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Training Log Archive: wolchr

In the 7 days ending Jan 21:

activity # timemileskm+ft
  running4 5:32:03 22.65 36.45
  crossfit3 2:30:00
  Total6 8:02:03 22.65 36.45

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Sunday Jan 21 #

running 3:47:03 [3] 15.15 mi (14:59 / mi)

trail run 1893 elev gain. This was a great run. Some slow parts waiting on a friend who does not like technical terrain.

Friday Jan 19 #

running 30:00 [3]

warm up and then did 10 minutes of 1 minute 7.5 intervals then slow for 10 minutes. I feel like I can do more but it takes me so long to truly warm up.

Thursday Jan 18 #

crossfit 30:00 [3]

30 AMRAP
50 - squats
40 - KBS - 35lb
30 shoulder to overhead 45lb
20 - burpees
10 strict pullups

partner workout split everything in half and while partner is working we are rowing. A lot of fun.

Wednesday Jan 17 #

running 50:00 [3] 5.0 mi (10:00 / mi)

by mile
5.7
6.0
6.2
6.3
6.4

Tuesday Jan 16 #

crossfit 1:00:00 [3]

front squats 8 sets of 3

WOD
amrap 5 min
ass bike/kettle bell swings/front squats
rest 5
amrap 5 min repeat

Monday Jan 15 #

running 25:00 [3] 2.5 mi (10:00 / mi)

crossfit 1:00:00 [3]

clean and jerk workout up to 85lbs

WOD AMRAP 20 minute
21 cal row
15 ring rows laying flat
9 20" box jump
6 clean and jerk 65lb

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