Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trav

In the 30 days ending Apr 30, 2022:

activity

time

miles

run

16:35:00

82.22

(12:06)

132.32

(7:31)

Crossfit

12:20:00

Stretching

4:35:00

Canoe sanding

2:30:00

Gym

1:00:00

Bulgarian Bag

35:00

forestry

20:00

Total

37:55:00

82.22

132.32

2:41

0:00

» now

Saturday Apr 30, 2022 #

run 1:15:00 [3] 10.17 km (7:22 / km)
shoes: Topo mountain racer

Great run around the greening up valley with Super

Stretching 15:00 [3]

And a bit of hamstring strength.

Friday Apr 29, 2022 #

Crossfit 50:00 [3]

Fran! I love Fran!
21-15-9 thrusters and pull-ups

Did it in 5:13 at rx masters standard of 65 pounds. Redlined.

Stretching 20:00 [3]

Mainly stretching, but a little tabata dead hanging. 20 seconds on 10 seconds off for two minutes. Did that twice today. Will do that for a while until a four minute tabata is comfortable.

Thursday Apr 28, 2022 #

Canoe sanding 1:00:00 [3]

Another day of sanding the outside of the hull. A full body experience. 3:1

C • Sanding 3

run 59:12 [3] 7.81 km (7:35 / km)
shoes: Norda 001

3 times K2 maintaining the effort across the whole top. Easy on the downs. Jordan lashing me the whole way up.

Super fun partner workout. Love them. Just love them.

16 minute AMRAP
8 db squats (one rests while the other works)
16 synchro KB swings
8 db presses (each)
16 synchro swings
8 db thrusters (each)
1 minute rest.

Tuesday Apr 26, 2022 #

run 47:00 [3] 6.96 km (6:45 / km)
shoes: Topo mountain racer

Tabata style workout. 18 minutes of 40 seconds fast 20 seconds slow. This gets hard.

Stretching 20:00 [3]

Monday Apr 25, 2022 #

Crossfit 50:00 [3]

More rowing and squatting. Does good stuff to my knees for some reason. And PB on overhead strict BB press. 120 pounds. It was touch and go there for a while.

Stretching 15:00 [3]

Sunday Apr 24, 2022 #

run 51:00 [3] 6.3 km (8:06 / km)
shoes: Norda 001

Such a morning!

Stretching 15:00 [3]

Saturday Apr 23, 2022 #

run 1:13:35 [3] 6.94 km (10:36 / km)
shoes: Topo mountain racer

Easy run. Dr PBV was tapering for P2A. And his elbows are still sore. Both of them. Something to do with his spine.

Stretching 10:00 [3]

Friday Apr 22, 2022 #

Crossfit 50:00 [3]

crazy one minuters Rowing and Thrusting for 17 minutes.

Thursday Apr 21, 2022 #

run 54:25 [3] 7.87 km (6:55 / km)
shoes: Norda 001

18 x 45 seconds with one minute rest between.

Crossfit 30:00 [3]

I'll call this crossfit because it involved moving six 100+ lb. horse stall mats Balogna scored from Alchemy to the Jungle Gym. B got help loading them into her car and then the two of us schlepped them from the car to the JG. Balogna is one strong woman. a forearm crusher.

C • Fold them 2

Wednesday Apr 20, 2022 #

Crossfit 50:00 [3]

Deadlifts with Craig.

Tuesday Apr 19, 2022 #

run 47:37 [3] 6.51 km (7:19 / km)
shoes: New Balance Hierro v6 GTX

Nice wintry tempo run. Three x six minutes afap-. Two minutes easy in between.

Stretching 20:00 [3]

Monday Apr 18, 2022 #

run 58:00 [3] 6.5 km (8:55 / km)
shoes: Norda 001

To change things up a bit. With Dr. PBV. Crisp early Fall day.

Stretching 20:00 [3]

Sunday Apr 17, 2022 #

Crossfit 1:15:00 [3]

Huge Sunday JG workout with Coach Mike and a full house. 21-15-9 of push press and T2B with a rope climb in between each set. Then 21-15-9 thrusters (oomph) and Kb swings, again with rope climbs. The cash out was an upper body killer.

run 52:00 [3] 6.0 km (8:40 / km)
shoes: Topo mountain racer

Because have I worked out enough this week?

Saturday Apr 16, 2022 #

run 1:24:38 [3] 11.93 km (7:06 / km)
shoes: New Balance Hierro v6 GTX

Catch up run around the Valley with Tarno. It had been awhile and it was good to talk.

forestry 20:00 [3]

Sharpened the stairs up Helen and other manual labour fussing around the JG.

Stretching 15:00 [3]

Friday Apr 15, 2022 #

Crossfit 1:00:00 [3]

Best hour of Crossfit in Hamilton with coach Mike and a full house of participants

Stretching 15:00 [3]

Thursday Apr 14, 2022 #

Stretching 15:00 [3]

run 52:47 [3] 7.45 km (7:05 / km)
shoes: Norda 001

Good honest 4 by 1 kilometer with Jordan. I wish all running was like the first 20 seconds of an interval.

Wednesday Apr 13, 2022 #

Crossfit 50:00 [3]

overhead presses and 3-6-9-12 cleans, then the same number of Shoulder to overhead. 15 toes to bar between each set. mid-way, coach Anita added weight to my bar because, apparently, I was sandbagging a smidge.

Stretching 10:00 [3]

Tuesday Apr 12, 2022 #

run 52:21 [3] 6.85 km (7:39 / km)
shoes: Norda 001

Good run on a beautiful morning. 18 minutes tempo, then 4 x 45 seconds all out with a minute in between.

Gym 1:00:00 [3]

Well, Gym building actually. Expanded facilities for the new season. Gotta keep the members happy. Counting 1 for 3

Monday Apr 11, 2022 #

Crossfit 50:00 [3]

Good class including an unfinishable WoD

200 meters row
20 KB swings

times 15. 18 minutes to finish. Nope.

Stretching 15:00 [3]

Hammies

Sunday Apr 10, 2022 #

run 54:04 [3] 7.34 km (7:22 / km)
shoes: Topo mountain racer

Felt much better. Though my left knee pit continues to bother me.

Crossfit 1:15:00 [3]

Grand opening of the Jungle Gym with Coach Mike. Anvil and Jamie. So good to be back. Did 17 toes to bar as a test. Proud of that. Then 5 rounds of
Rope climb
Helen run
Two rounds of Macho Man.

Loved it.

Saturday Apr 9, 2022 #

run 15:00 [3] 1.0 km (15:00 / km)
shoes: Topo mountain racer

Meh. Didn’t feel like running MMO. So when Dr pbc waved off the run to give his knee and elbows more time to recover, i decided to bag it and we walked home for coffee.

C • elbows.... 2

Friday Apr 8, 2022 #

Bulgarian Bag 35:00 [3]

Have had sneezing and stuffed nose for the last few days. There negative COVID tests so I’m calling it a cold. But. No gym for me. So back to my old friend the Bulgarian bag. Serious forearm and grip workout. Then weighted split squats.

Thursday Apr 7, 2022 #

run 56:03 [3] 8.08 km (6:56 / km)
shoes: Norda 001

Murder the Hills day.

Stretching 15:00 [3]

Canoe sanding 1:30:00 [3]

counting 1/3 time. Sanding the inside hull is surprisingly challenging. Awkward and unusual positions with a heavy sander. Good results though. And good to have a mindless day of doing small things a lot.