x 20/16/12 (#20,#22.5,#25)
Yoga: 'class'
time = 1 hour
100 day push up challenge: Day 103 (5356 total)
weight = 234 (gym scale)
run: 'stroller runabout'
distance = 2.21 miles (miramar)
time = 44:38 minutes
Strength:
cable rope pushdowns - 3 x 12 (#40,#50,#60)
ez bar curls - 3 x 10 (#45,#55,#65)
overhead cable extensions - 3 x 12 (360,#65,#70)
db hammer curls - 3 x 20/16/12 (#20,#22.5,#25)
Yoga: 'class'
time = 1 hour
100 day push up challenge: Day 103 (5356 total)
weight = 234 (gym scale)
12/4 WOD
9am
run: 'stroller runabout'
distance = 6.1 miles (rb)
time = 1:37:45
9pm
AIS: 'hips, back, knees'
time = 1 hour
100 day push up challenge: Day 100 (5050 total)
run: 'stroller runabout'
distance = 6.1 miles (rb)
time = 1:37:45
9pm
AIS: 'hips, back, knees'
time = 1 hour
100 day push up challenge: Day 100 (5050 total)
12/3 WOD
9:30am
Strength:
RP db strict press - 3 x 6(/6/4/3/2) (#25, #35, #45)
ME machine dips - 3 x 3 (bw-#150, bw-#120, bw-#90)
DE incline press - 8 x 2 (#135)
Yoga: 'class'
time = 1 hour
4pm
Strength:
high cable flyes - 4 x 12 (#10)
low reverse cable raises - 3 x 12 (#10)
low cable flyes - 3 x 12 (#7.5)
high reverse cable raises - 3 x 12 (#10)
Metcon: 'triplet'
10 rounds for time:
5 push ups
5 box jumps 24"
10 db swings #30
time = 9:33
6pm
run:
distance = 2.15 miles
time = 24:00
100 day push up challenge: Day 99 (4950 total)
Strength:
RP db strict press - 3 x 6(/6/4/3/2) (#25, #35, #45)
ME machine dips - 3 x 3 (bw-#150, bw-#120, bw-#90)
DE incline press - 8 x 2 (#135)
Yoga: 'class'
time = 1 hour
4pm
Strength:
high cable flyes - 4 x 12 (#10)
low reverse cable raises - 3 x 12 (#10)
low cable flyes - 3 x 12 (#7.5)
high reverse cable raises - 3 x 12 (#10)
Metcon: 'triplet'
10 rounds for time:
5 push ups
5 box jumps 24"
10 db swings #30
time = 9:33
6pm
run:
distance = 2.15 miles
time = 24:00
100 day push up challenge: Day 99 (4950 total)
11/30 WOD
9:30
run: 'light'
time = 20 minutes
Strength:
DE strict press - 10 x 2 (#95)
db incline press - 4 x 6 (#35, #45, #55, #65)
cable flyes - 3 x 12 (#40)
Yoga: 'class'
time = 1 hour
100 day push up challenge: Day 96 (4656 total)
run: 'light'
time = 20 minutes
Strength:
DE strict press - 10 x 2 (#95)
db incline press - 4 x 6 (#35, #45, #55, #65)
cable flyes - 3 x 12 (#40)
Yoga: 'class'
time = 1 hour
100 day push up challenge: Day 96 (4656 total)
11/27 WOD
9am
Strength
plyo box to box jumps - 1 x 30 (24" to 24")
lat pull down machine - 3 x 10 (#90)
seated close grip row machine - 3 x 10 (#70)
leg extensions - 3 x 6 (#70)
leg curls - 3 x 12 (#40, #50, #50)
hip flexor - 3 x 10 (#50)
11:30am
stroller run: '1 minute ladder'
1 min on/ 1 min off, 1 min on/ 50 sec off, 1 min on/ 40 sec off, 1 min on/ 30 sec off, 1 min on/ 20 sec off, 1 min on/ 10 sec off, 1 min on/ 20 sec off, 1 min on/ 30 sec off, 1 min on/ 40 sec off, 1 min on/ 50 sec off, 1 min on/ 1 min off, 1 min on....
