Monday
aprox 40 minutes. 39:20 5 mile split*
first muscle up!
*this is the kind of pace i should be hitting on mondays and thursdays. now that i actually hit it and and know i'm capable of it, i can start working on lengthening the duration to 50 minutes
Tuesday
Crossfit WODS make up during lunch
Tuesday 090210
Deadlift 1-1-1-1-1-1-1 reps
135-155-185-225-235-255-275(PR)
Monday 090209
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
20 full rounds w/ 5 pull ups
Track Night
4x800s w/ calisthenics
Note to self - don't ever stack crossfit wods on a track night. so sore! if i do this again, i'll keep the effort level down - who cares if matt matt's watching!
Wednesday
recovery / easy run. 30 minutes. 2 miles and change. never been so sore (see tuesday).
afterwards joanne and i went to a nutritionist. i've decided i can only run as hard as i can and abiding by a diet appropriate for an endurance runner couldn't hurt. while there we both got our body fat tested. per Kim Mueller (the registered dietitian) i am 9.12 % body fat or fall in the middle of the category 'athlete'. i was pretty pleased b/c based on my last test, i've either lost 11 lbs of fat and gained 11 of muscle or 24 hours' calculations are extremely off! the latter. i'm going to pray for the latter (like civil disobedience).
Thursday
50 minutes. 5 miles. still sore!!!!!
Friday
REST!
Saturday
SDTC Long Run 1:45
i don't know if it was b/c the sisters were out of town or b/c i was still somewhat sore from tuesday, but i punk'd out on this run w/ the track club, but my conscience (sp?) wouldn't let me punk out completely. i jumped on the treadmill in the back yard while watching astronaut farmer. pretty good movie. 10 miles or so on the treadmill (99:59 min on the treadmill and the remaining 5:01 to the light and back).
after my run jg surprised me a with a couples massage for valentines day! yay! i opted for the 'deep tissue massage and thought i was going to die. very painful. maybe next time i'll get firm?
Sunday
Active Recovery - spent some time down town walking around the children's museum w/ zoey and jg. also walked a city block or two for some cup cakes...good enough for me!
Total miles - approx 25
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