3/27

7:30am 10 mile hilly run

5:30pm
Spin @ M2
1:42, ~37.4 miles

3/26

7am w/ Aaron

1000m row

burgener warm-up

tabata sit-ups: 11 ea time

strength: strict press 10x2 every 2 min @ 65#
shoulder has been bothering me so did the first one at 55# and it was way too light

WOD:
8min AMRAP
8 DB PP 20#
8 burpees
8 KBS 1pd

5 rds+13
even though it wasn't Rx it was plenty heavy


5pm
12.5 mile run ~1:45

3/24

~20 miles on Mt. Tam, 4300 ft climbing, ~4 hours in the cold rain w/ Randy


3/25

~16 miles in northern headlands, 2300 ft climbing, 2:40 w/ Molly and Randy

3/23

running, running, running this week...12 miler in the headlands, amazing clear skies, took it a little light given yesterday's mileage

3/22

ninja run - felt decent on the climbs even with the workout last night and the race this past weekend.


5:30pm Strava Meetup Run ~13.2 miles

3/21

8:30am @ SFTC (didn't make it to LLF on time so did Monday's workout)

warm-up
2 rounds of 500m row, 30+ walking lunges

5 rounds:
21 TGU 18# (/12 pd)
400m run

5 rounds:
21 sit-ups
150 SU

didn't time all of the workouts but all of it took just under an hour


5:30pm
8 mile run then...
10 rounds
Ft. Mason hill sprints
10 push-ups

3/20

9 mile morning run


5:30pm
spin @ M2
35 min warm-up
4x2:30 with :30 recovery (164/160/168/161)
1min rest
3 min hard 168
4x2:00 w/ :30 rec (165/162/161/160)
1min rest
3 min hard 167
4x1:30 w/ :30 rec (167/178/168/163)

legs are tired. haven't been to CF in a week....tomorrow is going to hurt!

3/18

OFF - bummed I didn't get 12.4 in when I was in Seattle but probably better that I didn't do 150 wb after a 50k

3/19

somehow ended up running ~20 miles today without trying, woops. felt way too good after the race confirming that I suck at racing trails!!!

3/16

5.7 mile shake out run before the race tomorrow, ~49min

3/17

Chuckanut 50K, COLD rain, lots of snow and technical terrain, 5:38

kind of disappointed with the time, still haven't learned how to race this distance and had way too much in the tank at the end on a slower time than I wanted. Oh well, conditions were ridiculous. Fun nonetheless!

3/15

5:30am
bridge run w/ Jaime B, added 3x2min intervals ~6:30 pace, 9.5 mi total

ready for Chuckanut 50K!

3/14

8am w/ Chris

1250m row
3 rounds:
50 DUs (practice)
10 wall balls
10 GHDs

Strength: HPS
7x3 every 3 min
I really need to work on my snatch form and technique so kept it pretty light even though 60# doesn't look all the light when I do it....
45-55-55-60-60-60-60

WOD:
Double Tabata
HPS 50#
bar facing burpees
score: 5/5 every time

3/13

7:30am
9 mile run in the rain, 1:18

5:30pm
spin @ M2
40min warm-up
14x 2:30 @ 90% watts w/ :30 rec
~153-164
2x :90 @ 110% ~176
2x :45 @ 120% ~200

3/12

10am
after TRX - Hilly city run, ~1200 feet of climbing, 10 miles 1:28

5:30pm
7.5 mile run w/ Rick, somehow dropped the pace to 7s for a few miles in there, felt good. ~1 hr

3/11

8am
10 mile cruise run w/ JB ~1:30ish, nice and easy (shoulder hurts from yesterday a little, booo)

3/10

6am
16.6 mile run, 2:30ish in the city, felt really bonky towards the end, just didn't eat enough and didn't bring water, stupid stuff

12pm @ LLF

12.3
AMRAP 18 min
15 box jumps 20"
12 push press 75#
9 T2B

score: 5 rds +1

woo hoo! 4 rds was my stretch goal, thought the T2B would be the limiting factor until I cleaned 75# for the first round, yikes! the whole experience was super fun, Brianne was a great judge especially after her kick ass score!