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Training Log Archive: P-K

In the 7 days ending Jan 25:

activity # timemileskm+m
  Running3 2:13:21 15.7(8:30) 25.26(5:17) 169
  Crossfit3 1:30:00
  Biking2 1:00:05
  Recovery/Mobility2 20:00
  Total6 5:03:26 15.7 25.26 169

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SuMoTuWeThFrSa

Saturday Jan 25 #

Running 21:35 [2] 3.55 km (6:05 / km) +15m 5:57 / km


mini recovery run

Thursday Jan 23 #

Running 56:37 [4] 10.71 km (5:17 / km) +129m 4:59 / km
shoes: Brooks Cascadia 12 red

Crossfit 30:00 [2]
shoes: Brooks Cascadia 12


5-5-5-5-5
hang power snatch 75#

3-3-3-3-3
DH pullup

Wednesday Jan 22 #

Biking 49:05 [4]
shoes: Pearl Izumi X-Alp Canyon

alright, tried it again.

LIB - 10x2+2x2

10min intervals at 285w
2min intervals at 375w

much better result than yesterday

but that 10Km from sunday still doing a number on me. It's amazing how many workouts I drop in a week I put a big effort in like that. Just not worth it in the training plan.

Tuesday Jan 21 #

Crossfit 30:00 [4]
shoes: Brooks Cascadia 12


Bizarro Fran #4

15 thrusters
15 pullups
1 minute rest
10 thrusters
10 pullups
1 minute rest
10 thrusters
10 pullups
1 minute rest
10 thrusters
10 pullups

7:14

Biking 11:00 [3]


LIB - #failed

no gas at all got off quick

Monday Jan 20 #

Recovery/Mobility 10:00 [3]

Crossfit 30:00 [2]
shoes: Brooks Cascadia 12

2km row

7:55.4

recovery pace

pushups
20-20-20-20

easy days after yesterday's effort

Sunday Jan 19 #

Running 10:00 [2] 1.0 km (10:00 / km)
shoes: Asics Cumulus 18

w/u c/d

Running 45:09 [5] 10.0 km (4:31 / km) +25m 4:28 / km
shoes: Asics Cumulus 18

This crack at the PR has been in the calendar for a long time. I thought I was going to have to cancel it because of the big snow dump we had yesterday but when I stepped outside today the roads looked clear enough to give it a go.

I wasn't feeling 100% after all the festivities yesterday and the sidewalk at the start was icy but I decided if the first loop was under 4:30mpkm then I'd finish the job.

I started too fast again, 4:05/4:17, and then as I settled into a rhythm it was all over 4:30.

At the halfway point I was still ahead of the curve but knew I was slowing down.

At the 7km mark I knew I was right on and would have to push to stay with it but I just couldn't keep it going and despite a 4:15km last KM I came up 9 seconds short.

A bit heartbreaking but this is just another workout. And if it's not today it'll be next time.

But this won't come up in the rotation again for a few months so we're gonna have to be patient.

Not that I have much to complain about, 45:09 is a PR by almost 4 minutes for me on a straight 10km. But this one still goes down in the books as 9 seconds slow, not 4 minutes fast...

Recovery/Mobility 10:00 [2]

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