Andrea’s Training Blog

warmed up with a 1 mile walk/jog. then 4 miles at marathon pace. this felt harder than it should’ve been except that i am in lake chelan so it’s rolling hills that make hard to navigate an even pace. i always struggle running here anyway, i have no idea why but blame the super dry air (20% humidity)

mile 1 - 8:01
mile 2 - 8:00
mile 3 - 8:02
mile 4 - 8:01

Workout:

• Type: Run
• Date: 07/04/2009
• Time: 10:30:00
• Total Time: 00:32:06.00
• Calories: 485
• Distance: 4 miles
• Average Pace: 8:01.28/mile

warm up then for time:

1000m erg
5 rounds of:
5 renegade rows (20# dumbbells)
10 Weighted sit ups (20#)
15 floor press (20# each hand)
20 squats

17:47

the upper body nature of this was pretty hard. the floor press slowed me down. the good news is that my erg was probably the best 1000m i’ve rowed in a while. very good considering i haven’t been on one in over a month. the transition off and onto the circuit is brutal though.

Workout:

• Type: Strength Training
• Date: 07/02/2009
• Time: 06:15:00
• Total Time: 00:20:00.00
• Calories: 148

warm up then for time:

7 rounds of:

7 tuck jumps
7 sit ups
7 burpees
7 dips
7 thrusters (25# bar, it should’ve been 25# dumb bells so mine was too light)
7 push ups
7 heel raises (heels on floor, raise legs to perpendicular, down again)

18:03

Workout:

• Type: General Cardio
• Date: 07/01/2009
• Time: 06:00:00
• Total Time: 00:20:00.00
• Calories: 183

warm up then for time:

800m run
21 OH squat w/ 35# plate
21 v-ups
21 box step ups w/ medicine ball
400m run
15 OH squat w/ 35# plate
15 v-ups
15 box step ups w/ medicine ball
400m run
9 OH squat w/ 35# plate
9 v-ups
9 box step ups w/ medicine ball
800m run

20:51

first time back to lianne’s class it was hard but fun. i’m glad it seems i stayed in pretty good shape while on vacation.

Workout:

• Type: General Cardio
• Date: 06/30/2009
• Time: 06:00:00
• Total Time: 00:25:00.00
• Calories: 229

after dealing with humid philadelphia weather for 3 weeks, it felt fantastic to be back in seattle.

Workout:

• Type: Run
• Date: 06/28/2009
• Time: 08:30:00
• Total Time: 1:10:30.00
• Calories: 1020
• Distance: 8 miles
• Average Pace: 8:48.63/mile

1st mile warm up then progress through the next 3. even after 3 weeks in philly the humidity is just killing me. on the other hand i felt like i was getting into my grove by the last mile.

1 - 9:09
2 - 8:30
3 - 8:06
4 - 7:24

Workout:

• Type: Run
• Date: 06/26/2009
• Time: 10:06:01
• Total Time: 00:33:12.00
• Calories: 502
• Distance: 4 miles
• Average Pace: 8:17.93/mile

AMR in 20′

30 weighted sit ups
20 box jumps (on 24″ wall)
10 split jumps
5 burpees

7 rounds plus 20 sit ups

Workout:

• Type: General Cardio
• Date: 06/25/2009
• Time: 08:58:11
• Total Time: 00:20:00.00
• Calories: 183

fun run in the park with ty in philadelphia

Workout:

• Type: Run
• Date: 06/22/2009
• Time: 11:07:59
• Total Time: 00:55:00.00
• Calories: 832
• Distance: 6.5 miles
• Average Pace: 8:27.76/mile

warm up

5 rounds for time:

150 jumprope (subbed for 400m run)
30 box jumps
30 wall ball (12# dynamax ball)

26:52

this was hard enough and with philadelphia humidity it was pretty miserable.

Workout:

• Type: Strength Training
• Date: 06/21/2009
• Time: 17:59:01
• Total Time: 00:30:00.00
• Calories: 222

didn’t really have a plan except that i didn’t have a lot of time so i planned for 1 mile warm up then 3 miles faster than usual. would have preferred straight tempo but for such a short run it just didn’t work so i just progressed as i warmed up.

1 - 9:02
2 - 8:01
3 - 7:49
4 - 7:37

Workout:

• Type: Run
• Date: 06/20/2009
• Time: 08:52:12
• Total Time: 00:32:29.00
• Calories: 491
• Distance: 4 miles
• Average Pace: 8:07.14/mile