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Training Log Archive: P-K

In the 7 days ending Jan 11:

activity # timemileskm+m
  Running2 2:27:45 16.0(9:14) 25.74(5:44) 257
  Crossfit3 1:30:00
  Biking2 1:08:12
  Recovery/Mobility2 20:00
  Total4 5:25:57 16.0 25.74 257

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Saturday Jan 11 #

Biking 22:11 [3]
shoes: Pearl Izumi X-Alp Canyon


recovery spin

Recovery/Mobility 10:00 [3]

Crossfit 30:00 [3]


20-20-20-20
pushups
3-3-3
DH ring pullups

Friday Jan 10 #

Running 1:57:45 [3] 21.72 km (5:25 / km) +257m 5:07 / km
shoes: Asics Cumulus 18

We waited out the cold weather and were treated to a balmy 7 degrees for a long one today.

RB training for some kind of crazy long race this summer...50k...100k...who knows?

I thought I'd join him for a double loop of the Erindale run and see how the intervals translate into distance running.

Everything held up pretty well. Despite feeling a bit slow for the rest of the day.

This also counts as a solid half marathon PR, and on trail.

1:53:51 vs 2:04 for many many years ago....I don't do many of these ones.

Wednesday Jan 8 #

Biking 46:01 [3]
shoes: Pearl Izumi X-Alp Canyon


LIB - 3x7min w/ 3min rest

rode 285w again, same as Nov 6. Was harder than Nov 6 for sure. Still suffering effects of the cold from Sunday/Monday.

Long one planned tomorrow. Going to have to play it by ear. I'm at maybe 80% right now.

Crossfit 30:00 [3]
shoes: Brooks Cascadia 12


4rds

5 pwr snatch 115#
10 burpees

8:11

Recovery/Mobility 10:00 [3]

Tuesday Jan 7 #

Running 30:00 [3] 2.5 mi (12:00 / mi)
shoes: Brooks Cascadia 12

Lost last 2 days to the cold that's been going around. Did a number on me. I try very hard to not workout when I'm sick as I find it just lengthens the time I'm out. Hopefully I gave myself enough break. Still did both a bit lighter and easier than I would've.



w/u, c/d

4x450m w/ 1min rest

1:55
1:50
1:52
1:53

Recovery paced

Crossfit 30:00 [3]
shoes: Brooks Cascadia 12


Bizarro Fran #2 (light)

21 thrusters
21 pullups
2min rest
15 thrusters
15 pullups
1min rest
9 thrusters
9 pullups

6:58 including rests

done with unbroken sets but at 75#

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