Training Log (19-25 February)

Training Journal (19-25) February

Details for each of the workouts are posted to Strava at: https://www.strava.com/athletes/1941026

Week Notes:

This week FLEW by. It was full of a lot of fun work, but a lot of HARD work, too.

FRAN on a MONDAY?! THEN MORE THRUSTERS?!?!

I tried to balance my outputs in both CF and run training, scaling the WODs when I could or thought it would be prudent, and trying to stay consistent and relatively conservative during the runs. Some creativity and judgement were necessary, but sitting here after yoga at the end of the week, I think I managed pretty well. I feel strong, a bit lighter on my feet, and pretty well rested for the upcoming week.

I played soccer with the embassy on Tuesday night. An hour and a half of sprint work in disguise! It was a lot of fun and it was a great way to spend my evening, but, man, it left me sore and a little beaten up the next morning. I’ll probably sit this week’s play out so I can focus on my training, but we’ll see.

Thursday I felt really good. I probably pushed a touch too hard, but it was a beautiful day and the miles felt smooth and flowy. I think it was a good way for me to break up the monotony of the slow miles I had been doing the last few days and it definitely gave my mental space some much needed breathing room – run long enough at a slow pace and it feels like you’re never going to go any faster, that you only have one speed. This can feel immensely defeating, so I think part of me needed to move a little faster.

My left foot went numb again this week during my Saturday run. It was preceded by a tightness in my calf, so I’m not sure if that’s what’s causing the issue or not. I’m diligent about pre-hab and post-work mobility, stretching, and foam rolling, even for just a few minutes if I’m crunched for time, and I’m hoping this will pay dividends in the end. I’m sure it’ll sort itself out as the training continues to progress, especially when I get home and am able to use a better pair of shoes.

Here's the work from the week:

Monday, 19 February – Crossfit + Run

Strict Weighted Pull Ups, Every Three Minutes

Reps: 4-4-4-3-2

25/35/45/55/75

 

Fran

For Time:

21-15-9

Thrusters (95#)

Pull Ups

 

Time: 5:20

 

Run 40 Mins, RPE 4-5

Distance: ~4 mi
Pace: ~10:00/mi

 

Tuesday, 20 February - Crossfit

 

LAURA

AMRAP 21

 

Scaled to Solo-

15 cal row

10 burpees over rower

5 power clean (155)

Work/Rest-1:1

 

Score: 5+0 with :33s left on the clock.

 

NOTE:

If the workout had been as Rx’d (Partnered)

30 cal row

20 burpees over rower

10 power clean (155)

Switch every round or after every movement, your choice.

 

Wednesday, 21 February - Crossfit

 

Strict Press

5x empty bar

3x 65

3x 95

3x 115

3x 135

8x 115

8x 125

8x 115

 

5 rounds for time

50 double under

10 thruster (135#)

 

Scaled thrusters to 115#

Time: 12:33

 

Thursday, 22 February – Crossfit + Run

 

Deadlift

5x empty bar

3x 135

3x 185

3x 225

3x 275

3x 295

8x 315

8x 335

8x 315

 

AMRAP 4

5 Power Snatches

30 Double Unders

 

Rest 2:00

 

AMRAP 4

10 Deadlifts

30 Double Unders

 

Barbell 115#

 

Score: 3+5//4+25

 

Run 40 Mins, RPE 4-5

Distance: ~4 mi
Pace: ~10:00/mi

 

Friday, 23 February - Run

 

Run 40 Mins, RPE 4-5

Distance: 4.77 mi
Pace: 8:35/mi

 

Saturday, 24 February – Long Run

Run 60 Minutes, RPE 5-6

Sunday, 18 February – Yoga/Active Recovery

30-60 Minute Yoga

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Training Log (26 February - 17 March)

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Training Log (12-18 February)