Ironman CFE Training Logs: IMAZ 2013
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WorkoutDate
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Run: 3 x 800m (1 minute rest)11/3/2012
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WOD: Turkish get ups; AMRAP in 7:00 of: 6 Push-ups 9 Air Squats 12 KB swings (subbed KB swings for hanging power cleans) 7 rounds11/4/2012
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Bike: 3 x 5k rest 3 minutes (on stationary bike at hotel)11/4/2012
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Bike: Spin class11/7/2012
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Run + Light WOD11/8/2012
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Swim11/9/2012
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WOD: Mobility work, leg strengthening exercises, 3 rounds of 10 of pullups, pushups, situps, squats11/13/2012
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Bike: Spin class11/14/2012
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WOD: Back Squat 2-2-2-2-2-2-2-2-2-2 reps: 45x10, 135, 155 x 2 x 1011/16/2012
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Swim: 200 warm up, 50 laser lead rotation, skate drill, 8x100m (increase stroke rate every fourth lap: low 12, high 15), Drills, 200 cool down11/16/2012
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Run: 42 minutes 4.5 miles in VFF11/17/2012
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WOD: Bench Press 7x3 @ 60% 1RM; AMRAP in 10:00 of: Run 800m, 150 - Double Unders, Max Reps Box Jumps (24""/20"") (Score is # of Box Jumps)11/20/2012
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Bike: Spin Class11/21/2012
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Run: Turkey Trot 10k (44:37 PR)11/22/2012
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WOD: 3 Rounds For Time: Row 500m, 15 KB Swing (1.5/1), 15 - Knees to Elbows11/23/2012
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Swim: 200m warm-up, Drills: 50m each of Fish / Skate / Skate Switch; 8 x 100m (8 breathe rests), Drills: 50m each of Fish / Skate / Skate Switch, 100m cool down (avg 12-14 SPL)
12/4/2012
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Mobility: Band work, Monster walks, Towel, Foam Roller, One-legged squats / hockey slides12/5/2012
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WOD (Light): 4 sets of 10 reps: pull ups / pushups / situps; mobility: Monster walks, One-legged squats / hockey slides wall work, band work, foam roller12/6/2012
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Swim: 200m warm up, 50m each: fish drill, skate drill, skate switch drill, 8 x 100m (8 breathe rests), 50m each: fish drill, skate drill, 200m cool down12/7/2012
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Run: Ragnar team practice: "Option 1: 10 min wu / 30 min tempo / 10 min cool down; Option 2: 10 min wu 8-12 x 30 seconds, recover 90 seconds / 10 min cool down; Option 3: 10 min wu 3-5 x 1200m, recover 3:00, hold each effort within 3-5 seconds / 10 min cool down
12/8/2012
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Mobility: Yoga12/10/2012
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Swim12/18/2012
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Mobility12/19/2012
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Mobility12/20/2012
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WOD: For Time: 50 - Pull Ups, 50 - Air Squats, 50 - Push Ups (squats hurt left knee - frustrating); Mobility: Towel squeeze, arch activation, hockey strides, but burners, monster walks, band exercises
12/24/2012
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WOD: "J.T." 21-15-9 reps of: Handstand push-ups, Ring dips, Push-ups (16:00); mobility work12/26/2012
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WOD12/27/2012
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WOD12/28/2012
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Mobility1/3/2013
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WOD: 5 x 10 reps of pull-ups, push-ups, sit-ups, air squats; mobility1/4/2013
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Run1/5/2013
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Bike: 15 miles, 46 minutes (Pecos Rd.)1/6/2013
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WOD: Shoulder Press 10 x 3 @ 65% 1RM; 5 Rounds For Time Of: 15 - Push Press (95/75), 20 - Box Jumps (24/20) (27:10); mobility1/8/2013
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Swim: 200m warmup 150m drills (fish, skate, skate switch), 10 x 100m, 100 drills (fish, skate), 200m cool down (SPL 10-14)1/8/2013
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Bike: Spin Class1/9/2013
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WOD: ME: Chin Ups; 5 Rounds For Time Of: Row 500m, 35 - Sit Ups (25:47)1/10/2013
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Run: 5k 25:53 (slow!); mobility1/10/2013
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Swim: 200m warm up, 150 drills fish drill, skate drill, 20 minutes continuous swimming, 100m drills, 200m cool down, (Avg SPL 10-12)1/11/2013
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Bike1/12/2013
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Run mobility1/13/2013
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WOD: ME: Bench Press; AMRAP in 12:00 Of: 14 - Double Unders, 7 - Pull Ups, 7 - Push Ups (8 rounds)1/15/2013
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Swim: 200m warmup, 100m drills, 15 x 100-yard, 100m drills, 200m cool down1/15/2013
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Bike: Spin Class1/16/2013
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WOD: DE: Sumo Deadlift 10x2 @ 65% 1RM; 4 Rounds For Time Of: 12 - Deadlift (135/95), 12 - Strict Pull Ups1/17/2013
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Run: 3-5 x 1200m, recover 3:00, hold each effort within 3-5 seconds1/17/2013
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Swim: 200m warmup 100m drills, 15 x 100m, 100m drills, 200m cool down1/18/2013
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Bike1/19/2013
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Run: 60 minutes along canal path - felt good1/20/2013
