Monday Miles : August 13-19, 2018

crossfit, lifting, monday miles, running, training, triathlon

This is the week of the Coldwater Mini-Triathlon. I’ll be taking it a little bit easy this week, so I can make sure everything feels good for that day. I do not really have any goals other than to see what I can do. I’m more nervous about the transitions and making sure I have the gear right than anything at the moment. I placed an order from Decathlon last week which arrived today. I now own a tri suit, a pair of bike shorts, and two cycling jerseys. Am I a real cyclist yet? I have yet to try them on or try them out, but I’m really looking forward to it.

Here are this week’s workouts!

8 – 13 – 18 : Morning – Bike. I did an out and back. I went out for a half an hour, but returning back was a little bit quicker. I was also chased by a dog. Luckily, I’m faster on my bike than when I run. Still, it was a little startling. I’m always afraid I’m going to do something that will cause me to fall off my bike. That day will likely come, but it won’t come because of a dog, but because of myself. I am a klutz. 14 miles. 14.7 mph. Afternoon – CrossFit. “Fibonacci.” For time: 5, 8, 13 reps of pike push-ups, dead lifts at 100 lbs. Then to finish, lunge 89 feet with two ten pound dumb-bells in the air. My notes say : “Holy hell — not sure if I did the pike push-ups correctly, will have to keep working on them. Dead lifts were fine, but those lunges were TERRIBLE.” Truly. Those lunges and pike push-ups were hard, but I did not know what hard was until those lunges. 9 minutes 44 seconds. Romwod.

8 – 14 – 18 : Afternoon – Run. Three miles. 9:48/mile. CrossFit. The work-out was supposed to be a “Complex Fran,” but because I cannot do anything for it was more of a “modified Fran.” For time: 15 band-assisted pull-ups, 21 thrusters at 55 lbs.; 12 band-assisted pull-ups; 15 thrusters; 9 band-assisted pull-ups; 9 thrusters. 11 minutes 44 seconds. I was very happy to be done with this one.

8 – 15 – 18 : Morning – Run. Tempo. 35 minutes. 3.7 miles. 9:15/mile average. I wanted to keep all miles under 9 minutes and mainly succeeded except for the third mile which was super hilly.

8 – 16 – 18 : Afternoon – Run. 3 miles. 10:11/mile. CrossFit. Strength — Back squats: 5 @ 85 lbs.; 4 @ 105 lbs.; 3 @ 105 lbs.; four minutes to attempt one rep max. I’m still at 125 lbs. I tried 135 lbs., but failed. WOD – 15 back squats @ 85 lbs.; 30 box jump overs @ 20″. 3 minutes 16 seconds. I liked this work out. It was fast and fun.

8 – 17 – 18 : Rest.

8 – 18 – 18 : Romwod.

8 – 19 -18 : Morning – Run. 4 miles. 10:08 mile.

xo, Ali

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s