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: 02.08.2014

8 hours of sleep.

8:32 HRV 72, RHR 67

9:05 QuestBar

9:30 ON Platinum pre, 1G BCAA

10:00 CrossFit—
Metcon (Time)
For time.
750-meter Row
50 BP OH Walking Lunges 35# (RX)
25 Pull-ups
25 Thrusters 75# (RX was 115#)
25 TTB
50 BP OH Walking Lunges
25 Pull-ups
25 Thrusters
25 TTB
25:15 

11:00 ON 100% Whey w/ 5G creatine in 6oz skim

11:30 Iced toddy, blueberry muffin, 1G fish oil, 2G L-Glutamine, 1x mega men sport, 1x burn-60, 500mg L-Arginine & 500mg L-Citrulline

13:30-14:30 8 min FTP baseline w/  TrainerRoad – Set FTP to 277 & LTHR to 132. 1 hr total workout. 

15:00 Banana, a few sweet potato tortilla chips, half serving of nuts, 1/3 green juice

15:06 HRV 70 HR 72

15:30 2G L-Glutamine, 1x mega men sport, 1x burn-60

17:00 Peanut-butter crackers

19:30 Stuffed pepper soup, almond chicken, sweet potato fries, jamison & ginger

23:00 Two whiskey rocks

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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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