9/30 WOD

today i went to the pool to swim 500m. i wasn't so focused on my time as much as i was applying the 'total immersion' swim technique. i really worked on keeping my balance by sinking my buoy. my problem is when i breath i bring my head too far up and my legs sink. i think i need to get a nose plug and it will be easier to just turn ot the side. i am overcompensating to keep the water out of my nose. i am also trying to get the timing down so i can harness the power of my core in my stroke.


2pm
endurance: 'swim: 500m'

4 drill sets
10 laps
4 drill sets

my time = 8:55

9/28 WOD

11am
brick: 'bike/run'

bike 7 miles (pomorado) = 30:08

run 2.5 miles (GV) = 31:46 (32:25 - 1:04:11)

total time = 1:04:11




preworkout weight = 258 (home scale)

weekly mileage

swim = 0m

bike = 10 miles

run = 3.75 miles

9/27 extra rest day

i needed this extra rest day. this past week i began my taper for my triathlon on oct. 5th. i have been feeling worn out and when i looked at my training log i didn't take a day off all week. so i decided to take today off and then do my last brick session tomorrow morning.

9/26 rest day

my weight = 257 (home scale)

9/25 WOD

2pm
xfit: 'murph'

1 mile run (11:20)
100 pull ups
200 push ups
300 squats (25:27)
1 mile run (12:48)

my time = 59:35 (27:53 half)

9/24 WOD

10am
brick: 'bike/ interval run'

bike 2.5 miles = 9:58

run - 3 rounds, 2 min total rest between rounds
30sec on,30 off, 30 sec on 25 off 30 sec on 20 off, 30 on 15 off 30 on 10 off 30 on 5 off 30 sec on Rest.

my distance = 1.75m

9/23 WOD

level 1 fitness goal = 50 BW squats



*the last day of the 30 day burpup challenge.

burpee to pull up +60 (930 total) in 9:41

9/22 WOD

9am
endurance: 'bike: TT'

bike 7.5 miles (pomorado)

my time = 30:35




burpee to pull up +58 (870 total)

9/21 rest day

i am going to begin my taper and take more rest days these next couple of weeks.

burpee to pull up +56 (812 total)

weekly mileage

swim = 500m

bike = 30 miles

run = 7.25 miles

9/20 wod

noon
brick: 'bike/ run'

bike 2.5 miles = 10:30

run 1.75 miles = 5 min on : 2:30 min off, 6 min on: 3 min off, 7 min on : DONE!





burpee to pull up +54 (756 total)

9/19 rest day

burpee to pull up +52 (702 total) 9:25



weight = 258 (home scale)

9/18 WOD

9am
brick: 'bike/run'

bike 10 miles Po/GV- (:00 - 45:30)

run 2.5 miles GV- (47:30 - 1:16:20)

total time = 1:16:20





burpee to pull up +50 (650 total)

9/17 WOD

10am
endurance: 'bike'

4 miles (flat tire ended workout)

time = est. 15 minutes



11am
xfit endurance: 'ladder: run'

3x of the following ladder.

20 sec on, 20 sec off, 30 sec on, 30 sec off, 45 sec on ,45 sec off, 1 min on, 1 min off.

distance = 1.25 miles



burpee to pull up +48 (600 total)

9/16 WOD

10am
endurance: 'bike TT'

7.5 miles (pomorado rd)

my time = 35:48


6pm
xfit: 'burpup helen'

3 rounds for time
400m run
21 KB swings (1.5 pood)
12 burpups (sub)

my time = 19:42 (splits: 5:40/12:35)



burpee to pull up +46 (552 total)


post workout weight = 259 (home scale)

9/15 WOD

today i decided to hybrid 'fran' with my burpup challenge. the 'burpup fran' wod kicked my butt.


2pm
xfit: 'burpup fran'

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
burpee to pull-ups

my time = 12:54






burpee to pull up +44 (506 total)

inspirational video of the week

this week i am getting really excited about the tri coming up in october. my training is going really well. this week i picked past mission bay tri's to get a taste of what i am in for.

body measurements

neck: 18.5
chest: 51.75
biceps: 16 L, 15.75 R
waist: 48 (44 sucked in)
hips: 42.75
thighs: 25.5 L 26 R

9/14 WOD

i ate a banana & walnuts for breakfast. then an 8oz (20g) protein drink. i also had a banana between swim and bike transitions. i had one bite between the bike and run. i drank water between each transition and a few times on the bike while going up hill. i totally felt fine the whole time.