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WOD: ME: Front Squat (10x45; 10x65; 5x95; 5x115; 3x125) "Annie" 50 - 40 - 30 - 20 - 10 Double Unders, Sit Ups (12:26)1/22/2013
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Swim: Warmup 200m Drills 100m, 15 x 100m, Drills 100m, Cool Down 200m1/22/2013
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WOD: 4 Rounds For Time Of: Run 400m 5 - Muscle Ups 22:54 (subbed 20 pullups 20 dips each round for muscle UPS)1/23/2013
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Run: 12 x 100m (recover 1:00)1/23/2013
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WOD: ME: Pull Up (3x25, 27.5, 30, 32.5, 2x35); 5 Rounds For Time Of: 100ft Walking Lunge Steps, Max Reps - Pull Ups (pullups: 18, 10, 10, 8, 5) 6:451/24/2013
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Bike: Spin Class1/24/2013
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Swim: Warmup 200m, Drills 100m, 15 x 100m, Drills 100m, Cool Down 200m1/25/2013
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Run: 4-6 x 800m, recover 2:00, hold efforts within 3-5 seconds1/27/2013
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WOD: DE: Deadlift 10x2 on :60 @ 60% 1RM (5x135, 5x185) "Helen" 3 Rounds For Time Of: Run 400m, 21 - KB Swings (1.5/1), 12 - Pull Ups (11:07)1/29/2013
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Swim:200m warmup 150m drills 1 x 400m, recover 5:00, 2-4 x 200m on 3:00, hold 200m efforts within 3-5 seconds 150m drills, 200m cool down1/29/2013
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Run: 1 x 1M TT, recover 5:00, 2-4 x 600m, recover 2:00 efforts within 3-5 seconds1/30/2013
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WOD: 50 - Pull Ups, 200 - Air Squats, 75 - Push Ups 17:341/31/2013
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Bike: Spin class1/31/2013
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WOD: ME: Back Squat (2-rep max for five sets) 5x45, 3x135, 2x155, 2x185, 1x205); For Time: 75 - Sit Ups Tabata Squats 75 - Sit Ups 11:38. Squat reps 13-152/1/2013
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Swim: 200m warmup, 100m drills, 800m TT, 100m drills, 200m cool down2/1/2013
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Bike: 6-8 x (1:30 on, 1:00 off)2/2/2013
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Run 8 Miles TT2/3/2013
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WOD: DE: Sumo Deadlift 10x2 on :60sec @ 60% 1RM (5x135, 5x155); 5 Rounds For Time Of: 7 - Hand Stand Push Ups, 7 - Strict Pull Ups 6:012/5/2013
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Swim: 15x1002/5/2013
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Bike: Spin class2/6/2013
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Bike: Spin class plus light 15 min transition run2/9/2013
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Run 10k 45 min2/10/2013
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Mobility: Yoga2/11/2013
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WOD: ME: Back Squat (Work up to 5 sets of 2 reps) 185x2, 185x2, 195x2, 185x2, 185x1) For Time: 15 - 12 - 9 Deadlift (225/185) Ring Push Ups 17:00; mobility2/12/2013
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Swim: 15 x 100 (5 breathe rests; start fast, end fast)2/12/2013
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WOD: "Fran" 21 - 15 - 9 Thrusters (95/65) Pull Ups 10:24; mobility2/13/2013
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Bike: Spin Class2/13/2013
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Run: 6-10 x 600m, recover 2:00, hold efforts withing 3-5 seconds 10 reps at 1:30-1:40; mobility2/14/2013
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WOD: DE: Shoulder Press 7x2 on :45sec @ 65% 1RM; For Time:15 - 12 - 9 Power Clean (135/95) Ring Dips2/14/2013
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Swim: 15 x 100 (5 breathe rests, start / end fast)2/15/2013
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Bike: 42.82 miles along beeline in 3:14 lots of stops for flats2/16/2013
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Run: 8 miles 63 minutes2/17/2013
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Mobility: Yoga2/18/2013
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WOD: ME: Chin up (30#x5, 3x of 35, 40, 45, 50) AMRAP in 8:00 of pullups: 100 fyeah; mobility2/19/2013
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Swim: 200m warmup 100m drills Repeat 50m on 1:00 until form/pace deteriorates 100m drills 200m cool down2/19/2013
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WOD: 2 Rounds For Time Of: 20 - OHS (45/35) 20 - Pull Ups 20 - GHD SitUps 20 - Dips 12:34 broken at gym due to others Subbed sit ups for ghd; mobility2/20/2013
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Bike: Spin Class2/20/2013
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Swim: Repeat 500m @ 90% 500m TT pace, recover 4:00min, until form/pace deteriorates (:10-:20sec)2/21/2013
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WOD: DE: Back Squat 10x2 @ 65% 1RM; 3 Rounds For Time Of: 25 - Wall Balls (20/14) 25 - Sit Ups Run 400m; mobility2/21/2013
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Run: Ragnar Del Sol Relay (messed up foot - arch collapsed)2/22/2013
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Bike: 15k @ 85% 20k TT pace2/24/2013
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Swim: 3 x 500m2/26/2013
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Swim2/28/2013
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Mobility3/19/2013
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Swim3/19/2013
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Swim3/22/2013
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Swim: OWS4/7/2013
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Swim: 10x100 cut short due to stiff aggravated neck4/9/2013
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Mobility4/9/2013
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Bike: Spin Class - Light4/10/2013
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Mobility4/12/2013
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