Training

2014.01.12 – 9 miles

By

Untitled Blog Post Name Workout 9 miles – easy Results Time: 1:20:24: Pace: 8:56/mile http://connect.garmin.com/activity/429021866

2014.01.11 – 20min x 2

By

Workout 20 min @ 8:15 per mile Rest 5:00 20 min @ 8:30 per mile Results #1: 2.5 miles @ 8:01 / mile #2: 2.36 miles @ 8:28 /mile http://connect.garmin.com/activity/428314805

2014.01.09 – TPG

By

Workout A. 1 power snatch every 30 seconds… 75% for first 2 mins (4 reps) increase for second 2 mins (4 reps) increase for 3rd 2 mins (4 reps) B1. barbell bent over row @ 1111 X 3 X 3; … Continued

2014.01.07 – TPG

By

Workout A. clean X 1.1.1.1 X 3; rest 2:00 (start @ 75% for first set) B. run 200 meters X 6; rest 60 seconds Results A: 135 / 135 x 3 / 135 x 4 B: 36 / 34 / … Continued

2014.01.06 – TPG

By

Workout A. @ 98% row 2:00 (meters) rest 7:00 AMRAP in 2:00 7 thrusters @ 85/45 7 pull-ups rest 7:00 row 2:00 (meters) B. accumulate 60 seconds in hollow plank, right plank and left plank Results A:  591m Dogged it … Continued

2014.01.05 – 12 miles

By

Workout 12 miles – easy Results Time: 1:50:02 Pace: 9:10/mile This was a beat-down of the first order.  I had nothing to give on this run.  Longest run prior to the race. http://connect.garmin.com/activity/425138763

2014.01.03 – TPG

By

Workout A. front squat X 10-8-6-4; rest 90 seconds B1.close grip bench press X 8-6-5-5; rest 30 seconds B2. tuck front lever on bar or rings X 6-8 seconds X 4; rest 75 seconds Results A: 135# / 145# / … Continued

2014.01.01 – 6 x 800m

By

Workout 6 x 800m with 6:00 rest between Results I was able to get faster as I went on this one.  Intervals were between 3:14 and 3:26. http://connect.garmin.com/activity/423034197

2013.12.31 – TPG

By

Workout 5 sets @ 80% run 400 meters 10 pull-ups 20 single arm russian swings @ 55/35 (10 each side) 10 box jumps @ 24/20 (step down) 10 burpees w/no jump row 400 meters rest 60 seconds Results Done.  Failed … Continued