Training Log: 06.07.2014

Busy work schedule caused me to not log for a bit, but have still been training 6-7x/wk. A few days ago switched to ThorneFX vitamins.

Warmup – 10 pushups, 10 squats, butt kicks, high knee, kerioki, backwards run to sprint, burpee to sprint

Cycle – 14.5 mi … phone got heat warning about half way thorough so don’t know my exact performance. Based on data available (about 70% of route), average pace 16mph

http://www.strava.com/activities/150631576
http://www.strava.com/activities/150631787

Run – 3.29 mi average pace 8:43. Lower back + both anterior tibia sore, especially in the beginning

http://runkeeper.com/user/mjsteve1/activity/369439747

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Training Log: 02.22.2014

About 8 hours of sleep. Still have sore throat.

8:15 200mg Ibprofine

8:45 HRV 81, RHR 65

9:10 2x staminol, 1x mega men vitamin, 1G L-Argine, 1G fish oil, Zantac, Clariton-D

9:15 KIND nut & seed bar

9:20 ON Platinum Pre

10:00 CrossFit—
10 Power cleans @ 95#
15 Wall balls @ 20#
10 Power cleans @ 95#
15 Wall balls @ 20#
10 Power cleans @ 95#
15 Wall balls @ 20#
10 Power cleans @ 95#
15 Wall balls @ 20#
10 Power cleans @ 95#
10:44

11:00 ON 100% whey, 5G creatine, 8oz Almond milk

11:15 Iced toddy coffee w/ dash of 2% milk, blueberry muffin

13:15 Bike trainer – 4.2.1 Intervals (From Power Speed Endurance)

13:45 90mg oil of oregeno, 1x mega men vitamin, 1x prostate formula, 1x staminol, 2G l-glutamine, 1g fish oil

13:55 Half of leftover kale/chicken lunch not used this week

16:45 Half turkey & spinach on whole grain & cup of chicken noodle from Panera, other half of left over lunch

17:15 Half banana w/ peanutbutter & chia

18:00 other half of banana

18:30-1:00 — Jump back ball — Random snacks prior (celery, nuts, pretzels, chocolate). Champaign, vodka.

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Training Log: 01.26.2014

10:26 HRV 73 RHR 69

11:00 Oatmeal & gluten free waffles, coffee, BCAA

13:30 4oz/half scoop ON platinum pre

13:45 Intervals on bike – 1 fast/1 slow

14:40 4oz/half scoop ON platinum pre, half quest bar (half of GNC performance and vitality)

15:20 Swim
100y Swim/warmup
100y Pull/warmup
100y Kick/warmup

5x 50y sprints w/ :30 recovery

25y easy

10 side of pool muscle ups

3 rounds of
10 pushups
50y sprint
3:21 

16:00 Half QuestBar, 100% whey w/ 5g Creatine in 6oz skim

16:30 1000MG BCAA (half of GNC performance and vitality)

20:00 grass fed paleo beef stew

21:00 manhattan

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Training Log: 12.27.2013

Morning HRV: 83

CrossFit
Power Clean (Work up to 5×1 increase)
Worked up to 125# — was only able to do 1 rep at that weight. 

Metcon (3 Rounds for reps)
5-min AMRAP of:
3 Back Squats 275/215
9 Ab-Mat Sit-ups
Then, 5-min AMRAP of:
3 Back Squats 225/175
9 Ab-Mat Sit-ups
Then, 5-min AMRAP of:
3 Back Squats 185/125
9 Ab-Mat Sit-ups –
Post total reps for each individual AMRAP.
145#-63
135#-48
125#-59
170 total reps 

Cycle trainer 
8mi tempo ride: 28:26/25:00 active average active speed 19.23 (according to Wahoo app)
Stopped to fix HR sensor + again to fix music

HR Recovery: 50

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