Posts Tagged ‘Crossfit Fran’

5 Weekly stats + a Sunday – Day 148 to 184.

Week ending 6/27 7/4 7/11 7/18 7/25
Running 12 21 21 12 21
Walking / Hiking 0 0 0 6.95
Cycling/spinning 0 7.5 2.25 2.25 21
Swimming .17 .2 .2 .45
Rowing 1.0 .25 .5 0
CrossFit WOD’s 2 1 3 2 2
Total miles, Time. Workouts (WODs), Highlights 13 miles
3:02
10WODs
1,000’s and Obs. Hill
28 miles
4:19
6 WODs
MS Run
25 miles
5:09
12 WODs
5k Timed Run @ NE – 23.41 & CF Fran
23 miles
5:24
13 WODs
Hiking @ Camp Cornhusker
42 miles
6:25
13 WOD’s
Repeat 400’s on Monday – 92-1:42 & balance of bike/run

Drats – another multi-week catch up.  Am just including highlights below and will get back into the full swing of things from August on.  Also am changing up weeks to a Monday to Sunday format – this fits with the Daily Miles tracking.

I used to be far more obssessed about weekly mileage totals – especially for running.  I’ve modified and mellowed a bit.  I try to attain three simple goals now.

  • Monthly total mileage at 140 (swim, bike, run)
    • 3 hard running workouts each week (generally aligned with CrossFit Endurance and broken into speed, hills/threshold and longer medium pace), recovery run and 1 to 2 bike or swim sessions each week.
  • 3 CrossFit/Metcon (metabolic conditioning)/ P90x workouts a week
  • 5 to 6 hours of exercise each week done at a high intensity of anaerobic and aerobic burst (so heart rate above 145).

Highlights over last five weeks.

  1. Mixing in each week a speed workout (Monday nights) and hill/threshold run.  The group is growing by leaps, bounds and sometimes limps!
  2. Give and you’re given back to.  Had hit a lull after June racing, time each week was going down and speed seemed to evaporate.  Then Michelle encouraged running with Ashley Kumlien’s MS Run Across America.  That and inspiration from Prefontaine snapped me out of a slump (July 1).  Also led to meeting new running peeps who keep on adding on!
  3. My CrossFit Fran, Murph and Angie’s are improving, both in time, form and closeness to the “rq’d”.
  4. Hit a nice 5k time trail with Rachael in mid July – was very encouraging.
  5. Can hiking through hills/woods in the heat of day qualify as workout?  Absolutely and did it with my son Joshua at Webelos Camp.
  6. Sometimes an old bike can still do you good!  Love the new Trek Alpha 1.2.  But for biking and running with a dog alongside, the old hybrid and simple pedals works perfectly
  7. Exercise time is going up!  And will need that for the Pike’s Peak Ascent on August 21st!
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Weekly stats – total miles 7.2,  total time – 2 hours 7 minutes
* Running –  7.2  miles
* Walking – 0 miles
* Bike/spinning – 0 miles
* Swimming – 0 miles
* Rowing –  miles
* Crossfit – WOD (workout of the day) – 2

A true recovery week – 2 marathons in 13 day was a blast!  But figured Week 17 of the CrossFit/Tri regiment could use some R E S T.  And as I write this in the midst of Week 18 – feeling the benefit from that rest.

Sunday, Day 113 (5/16) – Rest

Monday, Day 114 (5/17) – CrossFit WOD Lincoln “Angie”.  41 minutes including warm up.  Crazy way to shake out marathon. Warmup 100 jump rope, 100 jumping jacks, 10 pullups, 10 push ups, 10 parallette push ups, 10 sit-ups, 10 knees-to-elbow , 10 squats.  Then Angie for time.   26.17 minutes for 100 pull ups (jump after45), 100 push ups (knee after 81), 100 sit-ups and 100 air squats.

Tuesday, Day 115 (5/18) – Rest.

Wednesday,  Day 116 (5/19)– Rest

Thursday, Day 117 (5/20) –  CrossFit Lincoln WOD “Fran” from 5/18. 21 reps, 15 reps, 9 reps of Thrusters then Pull Ups (so 21 Thrusters/ 21 pull ups).  I did this as required and was pumped about it!  95lbs for Thrusters and strict / light jump for pull. For time – 22.14. Did this in 8.50 on 3/4/10 with 65lbs for Thrusters and all jump pull. After 50 bicycles, 50 mason twists – 2.30.

Friday, Day 118  (5/21) –  5k – 28 minutes.  First day of running (or aerobic activity since Brookings Marathon).  Feeling really good.  I’ve run 19 marathons.  Sometimes I’ve jumped in right away with running and likely have introduced some nagging injuries (knee, plantar faciitis) in doing so.   Today was a nice 5k in just under 9 minute pace with my dog friends Heidi and Cash!  They were chomping at the bit to GO!

Saturday, Day 119 (5/22) –  4.1 miles – 39 minutes.  A little longer run.  Was feeling slightly tired so slept in.  I’ll need to write a bit in a separate blog post about the important of sleep.  In researching fitness, CrossFit, Mark Sisson, et. al. the last several months, the importance of sleep is critical to health and performance.