distance = 1.43 miles
8pm
AIS: 'hips, knees & back'
time = 1 hour
100 day push up challenge: Day 93 (4371 total)
weight = 232 (gym scale)
Strength
plyo box to box jumps - 1 x 30 (24" to 24")
lat pull down machine - 3 x 10 (#90)
seated close grip row machine - 3 x 10 (#70)
leg extensions - 3 x 6 (#70)
leg curls - 3 x 12 (#40, #50, #50)
hip flexor - 3 x 10 (#50)
11:30am
stroller run: '1 minute ladder'
1 min on/ 1 min off, 1 min on/ 50 sec off, 1 min on/ 40 sec off, 1 min on/ 30 sec off, 1 min on/ 20 sec off, 1 min on/ 10 sec off, 1 min on/ 20 sec off, 1 min on/ 30 sec off, 1 min on/ 40 sec off, 1 min on/ 50 sec off, 1 min on/ 1 min off, 1 min on....
distance = 1.43 miles
8pm
AIS: 'hips, knees & back'
time = 1 hour
100 day push up challenge: Day 93 (4371 total)
weight = 232 (gym scale)
11/25 WOD
9am
run - 'sprints'
10 x 40m (30 seconds rest)
total distance = 1.22 miles (vv)
running time = 19:35
6pm
AIS: 'hips, knees & back'
time = 1 hour
100 day push up challenge: Day 91 (4186 total)
run - 'sprints'
10 x 40m (30 seconds rest)
total distance = 1.22 miles (vv)
running time = 19:35
6pm
AIS: 'hips, knees & back'
time = 1 hour
100 day push up challenge: Day 91 (4186 total)
11/22 WOD
9am
run - 'stroller runabout'
distance = 7 miles (RB)
running time = 1:48:57
7pm
AIS: 'hips, knees & back'
time = 1 hour
100 day push up challenge: Day 88 (3916 total)
run - 'stroller runabout'
distance = 7 miles (RB)
running time = 1:48:57
7pm
AIS: 'hips, knees & back'
time = 1 hour
100 day push up challenge: Day 88 (3916 total)
11/19 Hybrid (mysac)
8am
run - 'stroller runabout'
distance = 2.68 miles (RB gym)
running time = 38:30
8:30pm
Strength
DE strict press - 12 x 1 (#95)
ME bench press - 4 x 3 (#135, #155, #175, #195)
RP DB press - 2 x 6, 1 x 6/3/2 (#30, #40, #50)
SS upright/db press/rear lat - 1 x 10/10/10, 1 x 8/8/8 (#80/#25/#15)
machine dips - 3 x 20/16/12 (bw-#150)
9:30am
run - 'stroller runabout'
distance = 6.11 miles (RB gym)
running time = 1:20:30
100 day push up challenge: Day 85 (3655 total)
weight = 243 (gym scale)
injury: the back stiffened up at the end of weight training today & has been pretty sore all night. hopefully i will wake up tomorrow & it will be manageable.
run - 'stroller runabout'
distance = 2.68 miles (RB gym)
running time = 38:30
8:30pm
Strength
DE strict press - 12 x 1 (#95)
ME bench press - 4 x 3 (#135, #155, #175, #195)
RP DB press - 2 x 6, 1 x 6/3/2 (#30, #40, #50)
SS upright/db press/rear lat - 1 x 10/10/10, 1 x 8/8/8 (#80/#25/#15)
machine dips - 3 x 20/16/12 (bw-#150)
9:30am
run - 'stroller runabout'
distance = 6.11 miles (RB gym)
running time = 1:20:30
100 day push up challenge: Day 85 (3655 total)
weight = 243 (gym scale)
injury: the back stiffened up at the end of weight training today & has been pretty sore all night. hopefully i will wake up tomorrow & it will be manageable.
11/14 Hybrid (mysac)
8:30am
run - 'stroller tempo: mile repeats'
distance = 5 x 1 miles with 1 min rests (miramar lake)
running time = 58:30
8:30pm
AIS: 'hips, knees & back'
time = 1 hour
100 day push up challenge: Day 80 (3240 total)
big improvement today with my mile repeats! the last time i ran it was like 12:30-13 miles and today i was under 11 minutes on each repeat. i have to attribute this the spin classes. the muscles are not fatiguing as fast and i feel it more in the cardio then the legs now.
run - 'stroller tempo: mile repeats'
distance = 5 x 1 miles with 1 min rests (miramar lake)
running time = 58:30
8:30pm
AIS: 'hips, knees & back'
time = 1 hour
100 day push up challenge: Day 80 (3240 total)
big improvement today with my mile repeats! the last time i ran it was like 12:30-13 miles and today i was under 11 minutes on each repeat. i have to attribute this the spin classes. the muscles are not fatiguing as fast and i feel it more in the cardio then the legs now.
