Weekly Workout Wrap Up (5/13-5/19)

w31

Monday 5/13

  • Treadmill Speed Work (6 miles, 52:31)
    • 1 mile warm up @ 9:13min/mi, 2x400m @ 6:58, 1x500m @ 7:04, 1x600m @ 7:09, 2x700m @ 7:14, 1x600m @ 7:09, 1x500m @ 7:04, 2x400m @ 6:58, 1 mile cool down @ 8:57. 100m walk RI between each interval

photo 1-23

  • NTC Shawn Johnson Stretch Guide – 15 minutes

Tuesday 5/14

  • CrossFit WOD- At CrossFit Milford (CT) while on travel
      • Deadlift- 2×5 reps @ 38# (lbs), 2×2 @ 58#, 1×2 @ 68#, 1×2 @ 78#, 1×2 @ 108#, 1×2 @ 118#
      • Parallel Bar Dips (bodyweight)- 1×5, 1×3
      • WOD (8:01) – 2 reps, 4, 6, 8, 10 Clean & Jerk @ 70# with 100m run in between each set

Wednesday 5/15

  • Mobility Work
  • CrossFit WOD

photo 2-1

  • Hilly Trail Run (5.22 miles, 46:14, 8:51/mi avg)
    • Splits- 9:20, 8:49, 8:20, 8:48, 8:54, 9:04 for last .22)

Thursday 5/16

  • CrossFit WOD

photo 3-19

  • Easy run before kickball (2 miles, 16:58, 8:28/mi avg)

Friday 5/17

  • Strength Training Biceps & Back- 35 minutes
  • Tabata Mashup – 16 minutes

crossfittabatamashup

Saturday 5/18

  • Long “hilly, trail” Run (10.03 miles, 1:29:09, 8:54/mi avg)
  • Splits- 8:44, 9:02, 8:52, 9:27, 8:51, 8:56, 8:54, 8:37, 8:38, 8:50, 8:22 for last .03
  • I immediately regretted the 3 glasses of wine and cupcakes I ate the night before. Someone at work had asked me earlier this week “How do you eat stuff like cake without it causing your runs to suffer?” I didn’t think the way I ate (cake and cupcakes) had anything to so with my runs until I tried running Saturday morning. I felt very sluggish!

Sunday 5/19

  • Last minute CrossFit WOD at Open Gym- 11:05

photo 4-12

Weekly Miles: 23.25
Yearly Miles: 247.99
Weekly Minutes: 511 minutes (129 more than last week!)

Advertisements
This entry was posted in CrossFit, Mobility, running, Weekly Workouts and tagged , , , , , , . Bookmark the permalink.

Leave a Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s