(warm-up)
Stretch
hand stands
Workout
Row 5000m for time- as fast as possible
Run 10k- slow pace uphill
(cool-down)
Stretch
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This blog is a record of the training regime I have subjected myself to. Through years of study and great influences from Gym Jones and Crossfit, I share both my knowledge and experience .
Personal Records
CROSSFIT
Fran- 8:34
500m- 1:38
1000m- 3:24
2000m- 7:02
5000m- 18:53
10000m- 38:58 STRENGTH
Pull-ups- 18
Push-ups- 89
Deadlift- 396
Squat- ???
Fran- 8:34
RUNNING
1 mile- 5:40
2 mile- 11:50
3 mile- 19:49
4 mile- 27:43
10k- 44:39
Half Marathon- 1:52:13
TRIATHLON
Sprint (300m/12mi/3.1mi)- 1:05:43
Olympic (1500m/26mi/6.2mi)- 2:50:04
500m- 1:38
1000m- 3:24
2000m- 7:02
5000m- 18:53
10000m- 38:58 STRENGTH
Pull-ups- 18
Push-ups- 89
Deadlift- 396
Squat- ???
Knowledge
Blog Archive
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2008
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April
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- Wednesday- Deck Up Pain
- Tuesday- Light Cardio
- Monday- Muscle Endurance
- Saturday- Race
- Friday- Pre-Race Session
- Thursday- Recover
- Wednesday- Back on the Bike
- Tuesday- Recover
- Monday- Back to the Pool
- Saturday- Salt Lake City Half Marathon
- Thursday & Friday
- Wednesday- 1/2 Marathon Taper
- Tuesday- Recovery
- Monday- Cardio Reset & Rebuild
- Saturday- 1200 Reps Per Hour....or Better
- Friday- Cardio Build
- Thurday- Musculur Endurance Circuit
- Half Marathon Prep
- Too Much Cardio
- Swim Free & Die Hard
- Active Recovery & Rebuild
- All Around the World- 50 Times
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April
(22)
1 comment:
Notes:
I did my best ever on the row. The run made me wanna quit after 30 min. Powered through for another 30 to make it in exactly one hour.
Here is the break-down:
5000m row- 9:15 (with a 2000m split of 7:23!! my PR)
2:23 min water break
10000m run- exactly 1 hr
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