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