Week 14 of Crossfit WOD’s + Triathlon Training

Posted: May 5, 2010 by Dave Kohrell in Crossfit, Marathons
Tags: , , , , , , ,

Weekly stats – total miles 11,  total time –  1 hour 42 minutes
* Running –  9  miles
* Walking – 0 miles
* Bike/spinning – 2 miles
* Swimming – 0 miles
* Rowing – 0 miles
* Crossfit – WOD (workout of the day) – 2
The taper week before a marathon.  This week, like 17 other week before a marathons before them, is challenging.  I’m feeling good and am chomping at the bit to go.  But need to rest and recover.
Sunday, Day 92.  A little two’fer.
  • 2 mile bike ride with Heidi towing
  • CrossFit Endurance Strength WOD – 7 rounds of (7 push press, 7 hang squat cleans, 7 lunge steps, 7 swings, 7 deadlifts and 7 burpees – no db on burpee). 294 total. Used 25 lb dumbbells. Was feeling like it was time to quit after 3 rounds but thought about next Sunday’s marathon — not a good idea to quit there ;-).

Monday, Day 93 – 2.2 mile jog with Heidi, Joy, Sherri and Anelle during Rachael’s track workout.  Little loop through trendwood.  A chilly spring night with some light rain.

Tuesday, Day 94 –  UNL Track 3.32 miles.  Tabata and Sprint Quarter with Elizabeth while big dogs where roaring around us.  8 rounds of 20 sec on 10 sec rec. Result. .71 miles or 5.55 mi pace. Recovery 400 and then a 86 second quarter.  Nice cool down

Wednesday,  Day 95 – Rest

Thursday, Day 96 –  Final Crossfit WOD with some extra spice.  Crossfit WOD from 4/27: 30 handstand pushups, 40 pull ups (14 strict, 26 kip/jump), 50 db swings (25lbs), 60 situps, 70 burpees – 22.11. + 80 squats, 90 bicycles and 100 jump rope -10.50 (520 total)

Friday, Day 97 –  Last run before the marathon – Holmes Lake on a nice Spring morning.  Felt great.  Hamstrings were a little sore from Thursday (think it was the bicycle ab work).   Eased into a slightly faster than marathon target pace – 8.11, 8.02, 8.20. Lake was full after recent rains, split over the trail in about 5 spots. Beautiful morning. Bring on the marathon!

Saturday, Day 98 – Rest – watched the kids run the Lincoln Mayor’s Run (1 mile), packet pick up, watched 2 soccer games, coached a soccer game, pre-race dinner and then sleep.

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