8am
brick: 'swim/bike/run'

swim 500m = 8:08 (8:08)

- 4:52 transistion

bike 6 miles = 40:00 (27:00)

- 1:20 transition

run 2 miles = 1:06:06 (24:14)


total time = 1:06:06





burpee to pull up +42 (462 total)


post workout weight = 261 (home scale)

weekly mileage

swim = 200m (open water)

bike = 25 miles

run = 6.5 miles

9/13 WOD

10am
Brick: 'bike/interval run'

bike 2.5 miles = 11:13

10 x 200m run, 3:00 rest (1.25 miles total)
1- :37 6- :34
2- :36 7- :38
3- :35 8- :33
4- :32 9- :34
5- :33 10-:32





burpee to pull up +40 (420 total)

9/12 rest day

i needed this rest day. my thighs were feeling tight from all the biking.


burpee to pull up +38 (380 total) 5:49

9/11 WOD

8am
endurance: 'bike: TT'

6.5 miles

my time = 28:49



1pm
xfit hero: 'michael'

3 rounds for time:
800m run
50 KB swing (1.5 pood)
50 situps

my time: 40:47



burpee to pull up +36 (342 total)

9/10 WOD

today i tried my first open water swim in the bay with my wetsuit. there was a little inlet that was about 100m across that i swam across twice. the first time across i had a lot of anxiety and i swam too fast. that gassed me about half way through which made the panic worse.i regrouped on the other side and set back across, keeping in mind to keep a nice slow pace. the pace was fine on the way back but my heading was way off and i ended up a bit up the beach. i will try to get out there a few more times before the race.

i was able to run the entire 1.5 miles today non-stop. i plan to put .5 miles on every week during my easy run so hopefully i can run the tri 5k without stopping once.


9am
endurance: 'open water: practice'

200m



8pm
endurance: 'run: easy'

1.5 miles

my time = 18:41




burpee to pull up +34 (306 total)

9/9 WOD

5pm
xfit endurance: 'bike: TT'

bike: 9 miles

my time = 38:15




burpee to pull up +32 (272 total)

inspirational video of the week

i just got the movie 'chariots of fire' last week and i have watched it about a dozen times. it has been a great inspiration movie for me to watch during my endurance training.

9/8 WOD

8am
Brick: 'bike/interval run'

bike: 7 miles = 30:35

Run:: 3 x (200m + 400m + 600m) [2.25 miles total]
1st - :44, 1:46, 2:55
2nd - :42, 1:43, 2:51
3rd - :37, 1:39, 2:50

*Rest the exact time it takes you to do each set. EX. 200m run in 35 sec. rest 35 sec then 400m run Etc.



burpee to pull up +30 (240 total) 4:47

9/7 rest day

burpee to pull up +28 (210 total)

9/6 rest day

burpee to pull up +26 (182 total)

weekly mileage

swim: 1500m

bike: 13 miles

run: 5.5 miles

9/5 WOD

9am
xfit endurance: 'swim: TT'

500m swim

my time = 7:54



10am
xfit endurance: 'Tabata run: 5k'

40 seconds on and 20 seconds off; moderate fast pace

my time = 32:12




burpee to pull up challenge +24 (156 total)


bodyweight = 263 (home scale)

9/4 WOD

I was back on the bike today after taking a day off. I went with a long ride (7 miles/ twice around my trek). My back started to get sore around mile 6. I need to do a wod with some back extensions this week.

today i ran up the hills completely without stopping once. it's nice to see the training paying off.


9am
xfit endurance: 'TT'

bike - 7 miles

my time = 31:42



5pm
xfit endurance: 'hill: repeats'

4 x 200m hill run (5minute recoveries)

1st - 1:21
2nd - 1:22
3rd - 1:16
4th - 1:17




burpee to pull up challenge +22 (132 total) 3:07


between workout weight = 261 (home scale)

injury

back on 8/9 the wod was hang squat cleans & towel pull ups for 5 rounds. well that wod combined with the one arm db snatches a few days earlier fried my left forearm. it has been strained for almost a month now. normally i don't complain about injuries, but i wanted to note it since is effecting my work outs. i stay away from any kind of lift involving a clean or snatch. grabbing juice with my left hand is a strain right now.

i am going to rest it some more since i am training for the tri with mostly endurance work. hopefully by early october i can get back to wods 3/1.

9/3 rest day + BPuChallenge

today i definitely had to give my body a break from all the tri training which has consumed my life. it's been hard to take a day off cuz i am so stoked on my new bike i want to ride it everyday. tomorrow i will make up for it.

i still did 20 for my 30 day burpee to pull up challenge.




burpee to pull up +20 (110 total) 2:42


between workout weight = 263 (home scale)

9/2 WOD

i ran the entire mile without stopping once. also the transistions are getting easier and faster.


9am
brick: 'bike/run'

bike = 3.5 mile 16:15 (:00 - 16:15)
T2 = :45
run = 1 mile 10:52 (17:00 - 27:52)

time = 27:52



burpee to pull up = +18 (total 90) 2:36

9/1 WOD

today was the first day i tried my man-dex. it wasn't pretty, but it was pretty efficient at drying off during the bike ride. the only problem was the padding wasn't that great. i might buy a pair of izumes since they seem a little thicker then my nautilus, but the nautilus were only $20.

two days ago my back bothered me a bit at the end of the 5.5 mile bike ride. today it still feels stiff but didn't bother me on the ride. i kept it short at 2.5 miles to lightly test my back today.


9am
brick: 'swim/bike'

1000m swim - (:00 - 17:00)
2.5 mile bike - (21:00 - 32:17)

time = 32:17



burpee to pull up challenge +16 (72 total) 2:21