Sunday: Run 75 min @ 13.1 mile pace
Monday: Strength: 1 – 1 – 1 – 1 – 1 – 1 – 1 Back Squat
WOD: 21-15-9
Deadlift (205/115)
Burpees
Pull-ups
Tuesday: Long Interval: 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest
Wednesday: Strength: 5 x 5 strict pull-ups, strict dips
WOD: 1/2 Cindy:
10 minute AMRAP:
5 Pullups, 10 Pushups, 15 Air Squats
Thursday: Short Interval: 2-3 x TABATA (:20 hard on, :10 off for 4min), rest 4 min after each TABATA; goal is to match total distance for each TABATA
Friday: WOD:
3 RFT:
15 cal row
15 clean and jerks (115/65)
Yesterday morning I did a 25-minute run on the side of the road, mixing in sprints, push-ups, walking lunges and burpee broad jumps.
Today I did: Back squat: 205-215-225-235-245-250-250
Been quite a while since I did heavy back squats. Good to get back into it.
WOD (21-15-9): 7:59 Rx’d
Did a 4 mile run on Sunday. Ran out of time to do the full 75 minute run before dinner plans.
Monday’s WOD: 5:53 RX’d.
Tonight I ran 10 miles–1:16:04
That’s a 7:36-mile pace. That would be about a 1:40 half marathon.
I’d like it to be faster than that, but we’ll see how it goes.
Tonight felt pretty good, but I don’t know if I could be significantly faster.
Did the long interval WOD resting as long as previous run but no more than 2:00.
3 x 800m: 2:52, 2:51, 2:49
3 x 600m: 2:20, 2:18, 2:15
3 x 400m: 1:19, 1:20, 1:15
3 x 200m: 0:42, 0:40, 0:39
Did the Friday WOD: rows and C&J — 9:36 Rx’d
The rows were fine, but those clean and jerks took it out of me.
Still recovering from the run yesterday.
Long intervals:
800s: 2:40 – 2:58 – 3:08 – busted out way too fast on that first run. Ouch.
600s: Misjudged the distance. I was running 400s: 1:24 – 1:25 – 1:28
400s: 1:20 – 1:30 – 1:29
200s: :35 – :38 – :38
That was horrible.
Strength: 5×5 strict pull-up, ring dips, untimed
Half Cindy: 13 rounds + 5+4 = 399 reps
3 x 2 miles, 6 minutes rest
1. Shot for 13:00 (6:30 miles), hit 13:03
2. Shot for 13:45 (6:52 miles), hit 13:43
3. Shot for 14:30 (7:15 miles, my goal for the half-marathon), hit 14:23 with a kick at the end.
Pace on the last run felt good and sustainable, but I’m not sure about doing it 13.1 miles. It would put me across the finish at 1:35. We’ll see!
Monday — 13:35 It was tough but Dan & Emily Burns were great encouagements.
Tuesday– Rachy and I did it together, stayed consistent most of the way through.
Wednesday – 6 rounds of Cindy
Thursday – Tabata -about 100m each 20 seconds
Friday – 11:13 or so for the WOD
Sunday — 10 miles at race pace and then slowed on the last mile. 1:25 at 10 so 8 1/2-9 min and then 10 minute mile for the 11th mile.