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Training Log Archive: Trav

In the 28 days ending Feb 28, 2019:

activity # timemileskm+m
  run20 20:51:44 108.51(11:32) 174.63(7:10) 4035
  Crossfit11 10:33:00
  Trampoline1 45:00
  Gym1 20:00
  Total29 32:29:44 108.51 174.63 4035
  [1-5]29 32:29:18

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Thursday Feb 28, 2019 #

6 AM

run 42:44 [5] 3.68 mi (11:37 / mi) +149m 10:19 / mi
ahr:150 max:177

5,4,3,2,1 minutes postholdtervals in the fresh -16 pow. Sunrise is stunning on a day like this. Cut the warm up and warm down to the minimum to keep the workout short for Rox, who gets a bit chilled when it's this cold. She handled it like a champ.

Wednesday Feb 27, 2019 #

Crossfit 1:00:00 [3]

Back squats as many as I can do in 30 seconds times 3; goblet lunges in between. Then 150 meters on the rower at a sprint and 20 uninterrupted wall balls. Easy at 14 pounds, but 20 is a whole new game.

Tuesday Feb 26, 2019 #

6 AM

run 1:01:52 intensity: (5 @1) + (19 @2) + (14 @3) + (21:59 @4) + (39:15 @5) 5.86 mi (10:33 / mi) +226m 9:26 / mi
ahr:162 max:177

20, 10, 5 minutes harder on each set

Monday Feb 25, 2019 #

6 AM

run 30:19 [3] 2.28 mi (13:18 / mi) +65m 12:13 / mi
ahr:154 max:171

Easy recovery run

Sunday Feb 24, 2019 #

Crossfit 1:00:00 [3]

Snatches. Tough for me. Can't figure out how to get into a squat and get under the bar. Progress though
8 AM

run 1:05:14 [3] 8.48 km (7:42 / km) +256m 6:41 / km
ahr:134 max:164

Tarno and the Vizsla girls. Super eerie morning in the woods. First fog, then rain, then suddenly warm and sunny. The eye of the hurricane. It's gonna get wild from here.

Saturday Feb 23, 2019 #

8 AM

run 1:46:55 intensity: (9 @1) + (43:26 @2) + (1:00:35 @3) + (2:05 @4) + (40 @5) 14.21 km (7:31 / km) +378m 6:38 / km
ahr:121 max:163

Lovely morning run with Rox.

Friday Feb 22, 2019 #

Crossfit 40:00 [3]

Crossfit open. 15 minutes of 19 wallballs and 19 calories on the rower AMRAP. RX was 20, but I opted for a 14 pound ball. Super hard. Teams of two. One judged, while the other did the 15 minute WoD. It gets ugly. There may have been some grunting.

Thursday Feb 21, 2019 #

6 AM

run 1:03:08 [5] 9.24 km (6:50 / km) +250m 6:01 / km
ahr:162 max:187

Back and forth for 25 minutes. Fast.

Tuesday Feb 19, 2019 #

6 AM

run 1:04:17 [4] 9.37 km (6:52 / km) +219m 6:09 / km
ahr:175 max:194

seven by 4 minute intervals on a perfect winter morning.

Sunday Feb 17, 2019 #

run 56:38 [3] 11.12 km (5:06 / km)

Good run in grand Rapids

Trampoline 45:00 [3]

Family fun at the local trampoline gym. Way too many cool things to do in a trampoline gym

Saturday Feb 16, 2019 #

7 AM

run 1:39:31 [3] 13.02 km (7:39 / km) +363m 6:43 / km
ahr:147 max:177

Crunchy hard pack. Managed with regular trail shoes, but should have worn the trusty spikes

Friday Feb 15, 2019 #

Crossfit 1:00:00 [4]

Shoulder humiliator. 45 seconds of one arm dumbbell presses, 45 seconds of pushups. For 10 minutes. Then three times around an EMOM circuit of row, dead bugs, Medecine ball marches, push up plank and slam ball. That's a lot.

Thursday Feb 14, 2019 #

6 AM

run 1:08:07 [4] 9.77 km (6:58 / km) +346m 5:55 / km
ahr:166 max:181

Run with coach Jordan. 25 minute intensity. Then two K2s. Hard pack snow.

Wednesday Feb 13, 2019 #

Crossfit 1:00:00 intensity: (25:00 @3) + (35:00 @5)

five by 500 on the rower, with 2 minutes in between, then 7 minute Wod 10 one arm snatches and five lunges on each side times four.

Tuesday Feb 12, 2019 #

6 AM

run 54:50 intensity: (34:50 @3) + (20:00 @5) 7.42 km (7:23 / km) +214m 6:28 / km
ahr:175 max:191

17 time one minute in nasty, treacherous, but all in pretty fun conditions

Monday Feb 11, 2019 #

Crossfit 1:00:00 [3]

All the things I can't do. chest to bar, pistol squats, double unders.

