Training Log Archive: TravIn the 30 days ending Jun 30, 2019:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||||||
Sunday Jun 30, 2019 #
Crossfit 1:00:00 [3] 1.6 km (37:30 / km)
Big one. alternating situps and pushups increasing 3 each round tor 8 minutes. Got to 18 and 18. The one mile run and as many wallballs will fit into 10 minutes. Then thrusters to a heavy 3 rep.
8 AM
run 52:14 4.38 mi (11:56 / mi) +189m 10:31 / mi
ahr:131 max:147
Fresher run than yesterday. Got to the Main Loop and met Kate, Marie, Steve et al. Roxy went wild. We joined the pack and caught up. Showed the group the new pull up rig.
Saturday Jun 29, 2019 #
8 AM
run 1:39:50 8.65 mi (11:32 / mi) +378m 10:10 / mi
ahr:134 max:161
Great catch up run with Graeme. Waterloo math aint no picnic. G is off to JWOC tomorrow. He seems to be running well. Rox went from stream to stream settling into the water to cool down. Love watching her do that.
Friday Jun 28, 2019 #
Crossfit 1:00:00 [3]
Gotta set me some upper body/thoracic mobility goals. Trying to do an overhead squat is a humiliation for me. 25 pounds max. Anything more and it all goes to crap.
Good work out though. 1k run with a partner, then 6x (3 each) 10 OHS, and 100 single unders (or 50 double unders for those with that super power, which aint me).
Good work out though. 1k run with a partner, then 6x (3 each) 10 OHS, and 100 single unders (or 50 double unders for those with that super power, which aint me).
Thursday Jun 27, 2019 #
run 1:04:00 [3] 9.27 km (6:54 / km)
A bit of a tempo run with two k2s. Rox totally on guard for squirrels.
Wednesday Jun 26, 2019 #
Crossfit 55:00 [3]
3 x 500 rows, then a 14 minute WoD that involved devil's presses.
Tuesday Jun 25, 2019 #
6 AM
run 1:11:16 [3] 9.91 km (7:11 / km) +324m 6:11 / km
ahr:130 max:141
Tired one, but the woods were full-on Jurassic this morning and so I slowed down and enjoyed the smells and mist and slanting summer sun.
Monday Jun 24, 2019 #
Crossfit 1:00:00 [3]
Sled pushing for 8 minutes and then Rope! five times 2 rope climbs, 20 pushups and 250 meter rows in four minute chunks. Shaking tired at the end of it all. Got all the rope climbs except 1, had to modify the pushups with bands after my first 20, managed the rows ok. altogether though, that's bunch of work.
Oh, oh, new crossfit superpower: I can climb the rope arm over arm to the top without using my legs!
Oh, oh, new crossfit superpower: I can climb the rope arm over arm to the top without using my legs!
Sunday Jun 23, 2019 #
2 PM
run 55:58 4.95 mi (11:18 / mi) +232m 9:52 / mi
ahr:130 max:173
Saturday Jun 22, 2019 #
6 AM
run 1:04:04 [3] 11.27 km (5:41 / km) +44m 5:35 / km
ahr:116 max:149
Fresh early summer rod run with Balogna around Reeds lake.
Friday Jun 21, 2019 #
Crossfit 1:00:00 [3]
benchpress to one rep max. Got to 145. tried 155 twice and had to be rescued both times. Then 10 minute Amrap: 20 boxjumps and 7 Handstand pushups (modified).
Thursday Jun 20, 2019 #
run 1:05:00 [3]
Crazy one with Rox and Koko. It's just a rolling brawl down the trail. Hilarious. Dogs exhausted at the end. Threw in an extra k2, just for grins.
Tuesday Jun 18, 2019 #
6 AM
run 52:19 8.29 km (6:19 / km) +260m 5:27 / km
ahr:129 max:170
A few bursty bits. Gotta start back into some speed soon.
Starting to make progress toward an actual muscle up. I've bolted a 2x4 block to the Funola pullup rig at about 16 inches up the post on the 7 foot bar. I use this as a booster to give myself a shot at getting to the last part of the muscle up where you get your torso over the bar and then press into an upright, arms-extended-down position.
I successfully did my first one on Saturday. Then lost my touch. Then knocked off three this morning as part of the weird run warm up Rox and I now do.
Starting to make progress toward an actual muscle up. I've bolted a 2x4 block to the Funola pullup rig at about 16 inches up the post on the 7 foot bar. I use this as a booster to give myself a shot at getting to the last part of the muscle up where you get your torso over the bar and then press into an upright, arms-extended-down position.
I successfully did my first one on Saturday. Then lost my touch. Then knocked off three this morning as part of the weird run warm up Rox and I now do.
Monday Jun 17, 2019 #
Crossfit 1:00:00 [3]
A meh workout for me. Esp because this involved my least favourite lift. Hanging snatches. I'm so not built to do them in any way close to how they should be done. I feel like I'm bolted together out of rusted old parts when these things are on the menu. But, hey, I likely did a bit better today than the last time. And the next time will be better again. And someday, maybe, these won't suck so much.
