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 Post subject: Re: Your workout today
PostPosted: Thu Aug 01, 2013 3:23 pm 
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Impressive boner
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Location: Nottingham.
Shoulder warm up with a 1kg clubbell.
Ten each of swings, long cycle jerks and snatches on each arm with an 8kg, 10kg and 12kg kettlebell.
2 minutes jerk on each arm with 14kg, 12 kg and 8kg.
2 mins swing snatches on each arm with 12kg.
1 minute swing on each arm with 14kg.
30 seconds swing on each arm with 16kg.

I lifted 6 tonnes cumulatively over the space of an hour!


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 Post subject: Re: Your workout today
PostPosted: Thu Aug 01, 2013 10:43 pm 
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Dead by dawn
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Location: Seattle
3 mile hilly run

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 Post subject: Re: Your workout today
PostPosted: Fri Aug 02, 2013 9:15 pm 
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Should Write a Goddam Book Already
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75 minutes of hot yoga. Getting my sweat on!


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 Post subject: Re: Your workout today
PostPosted: Sat Aug 03, 2013 1:57 pm 
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Today was NROLFW workout, a little run on the treadmill and intervals on the bike.


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 Post subject: Re: Your workout today
PostPosted: Sat Aug 03, 2013 2:28 pm 
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Dead by dawn
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Location: Seattle
Hour fifteen riding on the trainer

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 Post subject: Re: Your workout today
PostPosted: Sat Aug 03, 2013 3:58 pm 
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Impressive boner
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Location: Nottingham.
1min/1min x 5 sets of 12kg jerks.
5min/5min of 8kg swing snatches.
Four separate minutes of lower than parallel jump squats.


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 Post subject: Re: Your workout today
PostPosted: Sat Aug 03, 2013 4:42 pm 
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Location: Sweden.
Went to the gym for the first time in way to long and are feeling my legs right now.

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 Post subject: Re: Your workout today
PostPosted: Sat Aug 03, 2013 8:45 pm 
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Mispronounces Daiya

Joined: Sat Mar 23, 2013 10:49 am
Posts: 1445
Location: Las Vegas, NV
the last of phase 3 NROLFW with 15 min treadmill intervals


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 Post subject: Re: Your workout today
PostPosted: Sat Aug 03, 2013 11:26 pm 
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Smuggling Raisins
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4-5 km walk doing errands, etc.
rollerskated up and down my street for about an hour, jumping over cracks - once i can deal with crappy pavement i will get more adventurous
jumped around for about 5 min (made up this routine to be more agile in roller derby) - side to side over a line with each foot separate and together, back and forth over a line, 180s on each foot, 180s and 360s with both feet, skipped rope
if i feel motivated i will do some pushups, planks, squats and maybe my jumping routine again before bed.


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 Post subject: Re: Your workout today
PostPosted: Sun Aug 04, 2013 4:28 am 
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Location: Sweden.
5 k run.

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 Post subject: Re: Your workout today
PostPosted: Sun Aug 04, 2013 3:46 pm 
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Joined: Tue Oct 19, 2010 9:54 pm
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Location: Seattle
40 mile ride

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 Post subject: Re: Your workout today
PostPosted: Mon Aug 05, 2013 9:48 am 
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Yesterday was a 14km run.Today is a full rest day.


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 Post subject: Re: Your workout today
PostPosted: Tue Aug 06, 2013 1:02 pm 
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Impressive boner
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Location: Nottingham.
Warm up of swings, cleans, bumps and jerks with 8, 10 and 12kg weights.

10 minute jerk test, in which I did 196 reps.

Head-height 12kg swings and 8kg double bumps.


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 Post subject: Re: Your workout today
PostPosted: Tue Aug 06, 2013 10:12 pm 
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Location: Seattle
Team track workout, modified for race week: 3x1000 at 10k pace

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 Post subject: Re: Your workout today
PostPosted: Wed Aug 07, 2013 9:32 pm 
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Mispronounces Daiya

Joined: Sat Mar 23, 2013 10:49 am
Posts: 1445
Location: Las Vegas, NV
after 4 days off and today's NROLFW workout, my legs are speaking to me...


