Cardio Workouts, CrossFit, Marathon Training, Richmond Marathon 2013, running, Strength Training, Travel, Weekly Workouts

Weekly Workout Wrap Up (7/22-7/28)

W3

Monday 7/22

  • CrossFit WOD

IMG_5489

  • 1 mile cool down

Tuesday 7/23

  • Overhead Squat (work up to 1RM)
    • Warm up- 3×3 @ 33#
    • 2 @ 43#, 1 @ 53#, 1 @ 63#, 1 @ 73#, 1 @ 78#
  • CrossFit WOD

IMG_5490

Wednesday 7/24

  • Endurance WOD- 4x400m repeats with 2 minute rest
    • 400m warm up @ 9:56 pace
    • Interval 1- 1:36.96 (6:28 pace)
    • Interval 2- 1:33.81 (6:15 pace)
    • Interval 3- 1:30.48 (6:02 pace)
    • Interval 4- 1:36.17 (6:35 pace)
  • Hotel Room WOD (3 rounds)
IMG_5438
Source- Spartan Race

IMG_5440

Thursday 7/25

  • CrossFit WOD (CrossFit Huntsville)
    • I finished 186 reps. I was unable to finish the remaining 14 snatches within the 20 minute time cap. Snatches were @ 55#

IMG_5491

Friday 7/26

  • Rest Day

Saturday 7/27

  • CrossFit Partner WOD with 800m warm up

IMG_5492

  • Trail/Hill Run (4.0 miles, 35:10)
    • Mile Splits- 9:06, 8:34, 8:50, 8:37
    • Long runs like this (yes, I now consider this long eeeek) are super hard lately. I didn’t eat before this run so I am also hoping that is the reason why I felt so sluggish.

Sunday 7/28 

  • Rest Day

Weekly Miles: 7.25 miles
Yearly Miles: 357.05
Weekly Minutes: 270 minutes

Advertisements

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