Sunday Jun 16, 2019 #
Crossfit 1:00:00 [3]
endurance one with partners: 1500 m row, 100 wall balls, 50 deadlifts, 100 box jumps, 1500 m row
7 AM
run 1:11:51 6.41 mi (11:13 / mi) +325m 9:41 / mi
ahr:108 max:119
Saturday Jun 15, 2019 #
7 AM
run 1:43:38 [3] 9.11 mi (11:23 / mi) +389m 10:03 / mi
ahr:125 max:163
Chill run with Supe and Rox. Pretty out there. Then some Markiattos at Grupetto. Good company.
Friday Jun 14, 2019 #
Crossfit 50:00 [3]
Endurance WOD. Run from the gym to the top of Dundern stairs and back. 16:48. Surprised by how comfortable that felt. Then a 6 minute ab AMRAP. Not so enthused about that after the run.
Thursday Jun 13, 2019 #
6 AM
run 53:17 6.97 km (7:39 / km) +185m 6:45 / km
ahr:114 max:138
It was a rainy day.
Wednesday Jun 12, 2019 #
Crossfit 1:00:00 [3]
Longerish workout. 20 minutes of 4 minute sets. double unders (which I still can't do even with 10 minutes of intense instruction from Broder), ring negatives and dips and thrusters.
Tuesday Jun 11, 2019 #
6 AM
run 56:28 8.14 km (6:56 / km) +258m 5:59 / km
ahr:128 max:167
bursty runs up any hills in my path. Had a good old fashioned fully airborne travesty on this one.
Monday Jun 10, 2019 #
Crossfit 1:00:00 [3]
Bonkers workout. Started with a 1600 meter row, then a mix of deadlifts, toes to bar, pistol squats (can't do em) and burpees. Sweated.
Sunday Jun 9, 2019 #
Crossfit 1:00:00 [3]
And back to the twofer on Sundays with the Balogna gym date. Good bursty workout to clear out the jet lag cobwebs.
7 AM
run 52:35 7.92 km (6:38 / km) +255m 5:43 / km
ahr:129 max:157
Lovely as Madeira is, it's still a joy to be back in the valley with roxalicious
Friday Jun 7, 2019 #
8 AM
run 5:17:42 23.19 km (13:42 / km) +4040m 7:19 / km
ahr:117 max:184
Not a fast day, but an action packed one. We started in a cold rain through a magnificent woods high in the hills and then down to run along the elaborate water channel system that laces around this island. Channels are carved right out of the cliff wall and we got to run alongside. With a 300 meter drop off to one side. Joany and Goncalvo guided me through the harrowing one kilometer out and back. Managed it without losing all of my dignity. Then a huge descent, a 500 meter down river run, a 300 meter climb and back to our hotel. A running day for the ages.
Thursday Jun 6, 2019 #
9 AM
run 1:30:32 9.08 km (9:58 / km) +789m 6:57 / km
ahr:132 max:183
Outstanding run to the end of the Eastern peninsula of the island--effectively a desert, sitting as it does in a train shadow. I did a burner run to the end and then tried back to the group to do the last climb again with Balogna.
After the run we went to the funchal harbor for a for your boat for out to where the dolphins hang out. Buzzed by dozens of these beautiful creatures dancing around the boat.
After the run we went to the funchal harbor for a for your boat for out to where the dolphins hang out. Buzzed by dozens of these beautiful creatures dancing around the boat.
Wednesday Jun 5, 2019 #
Yoga 1:00:00 [2]
Really effective yoga session outdoors at the hotel. Loosened stuff up.
7 AM
run 2:34:10 17.62 km (8:45 / km) +1061m 6:43 / km
ahr:107 max:150
Truly lovely run through forest, opening on to the dramatic coast. Terrifying traverse (for me) of a way too long cliff face and then descent into a pretty little coastal town for some surfing lessons. No success on that front.
Tuesday Jun 4, 2019 #
Canyoning 2:00:00 [2]
Crazy canyoning in Madeira. Six waterfalls. Outstanding terrain. Most were jumps, some, including a 25 meter guy, were abseil. Tough for me, but I managed it. Getting better at heights. Half the time spent.
Monday Jun 3, 2019 #
9 AM
run 3:55:34 10.25 mi (22:59 / mi) +1192m 16:53 / mi
ahr:120 max:169
Big day of running to the highest part of the island. Pretty cool to see the whole thing from one spot. Major ascents and descents. Super steep at times
Sunday Jun 2, 2019 #
5 PM
run 1:13:04 4.01 mi (18:13 / mi) +783m 11:21 / mi
ahr:103 max:141
A travel day from Toronto to Madeira. Picked up at the crazy airport on stilts and whisked to our amazing hotel on the North coast and straight into a run down to the waters eye and back--a 200 meter down and up. Looks like a great group of seven runners and a truly dialed in outfitter.
Saturday Jun 1, 2019 #
7 AM
run 1:48:41 [3] 9.62 mi (11:18 / mi) +416m 9:58 / mi
ahr:124 max:166
Pleasant run in the valley with Tarno, Rox and Koxe