Training Log Archive: AnvilIn the 7 days ending Jun 11, 2019:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
| |||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | |||||||
Tuesday Jun 11, 2019 #
12 PM
CF 45:00 [3]
OK back on the logging thing, for reasons to be explained later today (thats what we call a teaser)
Nooner class, 1RM clean -> 275lb PR
then a little sprinty workout with a bunch of bodyweight movements.
Nooner class, 1RM clean -> 275lb PR
then a little sprinty workout with a bunch of bodyweight movements.
7 PM
Running 23:59 [3] 5.0 km (4:48 / km)
https://www.strava.com/activities/2442949884
Back in April, the Ancaster Old Mill race popped up on my Facebook feed. The date was moved back a week this year due to the Golf thing last week, so I could do it this year. My knee pain had finally cleared up, so this would be good motivation to start running more consistently.
Total runs over April/May: 2
The time speaks for itself. Granted it's a hilly, slow course and I was still below my max allowable time of 25 minutes, but still.
For reference, my 5k PR is ~17:50 on a poorly run race in 2010.
The race itself went well. Took into consideration I hadn't done any high intensity monostructural work (that's crossfit for "one thing only") +20 mins in forever so just ran by HR. 160 in the first km, 170 from 2-4km, full send in the last km. It was a gorgeous evening, sunny but cool with no wind.
Was also sweet to hang with Funderstormin and Mrs. Tiny in the 'beer garden' after for a bit.
So, it's time for an experiment. In a weird case of synchronicity, there is a MEC race on Sept 8 (the day before Fall ARK starts, this race was the day after the Spring season ended). I'm not gonna stop going to Alchemy 5 days a week, I enjoy it too much - just gonna add 2 runs a week. Speed, tempo, steady, trail, street, whatever I feel like. I'll be interested to see what improvement it brings. (I'm hoping to stay more accountable by posting that here)
The MEC race is totally flat, so I'm gonna guess yesterdays hills added a minute looking at the splits. Care to make bets on what my Sept time will be?
Back in April, the Ancaster Old Mill race popped up on my Facebook feed. The date was moved back a week this year due to the Golf thing last week, so I could do it this year. My knee pain had finally cleared up, so this would be good motivation to start running more consistently.
Total runs over April/May: 2
The time speaks for itself. Granted it's a hilly, slow course and I was still below my max allowable time of 25 minutes, but still.
For reference, my 5k PR is ~17:50 on a poorly run race in 2010.
The race itself went well. Took into consideration I hadn't done any high intensity monostructural work (that's crossfit for "one thing only") +20 mins in forever so just ran by HR. 160 in the first km, 170 from 2-4km, full send in the last km. It was a gorgeous evening, sunny but cool with no wind.
Was also sweet to hang with Funderstormin and Mrs. Tiny in the 'beer garden' after for a bit.
So, it's time for an experiment. In a weird case of synchronicity, there is a MEC race on Sept 8 (the day before Fall ARK starts, this race was the day after the Spring season ended). I'm not gonna stop going to Alchemy 5 days a week, I enjoy it too much - just gonna add 2 runs a week. Speed, tempo, steady, trail, street, whatever I feel like. I'll be interested to see what improvement it brings. (I'm hoping to stay more accountable by posting that here)
The MEC race is totally flat, so I'm gonna guess yesterdays hills added a minute looking at the splits. Care to make bets on what my Sept time will be?