05.28.12
Bike Ride in Central Park - 14.01 miles
5 mile intervals at fast pace x2
Interval 1 = 15:00 (pace = 20.0 mph)
Interval 2 = 14:44 (pace = 20.4 mph)
05.27.12
Quick Run - 2.17 miles
Total Time = 19:03 (mile pace = 8:46)
Mile 1 = 8:43
Mile 2 = 9:06
Mile 0.17 = 7:08
05.25.12
Bike Ride in Central Park - 20.15 miles
5 mile intervals at fast pace x3
Interval 1 = 14:50 (pace = 20.2 mph)
Interval 2 = 15:03 (pace = 19.9 mph)
Interval 3 = 15:13 (pace = 19.7 mph)
05.23.12
A. Tempo Run - 1.70 miles
Total Time = 12:32 (mile pace = 7:22)
Mile 1 = 7:29
Mile 0.70 = 7:12
My right knee/shin hurt so I cut my run short and came back to the gym to do a CrossFit workout.
B. “Kettlehell Lite”
3RFT @ 16kg:
20 Deadlifts
20 SDHP
20 KBS
10 1-arm swings, right
10 1-arm swings, left
10 Snatches, right
10 Snatches, left
Time = 13:20
05.22.12
A. Jump rope for 15 minutes
2:00 singles, 1:00 rest
B. Deadlifts 5, 5, 3, 3, 1, 1
Weights = 135, 155, 205, 205, 225, 225
C. For time:
32 Squats
32 Push Jerks @ 85#
100 Single Jumps
32 KBS @ 24kg
32 Lunges per Leg
32 Burpees
32 Sit-ups
32 Squats
Time = 13:32
I felt like crap today. I couldn’t run because my knee hurts from the half and I think I might be getting sick.
05.19.12
Brooklyn Half Marathon
Garmin Splits
Total Distance = 13.22
Total Time = 1:39:47 (mile pace = 7:33)
Mile 1 = 7:40
Mile 2 = 7:51
Mile 3 = 7:31
Mile 4 = 7:53
Mile 5 = 7:55
Mile 6 = 7:56
Mile 7 = 7:22
Mile 8 = 7:37
Mile 9 = 7:20
Mile 10 = 7:17
Mile 11 = 7:20
Mile 12 = 7:21
Mile 13 = 7:14
Mile 0.22 = 6:52
http://connect.garmin.com/activity/180130376
Official Splits
5K = 24:06
10K = 48:48
15K = 1:12:01
20K = 1:34:51
Total = 1:39:48 (mile pace = 7:38)
Overall, the race felt pretty good. My stomach hurt though. I had some coffee about 1.5 hours before the race. I think I should have had it earlier. I probably should have eaten less the night before and earlier. I ate around 8-9pm.
05.17.12
“CrossFit Baseline Down and Up”
For time:
500m Row
40 Squats
30 Sit-ups
20 Push-ups
20 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
500m Row
Time = 10:43
I think I could have broken 10:00 if I was more rested.
05.16.12
Red Tide Swim Practice (Total Yards = 2,750)
Warm-up: 500 swim, 100 kick
A. 16x50
IM order
1 kick, 2/3 drill, 4 swim
B. 2x200 swim
4x75 IM
2x200 pull
2x50 stroke
4x25 IM order fast
50 easy
CrossFit Workout
A. Jump rope for 15:00
Single jumps for 2:00, rest for 1:00
B. Bench Press 5x5 @ 145#
C. AMRAP 10:00
25 Squats
25 KBS @ 24kg
Score = 5+1
05.15.12
Tempo Run - 3.41 miles
Total Time = 25:02 (mile pace = 7:21)
Mile 1 = 7:39
Mile 2 = 7:19
Mile 3 = 7:20
Mile 0.41 = 6:43
http://connect.garmin.com/activity/178637535
Solid run overall, but my right knee and shin are still not 100%.
