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Training Log Archive: Trav

In the 30 days ending Apr 30, 2019:

activity	#	time	miles	km	+m
run	18	20:52:35	110.85	178.4	4638
Crossfit	13	12:35:00
Hole digging	2	1:30:00
Gym	1	1:00:00
Total	33	35:57:35	110.85	178.4	4638
[1-5]	33	35:57:14

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Tuesday Apr 30, 2019 #

6 AM

run 1:07:40 [5] 10.65 km (6:21 / km) +362m 5:26 / km
ahr:169 max:207

This one was over the top, staggering hard. 10 minute tempo, 8 x 2 minute all out intervals, 8 minute tempo. The last two minuters were on K2. Then we went to the base camp 1 (from the Pakistan side to the Nepali side) and used all of K2 as the last 8 minuter. I got airborne and landed in a spectacular heap toward the bottom, but was saved by a muddy landing, rolled, and kept running. Jordan set the pace just out of reach the whole way.

C • Peak trav 2

Monday Apr 29, 2019 #

Crossfit 1:00:00 [3]

Cleans. These are the most difficult lifts for me. So much going on; so little aptitude. But what I did in this session was better than what I did last time. Bit by bit.

Sunday Apr 28, 2019 #

Crossfit 1:00:00 [4]

Turkish get ups. There's a lot going on in a TGU; But we figured it out. Then into the WoD. 5 times 400 meter row and 400 meter run. With Balogna. We crushed it.

Hole digging 45:00 [2]

This is ground of unconquerable badness. But neighbour Scott came by with a badass steel pike. That at least made it a fair fight. Two holes largely dug. four holes to go. Counting the time as 50% of actual hole digging time.

C • Your Holiness 2

8 AM

run 51:50 [3] 4.4 mi (11:47 / mi) +198m 10:20 / mi
ahr:163 max:184

Pretty relaxed run around the valley. Lots of friendly dogs for Rox to go nose to nose with.

Saturday Apr 27, 2019 #

Hole digging 45:00 [2]

Hole one of the funola outdoor pull-up rig is done. The holes need to be 3 feet deep and I need to dig at least 3 of them, so this will be a multi weekend project because this is some nasty rocky earth I'm drilling into.

7 AM

run 1:38:04 [3] 12.75 km (7:42 / km) +370m 6:43 / km
ahr:117 max:146

This makes about 3 weeks uninterrupted of a major workout pretty much every day. Definitely getting tired. Took it nice and easy today.

Friday Apr 26, 2019 #

run 1:00:00 [3]

50 cal row, then 5 times 5 front squats and 5 thrusters, 50 toes to bar, then 5 times 5 front squats and 5 thrusters then 50 cal row. Closing in on kipping toes to bar! another month or so and I think I'll be able to reliably string them together.

Thursday Apr 25, 2019 #

6 AM

run 1:05:06 [4] 10.52 km (6:11 / km) +284m 5:27 / km
ahr:145 max:182

4 by 8 minutes with 2:30 rest in between.

Wednesday Apr 24, 2019 #

Crossfit 1:00:00 [4]

An endurance workout. Started with 5x5 sets of Cleans to a heavy weight. Got to 100 with Broder taking video. Ungainly movements, I have. Then 20 burpees, step ups, 20 burpees, step overs, 20 burpees, box jumps. Lots of burpees.

C • Last time 1

Tuesday Apr 23, 2019 #

run 1:03:00 [4] 9.61 km (6:33 / km)

15 times one minute with one minute rest in between. Jordan is fast.

6 AM

run 1:02:59 5.97 mi (10:33 / mi) +265m 9:16 / mi
ahr:145 max:181

Monday Apr 22, 2019 #

Crossfit 1:00:00 [4]

DT wod.12 deadlifts. 9 cleans, 6 overhead snatches time 3 with an800 meter run. a lot of lifting

Sunday Apr 21, 2019 #

Crossfit 45:00 [3]

Easter WoD featuring, of course running! four times 50 air squats, 100 meters Rocky runs, 100 meters prisoner runs, 100 meters regular runs.

8 AM

run 1:22:27 7.79 mi (10:35 / mi) +339m 9:20 / mi
ahr:124 max:161

Good run with Tarno, Al and the dogs. Unfortunate encounter with a hiker irritated at the off leash animals.

Saturday Apr 20, 2019 #

8 AM

run 1:34:33 [3] 12.81 km (7:23 / km) +384m 6:25 / km
ahr:119 max:148

The usual saturday loop. Soggy.

Friday Apr 19, 2019 #

Crossfit 1:00:00 [3]

mega holiday crossfit. gym full of people. Tons of fun. three rounds of 2 minutes of pull ups, box jumps, sprints and medicine ball sit ups.

