3/26 Run and Workout

Decided that since I've been looking forward to a fast run for months now, I'd just go ahead and do one. (I really need to figure out how often I can do this, or if the low HR training works best, as I think it probably does, with EVERY run low HR)

Ran out to SPU since it's nice and flat and did an "M" out and back. Out to far ping back a little, back to midpoint, then back home. The middle legs of the "M" were a 2 mile time trial. Going for fast 1 mile, and then 2 mile times. I CAN pass the run component of an Army PT test. And I certainly haven't been running fast. :) I'm really happy with this performance. Running 45 miles a week or so to get a 14 minute 2 miles isn't exactly efficient, but I'll take it as a secondary benefit. :)

Took the warm up and cool down seriously with the new HR standards. Should have stopped and walked instead of jogging after the sped session in the middle and I would have had a much lower HR during mile 5. Took a long time for my HR to come back under the limit.

6.49 miles in 9:46 @146 avg.

1 - 10:03 @ 135 <- Typical first mile fluke speed, but comforting. :)
2 - 10:43 @ 135 .24 - 10:50 @ 135
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1 - 7:03 @167
2 - 7:16 @ 174 (14:19 for 2 miles!!!! Yay me!!!)
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5 - 11:30 @ 147
6 - 11:26 @ 140
.25 - 11:08 @ 140 (Tired much for the return leg? :))

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Changes/notes of interest now in bold.

Olympic weight set/pad is still in place, so I played a little...

C2 Rowing Machine - 500 meters on 10 in 1:54.

Initial Pushup Set: 40
Situp Test: didn't do it.

3 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps

Deadlift set 1: 1x10 reps @ 135#

PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps each leg
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps each leg
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
J: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 2 sets - 10 reps each leg

Did P1, P2, P3, J2, 1 min break, P1, P2, P3, J, 1 min break, P1, P2, P3, 1 min break, J

Deadlift set 2: 1x10 reps @ 135#

3 sets of each superset. One superset cluster at at time. 1 minute rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 27.5#
SC2: Pushups - 12 reps ( having to go to knees for part of set 3)

SB1: Dumbbell Rows - 10 Reps @ 22.5#
SB2: Free Motion Pulldowns - 12 Reps @ 22.5#

Deadlift set 3: 1x10 reps @ 135#

SS1: Overhead (Shoulder) Press - 10 reps @ 22.5#
SS2: Shoulder Abduction - 12 reps @ 5#

SL1: Dumbell Squats - 10 reps @ 40#
SL2: Stability Ball Leg Extension - 12 reps (hold for 2 top and bottom)

2 sets
60 second Side Planks

Experimented with Barbell Military Press: 1 @ 45 (just the bar)

Tried an Overhead Squat. Got the bar up, got 1/4 of the way down. Not happening. I don't have the range of motion, or the balance right now. Going to have to try it with a broomstick or something till I can get form right. Can't even do it with my arms raised, much less weight.

2 chipups

Weight assist machine was busy so I did my dips first
Bodyweight Dips
10, 10, 5

Pullups (Weight Assisted)
2@54 - Back, chest, and arms just trashed. Not happening at all.

Experimented with some other weightlifting to see where I stood in relation to Crossfit Level 1 standards (which I met for all 3 exercises):
Back Squat - 1x5@135# - Have to look at my form here. I think my upper back/neck is bruised.

Front Squat - 1x5@90# - This is an interesting exercise. Again with lower weighs and form.

Bench Press- 1x3@135#. Need a spotter to do more, or heavier.