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 Post subject: Re: Your workout today
PostPosted: Wed Aug 07, 2013 10:57 pm 
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Chard Martyr
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Location: SW Desert, USA
Been trying to get back into a rhythm. Doing cross fit semi-regularly. Today's warmup was jump rope and cleans, and the WOD was 800m, 12 pull ups, 21 kettlebell swings, repeat 3x, for time.


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 Post subject: Re: Your workout today
PostPosted: Wed Aug 07, 2013 11:55 pm 
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Location: Seattle
50 minute spin on the trainer

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 Post subject: Re: Your workout today
PostPosted: Thu Aug 08, 2013 8:57 am 
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Joined: Mon Jul 08, 2013 7:12 am
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50min spinning class for me today. The instructor has just changed his brilliant playlist for a pretty poor one, so it was a bit of a struggle today. He used to play 'Walking on Sunshine' for the warm up, which was exactly what I needed to get me going after a day at work. I don't think anything can compare to that.


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 Post subject: Re: Your workout today
PostPosted: Fri Aug 09, 2013 6:08 pm 
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Location: Seattle
20 minute easy pre-race run (half marathon tomorrow!)

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 Post subject: Re: Your workout today
PostPosted: Sat Aug 10, 2013 5:00 am 
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Joined: Wed Oct 20, 2010 2:33 pm
Posts: 726
Location: Sweden.
4 km run.

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 Post subject: Re: Your workout today
PostPosted: Sat Aug 10, 2013 2:43 pm 
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Location: Seattle
Half marathon.

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 Post subject: Re: Your workout today
PostPosted: Sat Aug 10, 2013 4:17 pm 
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Mispronounces Daiya

Joined: Sat Mar 23, 2013 10:49 am
Posts: 1445
Location: Las Vegas, NV
NROLFW + 15 min treadmill intervals and 3 miles easy

How was the half marathon monkeytoes?


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 Post subject: Re: Your workout today
PostPosted: Sun Aug 11, 2013 3:07 am 
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Lubes With Earth Balance
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Joined: Wed Oct 20, 2010 2:27 pm
Posts: 1616
Location: Sweden
Yesterday: Back and biceps

Chins 3x fail
Deadlifts 3x8
Barbell row 3x8
Lat pulldown 4x10
Barbell curl 2x12
Cable curl 2x8

My back is so sore today. And my abs too, question mark???


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 Post subject: Re: Your workout today
PostPosted: Sun Aug 11, 2013 10:04 am 
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Location: Seattle
emmalv wrote:
NROLFW + 15 min treadmill intervals and 3 miles easy

How was the half marathon monkeytoes?

The course was beautiful (I'm in Vancouver,) the race was well organized and the swag was great. The running part sucked. I really wanted to break 2 hours. I didn't really take the time to craft a plan for getting there and coach pretty much just gave me a heart rate range and said to go out easy for the first two miles. One of my teammates said that running with a pace group helps keep her honest in the first two miles and not go out too fast. The 2 hour pacers said they were going to just run a steady pace (which would be 9:09s to get in under 2.) So I went with them, figuring if I felt good after 2 miles and had room to raise my hr, I could get out ahead and see what happens. But the first mile was 8:45, the second was 8:51, the third... well, you get the point. We got to 4k and someone without a watch asked the lead pacer if we were on pace and she gleefully said, "Oh yeah, we're just banking some extra time right now so we can go slower later!" Nooooooo... that's not how you do it (and it's not how you said you were going to do it.) Anyway, I blew up after the first half and couldn't hold onto it. Lesson learned: don't trust pacers you don't know, and run your own damn race. Coach said she'd pace me herself next time; her I trust!

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 Post subject: Re: Your workout today
PostPosted: Sun Aug 11, 2013 10:41 am 
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Mispronounces Daiya

Joined: Sat Mar 23, 2013 10:49 am
Posts: 1445
Location: Las Vegas, NV
That sucks, Mtoes. And odd - that is not how I have come to understand you paces your races and I don't know anything : ) In fact, if anything one might want to go for negative splits, not the opposite. I'm glad the scenery and swag were good though!
I can't wait until it cools down here (I'm in LV) so I can start logging some miles again. My summer runs, especially because I'm doing New Rules, consist of 5 miles max and most on the treadmill. Its not only too hot for me, but its too hot for my running buddies as well (my 4 legged children). One of these days I want to do a wine country half...


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