11/10 WOD
9:30am
run - 'timed tosh' (stoller)
3 rounds of:
4 min on/ 2 min off, 3 min on/ 1:30 min off, 2 min on/ 1 min off,
distance = 2.61 miles (vv) [10:06 pace]
i decided to half the rest times on the tosh run.
diet: 'fasting'
so i have been experimenting with intermittent fasting the last few weeks. did a 22 hour fast yesterday. still getting in a good amount of calories in one big meal. most of the times i will do a late lunch & dinner. i have been doing 2 days of fasting followed by a full day of eating.
100 day push up challenge: Day 76 (2926 total)
run - 'timed tosh' (stoller)
3 rounds of:
4 min on/ 2 min off, 3 min on/ 1:30 min off, 2 min on/ 1 min off,
distance = 2.61 miles (vv) [10:06 pace]
i decided to half the rest times on the tosh run.
diet: 'fasting'
so i have been experimenting with intermittent fasting the last few weeks. did a 22 hour fast yesterday. still getting in a good amount of calories in one big meal. most of the times i will do a late lunch & dinner. i have been doing 2 days of fasting followed by a full day of eating.
100 day push up challenge: Day 76 (2926 total)
11/5 WOD
9am
run - 'stroller runabout'
distance = 7.75 miles (RB)
running time = 2:03:30
4pm
Strength
Lumber Jacks - 6 x 8 (#80, #120, #160)
bench press - 3 x 3 (#135, #155, #175)
strict press - 3 x 3 (#95, #135, #145)
front later raises (palm up) - 6 x 12 (#20)
bent over cable laterals - 6 x 10 (#40, #30, #20)
upright rows - 3 x 10/10/16 (#80, #70, #30)
100 day push up challenge: Day 71 (2556 total)
weight = 239.5 (gym scale)
run - 'stroller runabout'
distance = 7.75 miles (RB)
running time = 2:03:30
4pm
Strength
Lumber Jacks - 6 x 8 (#80, #120, #160)
bench press - 3 x 3 (#135, #155, #175)
strict press - 3 x 3 (#95, #135, #145)
front later raises (palm up) - 6 x 12 (#20)
bent over cable laterals - 6 x 10 (#40, #30, #20)
upright rows - 3 x 10/10/16 (#80, #70, #30)
100 day push up challenge: Day 71 (2556 total)
weight = 239.5 (gym scale)
11/2 WOD
8am
run - 'stroller tempo: mile repeats'
distance = 5 x 1 miles with 1 min rests (miramar lake)
running time = 1:10:00
100 day push up challenge: Day 68 (2346 total)
run - 'stroller tempo: mile repeats'
distance = 5 x 1 miles with 1 min rests (miramar lake)
running time = 1:10:00
100 day push up challenge: Day 68 (2346 total)
10/31 WOD
9am
stroller run: '1 minute ladder'
1 min on/ 1 min off, 1 min on/ 50 sec off, 1 min on/ 40 sec off, 1 min on/ 30 sec off, 1 min on/ 20 sec off, 1 min on/ 10 sec off, 1 min on/ 20 sec off, 1 min on/ 30 sec off, 1 min on/ 40 sec off, 1 min on/ 50 sec off, 1 min on/ 1 min off, 1 min on....
distance = 1.41 miles
100 day push up challenge: Day 66 (2211 total)
stroller run: '1 minute ladder'
1 min on/ 1 min off, 1 min on/ 50 sec off, 1 min on/ 40 sec off, 1 min on/ 30 sec off, 1 min on/ 20 sec off, 1 min on/ 10 sec off, 1 min on/ 20 sec off, 1 min on/ 30 sec off, 1 min on/ 40 sec off, 1 min on/ 50 sec off, 1 min on/ 1 min off, 1 min on....
distance = 1.41 miles
100 day push up challenge: Day 66 (2211 total)
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