Masters

swim

1400-ish yards with masters @ Presidio YMCA. Arrived 15 minutes late, but this was good - I missed the fly set!

4+ Miles Easy

run

4.5 miles

55 minutes

notes

This turned into a big running day. Easy pre-dinner run w/ Sheila to the Ferry Bldg. Knees weren't very happy with all the concrete. Nice to be outside and run w/ She. Started today with the phos serine and also the ZMA. Hopeful of the results.

10 min TT

w/u

easy run, hill sprints

cfe wod - 10 min TT

Ran 4 1/4 laps around Union/Franklin/Filbert/Gough - 1.33 miles

Pace: 7.5 min/mi

c/d

Walk/run back to apartment

notes

Took a complete recovery day yesterday - really sore from back-to-back WODs! Today, the battery on my Garmin was dead, had to use bus clocks! Originally set-out to do the 10k CF WOD from yesterday, but without a watch I opted for the TT.

C&J - Running Clock

wod - C&J running clock

85# clean & jerk, one rep the first minute, two reps the second minute, etc.

1:00 - 1

2:00 - 2

3:00 - 3

4:00 - 4

5:00 - 4 <--- fail here

6:00 - 3

7:00 - 4

8:00 - 4

9:00 - 2

10:00 - 4

notes

Feel good & sore after last night's Cindy and this morning's WOD. Tomorrow = swim.

Run + Cindy

Quick 1-mile run w/ Sheila after work. Ate dinner (lobster & cheese ravioli with greens and chicken), then ran to Ft. Mason.

wod - Cindy

5 pullups

10 pushups

15 squats

10 rounds in 20 minutes

notes

Felt good, went hard, but paced myself. Ran back afterwards. Looking forward to getting back to 3+ WOD's per week. No milk left @ home so post-workout food is string cheese.

Late-Night "DT"

cf wod - dt (scaled)

Deadlift x 12

Hang Power Clean x 6

Push Jerk x 3

Time: 3:10

notes

Shit workout, YMCA was closing, didn't feel exceptionally strong or in control. Did one set and had to bail.

Tempo 90%

w/u

Quick jog

cfe wod - tempo 90%

3 x hill sprints

2 miles @ 90%

Time: 17:22 (8:22 / 9:00)

notes

Second mile barefoot! Fun to run barefoot and feel the ground underfoot, but the second mile was slower. Also concrete is not the friendliest surface for 1st-time barefoot run! Noticed a small amount of heel contacting the ground with each strike. Will continue to train this way.

bike commute

Been riding to work almost every day! Occasionally I opt for the bus when I want to read or recover. Didn't feel 100% today, and my right cleat is protesting with the occasional squeak. Now that I think about it, I should also replace the chain with a new one.

Back in Action

After a quick start and a long hiatus (which included a new apartment, better job, and a few triathlons), I'm beginning again. I'm going to post workout descriptions daily, in addition to the google docs training log I've been keeping.