run far, lift heavy

Training – 2/19/2013

Training Log: 02/19/2013
AM
AMR in 5 minutes @ 90%
Row 150m
5 Burpees
5 Rounds + 100m
rest 3 min
AMR in 5 minutes @ 90%
Airdyne 10 cal
6 KBS @ 53#
6 Rounds
rest 3 min
AMR in 5 minutes @ 90%:
30 Double Unders
7 GHD Sit-ups
3 Rounds
PM
Run 5 minutes @ Z1
+
Run 8 minutes @ 80%
rest/walk 1 min
Run 6 minutes @ 85%
rest/walk 2 min
Run 4 minutes @ 90%
rest/walk 3 min
Run 2 minutes @ 95%
rest/walk 4 min
Run 4 minutes @ 90%
rest/walk 3 min
Run 6 minutes @ 85%
rest/walk 2 min
Run 8 minutes @ 80%
rest/walk 1 min
+
Run 5 minutes @ Z1

7.12 miles
Pace Splits:
7:48, 7:08, 6:39, 5:39, 6:21, 7:05, 7:29

Notes: The day WOD was challenging, I really pushed it hard though, but once again my Double Unders prevented me from getting more rounds on the third AMRAP. Run was tough, interesting pacing. I was happy that I was able to gauge my effort solely on feel, didn’t even need to look at my watch. It might be a bit slower because it was pouring rain, but I had a cup of coffee prior that really energized me.