Thursday Apr 18, 2019 #

6 AM

run 55:43 [4] 5.41 mi (10:18 / mi) +165m 9:25 / mi
ahr:123 max:174

vo2 max workout. four by four minutes with three minutes in between. Jordan was able to set a pace that meant a bit more distance for each interval. Totally wasted at the end of the fourth.

Wednesday Apr 17, 2019 #

Crossfit 55:00 [3]

Overhead squats. My hunchback puts these out of reach and so it was front squats for me. 9 minute AMRAP with a partner of squats and 50 meter heavy dball carries. Dball carries are pretty nasty.

Tuesday Apr 16, 2019 #

6 AM

run 55:18 [5] 9.0 km (6:09 / km) +268m 5:21 / km
ahr:134 max:162

Jordan keeps pushing these a bit harder each time. 20 minutes hard, then four steep side Artabans.

Monday Apr 15, 2019 #

Crossfit 55:00 [5]

super tough crossfit. 6x4 minutes of 20 calories rowing, 10 front squats (85 pounds) and 20 wallballs. That's hard

Sunday Apr 14, 2019 #

Crossfit 1:00:00 [4]

Strict presses to a heavy three. Then a 16 minute emom WOD. Rope climbs, ski erg, v ups and ski erg.

7 AM

run 53:41 [3] 7.72 km (6:57 / km) +234m 6:02 / km
ahr:113 max:133

Got an early one in before the nasty weather. evidence of greenery all over the place.

Saturday Apr 13, 2019 #

7 AM

run 1:35:49 12.81 km (7:29 / km) +287m 6:44 / km
ahr:118 max:140

Feeling a bit tired so pretty much just jogged with Rox. Gave me a chance to look around and appreciate again how cool it is that the valley exists and that we get to play in it. Dozens and dozens of sulphur springs runners out. Good for them.

Friday Apr 12, 2019 #

Crossfit 1:00:00 [3]

5x5 progressively heavy deadlifts. Started experimenting with a crossgrip. Feeling safer at heavier weights. Finished at 5 x 185. Then 8 minute WoD 100 lunges on each leg with 3 DBall cleans EMoM. Burns after awhile.

Thursday Apr 11, 2019 #

6 AM

run 1:02:41 10.56 km (5:56 / km) +282m 5:14 / km
ahr:136 max:162

Super tough one with Jordan. 10 minutes tempo, followed by 10x90 second bursts with 45 second breaks, followed by 5 minutes at 10k pace. Jordan sets the and I try to match him stride for stride. Definitely takes me to my limit.

Wednesday Apr 10, 2019 #

Crossfit 1:00:00 [3]

5x5 back squats. WoD was 100 wallballs and 10 ring muscle ups. Wallballs I got. Ring muscle ups not a hope. So scaled to pullups. And got my first kipping pullup! Those things, once you figure them out, are a blast. I quickly lost the knack, but now I know that I can do them. I've levelled up.

Tuesday Apr 9, 2019 #

6 AM

run 1:05:01 [4] 10.09 km (6:27 / km) +283m 5:39 / km
ahr:159 max:195

Fout by eight minutes with two minutes in between. Hard.

Monday Apr 8, 2019 #

Gym 1:00:00 [3]

35, 25, 15 toes to bar with 30 kettlebell swings in between. I can't do many toes to bar, but I am beginning to get the hang of the kip swing. Shreds my hands though. Also some strict presses.

Sunday Apr 7, 2019 #

12 PM

run 1:40:20 9.42 mi (10:39 / mi) +415m 9:22 / mi
ahr:138 max:188

Back in the valley for a longer run after a few light weeks. Now we get down to business.

C • Easy 3

Friday Apr 5, 2019 #

Crossfit 1:00:00 [3]

5x5 deadlifts, heavier each time, then 12 minutes of four sets of 5 squats/5 thrusters with 30 second ring hangs in between. More weight, less action. Kinda like that sometimes.

Thursday Apr 4, 2019 #

6 AM

run 1:01:09 [4] 6.07 mi (10:04 / mi) +234m 9:00 / mi
ahr:153 max:199

Perfect morning for a run. Trails dry from the cold. 11 x 2 minutes plus a K2

Wednesday Apr 3, 2019 #

Crossfit 1:00:00 [3]

overhead snatches. Damn olympic lifting. I have a perfect mental model of what to do, but that translates into some kind of electrocuted seizure when I try the move. Then squats and runs. I can do those

Tuesday Apr 2, 2019 #

6 AM

run 57:14 [4] 9.01 km (6:21 / km) +270m 5:31 / km
ahr:168 max:183

Solid run. No issues arising from the 5k. 25 minutes hard tempo, 7x30 sprints with a minute in between.

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