sep 1, 2011

Sunday, aug 28th:
Hannah and I worked out at lunch when Chloe was sleeping: Leighanne was at a conference all weekend.
Did some SL bounding + tuck jumps + few pace pick ups in the drive way
then...
200 m row @ 97%
rest 2:30 x 5
(36.5, 37.2, 36.8, 36.5, 36.2 sec)

 RPE - 15 min @ 6 = 90 points - 778 TOTAL Points week 1

Monday, Aug 29th:
AM - 45 min - 1st 24 min @ 4-5 = 120 points
2nd 21 min @ 6-7 = 126 points, therefore 246 points for AM Run - did part of triangle loop, then up 98th to legacy then over and back - GOOD RUN choice for this effort, rolling, effective, different

Week 2 points begin - 246 points for today

PM
with MAx @ CF 480
A. HSC x 3 - built to 175 x 3 x 2 sets
B. OHS - 95# x 10 x 3
C. 1-5 CTB chin ups x 4 - LOT faster than last week

Aug 30th:
did Bell Road hill, went down paradise behind my house then all the way up Bell Rd - hill route, not really hilly just incline the whole way - 35-40 min total - only 10-15 of it was at 6-7, therefore 25 x 3 = 75, 15 x 6 = 90, total for day - 165 (+246) = 411

Aug 31:
AM
aggressive out and back to village gym on NTPP - 25 min total @ 7 = 125 points (good pace run this AM) + 411 = 536

PM
@ CF 480 at lunch during CCP
A. Power CLean x 2 - built to 215 x 2
B. HSPU/KBS 2pd x 5 sets
C. Toes to bar slow - 21 reps
D. skipping

Sep1
17 min - triangle loop, poor sleep and tired CNS wise from course so easy 17 min this AM
17 x 3 = 51 (+536) = 587