oct 18, 2011

AM:
750 m swim
(swam 500 m in 17 min with 25 m laps and again shorter breaks)
have to learn bilateral breathing for more efficiency
short hot tub, done

Noon @ Regenerate:

mon, oct 17, 2011

AZ bobcat

AM Run:
Tempo Work
over NTPP, down Legacy, over 94th where i saw my first AZ Bobcat - looking for a picture of it - had not tail, walked across the road, saw me coming and did not even flinch - then jumped up onto a brick wall - 4-5 ft high and was on the lookout - of course i kept running, a little harder, but kept running
up to Bell to NTPP and home
DId tempo intervals - first bunch were fine, then by Legacy onward (maybe downhill thing) started L calf and R hamstring/ITB tightness - not enough to stop but was there
Breathing and recovery at high pace was easy so it tells me the engine inside is there, just some tweaks needed on the outer surface

Noon - CF 480:

oct 16, 2011

6.22 miles in 49:36 - Z2 pace
5:30-6:30 AM - beautiful AM
Ran down to a house we looked at yesterday in PowderHorn Ranch
felt good throughout, stayed tall and kept breath @ 1 every 3-4 steps, easy pace, can go couple of hours at that pace now

yesterday totals approx.
P-25+10+10+15+20+10=90g
C-30+25+15+20+15+10+15+10=140g
F?

oct 15, 2011

AM:
up at 5 AM
- biked to pool, little warm up on deck then...
25 m x 26 - rest 20-30 sec b/t laps
I kind of like the fact that i go faster per lap and rest at end although over time 1K straight is a nice goal...

Food the other day in macros:
112 g P
108 g C
75 g F
approx - 1600 kcal
(the day before we had pizza at supper and i had lots so that might be something about that but have been trying to count my carbs in day as volume is higher)
yesterday carbs: - 25 + 20 + 13 + 36 + 5 + 25 + 10 = 134g - better, slept good as well
Run to come...

Went to Scottsdale Comm College TRack to run; nice track...way too f'in hot
did 2 x 400 in 1:24 and was burning up
the 400's felt like i was in mud...so left there, bought some running shorts at Runner Store in North Scottsdale and went home...

oct 3-14, 2011

Oct 14, 2011
AM:
Run loops around paradise and McD Mtn Ranch community
up, over, little down, over, longer down, back up was the loop
about 5 min per loop, did 4-5x @ 80-90%
Noon:
CF 480
 5 sets:
3 HSC - 145#
5 HSPU
Row 20 sec @ 95%
(103,104,107,110,114m)
+
muscle up, wall ball and FLR practice

Oct 13th:
AM
Swim 22 laps of 25 m free style
rest 20-45 sec at end, efficiency is coming!

Noon
soccer pitch on greenway/hayden
walk 1/2 pitch, then speed work for 1/2 pitch x 10
(about 10 sec per spurt)
rest 5 min
speed work full pitch - 70% 1st 1/2, 90% 2nd 1/2
(about 20-30 sec total work)
walk back x 3
- good speed session on technique

Oct 12th:
AM
Ran @ 9AM from Regenerate for 28:25
(down 90th, over 1 street, then down till I hit Cactus and back)

Noon
PC x 3/BP x 5
PC-135/155/175/195
BP - 135,155,175 x 5 x 3
+
AMRAP in 10 min:
7 toes to bar
7 ring push ups
7 KBS - 1.5 pd
(approx 10-12 rds)

Oct 11th:
AM
Swim 20+ laps @ pool

Noon @ regenerate:
1 min around bldg @ 90%
walk rest 90 sec x 6
+
Bike 5 min @ 85%
easy 2 min x 2

Oct 10th:
AM
Run brisk work in Balboa Park in San Diego - 30 min

Noon
Invictus
Clean and Jerk x 2
built to 205
+
4 rds:
12 PP - 95#
12 KBS - 1.5 pd
+ sit ups

Oct 8th/9th:
OPTathlon and BD Bash

Oct 7th:
AM
Run along San Diego harbour - 35 min or so

Noon @ Invictus
 with CJ and Sean
Javorek Complex x 3 - 95#
(Row, PC, FS, Press) each x 5
+
Squat Clean Thruster x 3 x 3 - built to 135# x 3
+
strict chin up ladder - 1-3 x 6

Oct 6th
off - travel day

Oct 5th
AM
Swim 30-45 min @ easy pace free style

PM
Noon @ CF 480
FS x 5 x 3
+
Clean and Jerk x 3 x 3
+
toes to bar practice

Oct 4th
AM Swim 30 min free style broken sets
Noon
cross soccer pitch sprints
30-32 sec across
rest 2:30 x 5
all times 2
(rest 5 min b/t sets)


Oct 3rd:
monday AM:
Ran - unsure of distance but easy run around neighbourhood

Noon @ CF 480 - unknown?

oct 2, 2011

This AM - 5.13 miles in 45 min - 9 min mile, should be an 7:45-8 min mile for long days; will change as i get used to that; I like the Sun longer run at nice pace; easy to get up, no rush needed - change this AM was up at 4:45, that made a difference in the prep time as by the time i took a crap, rolled out and moved around, it was 5:18; therefore still time to fit it in.

Have to find time to research the great horned owl; thought i heard one on the way home, maybe not necessarily that owl in particular but a sound like one as i was crossing over the water duct - here is a video of one of them:
http://www.youtube.com/watch?v=Dhf-BOy5lhU

Oct 1, 2011

AM:
Up at 5:10 AM, then about 15-20 min of mobility work and ran down paradise lane (saw a Coyote - hair came up on my neck - good pre adrenaline push), then over 98th, down BEll, over 94th to Legacy, then to Village Center, then back home on NTPP - pace was sub VO2 Max - about 30-35 min I guess total - wind was really bad going up Legacy towards Village but kept pace lowered
Calves were fine, but i can tell they will be sore tomorrow if no recovery today...was thinking maybe i need some road shoes for the asphalt

thought i'd also post Nick Symmonds layout for a week:
"Monday:
* AM - Lifting with Coach Radcliff + 6×100 m strides. + 7 mile run
* PM - 4 mile easy shake out run
Tuesday:
* AM -Workout. (intervals on and off the track usually totaling 8-10k)
* PM - 30 minute lap swim
Wednesday:
* AM - Lifting with Coach Rad + 6×100m strides. + 7 mile run
* PM - 4 mile easy shake out run
Thursday:
* AM - Light Workout (hill repeats, fartleks, or 200m repeats)
* PM - 30 minute lap swim
Friday:
* AM -6 mile run
* PM - Hunting or fishing
Saturday
* AM -Workout (most weeks this is a 4-5 mile pace run)
Sunday
* AM -Long run (90 minutes or about 14 miles)"