Sunday Feb 10, 2019 #

10 AM

run 2:23:58 [3] 17.53 km (8:13 / km) +282m 7:36 / km
ahr:157 max:180

Great iceshoe raid with Tarno. Made almost no mistakes, but Tarno had the way wrong shoes on, so that slowed us down, but I, having the right shoes on, had plenty of time to sit back a bit and be amused at Tarno's expense. Am I proud of that? Not really, but whatcha gonna do?
C • Congratulations! 8

Saturday Feb 9, 2019 #

Crossfit 58:00 [3]

Great prep for Stars WAR: one of the hardest crossfit workouts this side of the Murph. 30 minutes of EMOM in sequence: 7 deadlifts at 125, 14 burpies, 21 kettle ball swings.
8 AM

run 50:12 intensity: (1:39 @1) + (22:22 @2) + (26:11 @3) 6.41 km (7:50 / km) +156m 6:59 / km
ahr:119 max:136

Easy one through the braids with Rox. She and I are a little tentative on the snow dusted glazed ice trails. But the Merrell spikes are amazing.

Friday Feb 8, 2019 #

Crossfit 1:00:00 [3]

Wod: 20 seconds on the bike then an immediate 20 kettlebell swings. Times five. But first lots of pull ups and rowing

run 8:00 [3] 1.6 km (5:00 / km)

Around the block

Thursday Feb 7, 2019 #

6 AM

run 1:03:24 intensity: (1 @0) + (2:20 @1) + (15:16 @2) + (27:57 @3) + (17:49 @4) + (1 @5) 9.45 km (6:43 / km) +286m 5:50 / km
ahr:129 max:161

four by 10 minutes on the rough ice. But I had my Merrell spikes on. Amazing things those shoes. Roxy managed just fine too. Am keeping my cadence at 85 for the tempo sessions.

Wednesday Feb 6, 2019 #

Crossfit 55:00 [3]

Ice storm day. So later to the gym. Overhead cleans. Still an unfathomable move for me. Then DBall carries with Kyle for 3 minutes. Then 10x front squats (for me) and 10x DBall throws--with the 70 pound ball. Times 6. As fast as you can. Dividing the load with a partner. That's plenty

run 8:00 [3] 1.6 km (5:00 / km)

Then a little ice storm run around the block. A bit showy, to be sure, but it's all part of the 10k build up.

Tuesday Feb 5, 2019 #

6 AM

run 1:06:42 intensity: (18 @0) + (1:27 @1) + (18:07 @2) + (33:50 @3) + (12:49 @4) + (11 @5) 10.69 km (6:15 / km) +203m 5:42 / km
ahr:126 max:163

Ladders 1,2,3,4,3,2,1 with a minute in between. Jordan does them at 3:15 and I try to stay close to 3:30. Fun

Sunday Feb 3, 2019 #

Crossfit 1:00:00 [4]

Ab tabatas (hollow body rockers and supermans, 20 seconds on 10 off). Then lots of work on kip swing technique, which I have largely figured out. Now I just need to get more core strength so that I can get out far enough to do a proper toe to bar. The WoD was 10 front squats @ 95 pounds (for me--half of Rx) plus 15 kip swings (RX was true toe to bar). First class with Balogna! Fun to see the method she brings to this.

Gym 20:00 [3]

Rollup from the week
7 AM

run 51:38 intensity: (7 @0) + (4:12 @1) + (34:55 @2) + (12:24 @3) 4.32 mi (11:57 / mi) +198m 10:28 / mi
ahr:113 max:134

Saturday Feb 2, 2019 #

8 AM

run 1:35:02 intensity: (2:06 @1) + (1:02:24 @2) + (30:31 @3) + (1 @4) 10.59 km (8:58 / km) +269m 7:58 / km
ahr:116 max:140

Oh my dog that was hard. It took me an hour to run the braids. That's normally 35 minutes. And I was not taking it easy. This is the toughest snow to run on.

Friday Feb 1, 2019 #

Crossfit 1:00:00 [4]

Loooong ones. first 10 minutes of alternating push up planks and heavy carries with a partner, then a 16 minute WoD of four rounds of EMoMs. Carrying a 15 pound plate:
-floor to overhead
-flutterkicks
-squats
-russian twists

The twists are the killers.
5 PM

run 51:13 intensity: (11 @1) + (41 @2) + (11:00 @3) + (9:24 @4) + (29:57 @5) 8.18 km (6:16 / km) +174m 5:40 / km
ahr:165 max:187

make up run now that it's a balmy -13 out. The mission was to run two 15 minute intensity sets. Did it. The trails are icing sugar which throws me all over the place. Hard to get a rhythm, so I went to plan B and got to Lions Club, which was nicely plowed. Good steady tempo from then on. Left hammy still modestly tight.

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