Training Log Archive: TravIn the 31 days ending Mar 31, 2019:
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Sunday Mar 31, 2019 #
9 AM
run 30:49 [3] 2.6 mi (11:51 / mi)
ahr:184 max:205
Warm-up.
run race 18:49 [5] 5.2 km (3:37 / km) +31m 3:31 / km
ahr:195 max:210
Official time was 18:49. Kind of stunned by that. 20 seconds faster than last year.
Nothing like being in the thick of a messy cold and two inches of fresh snow to bolster my confidence in the warm-up. Hacked and wheezed and rifle snotted my whole face off.
But when the gun went that all fell away and I ran one of those races where everything just felt right. Settled in behind a big high school kid to get out of the headwind and up the York hill. Then it was just a matter of hanging on and trying to stay below 3:45/km.
I love the finish of this race, even if it is a bit treacherous. I hadn't paid attention to elapsed time and so to see 18:30 as I came down the ramp and into the stadium was a rush. My too-cool-extremely-orange-unfair-advantage shoes were also a huge help.
Chuffed to set a 5k pb a few weeks before turning 61.
Also cool to be cheered in by the Rasmussens. Johnny is pretty confident he's going to the Tokyo Olympics as one of our triathletes. His partner Gen will also likely go as a steeplechaser--she placed 20th in the world yesterday at a meet in Europe.
Nothing like being in the thick of a messy cold and two inches of fresh snow to bolster my confidence in the warm-up. Hacked and wheezed and rifle snotted my whole face off.
But when the gun went that all fell away and I ran one of those races where everything just felt right. Settled in behind a big high school kid to get out of the headwind and up the York hill. Then it was just a matter of hanging on and trying to stay below 3:45/km.
I love the finish of this race, even if it is a bit treacherous. I hadn't paid attention to elapsed time and so to see 18:30 as I came down the ramp and into the stadium was a rush. My too-cool-extremely-orange-unfair-advantage shoes were also a huge help.
Chuffed to set a 5k pb a few weeks before turning 61.
Also cool to be cheered in by the Rasmussens. Johnny is pretty confident he's going to the Tokyo Olympics as one of our triathletes. His partner Gen will also likely go as a steeplechaser--she placed 20th in the world yesterday at a meet in Europe.
Saturday Mar 30, 2019 #
7 AM
run 27:50 4.1 km (6:47 / km) +89m 6:07 / km
ahr:119 max:164
Good morning to have an easy go of it. 17 minutes of joggy joggy followed by four 50 meter sprints. Then brisk walk for 20 minutes. Rox was pretty happy to get back into the warmth of home. Walk part not logged. There is a minimum threshold. There are standards.
Friday Mar 29, 2019 #
Crossfit 1:00:00 [3]
Jackie.
1000 meters
50 thrusters (@35--empty bar)
30 pull-ups (jumping)
Took me 8:30 on a 15 minute limit. I was supposed to take it easy, but this was a bit of a test and so...
1000 meters
50 thrusters (@35--empty bar)
30 pull-ups (jumping)
Took me 8:30 on a 15 minute limit. I was supposed to take it easy, but this was a bit of a test and so...
Thursday Mar 28, 2019 #
run 46:00 [3] 6.83 km (6:44 / km)
90,60,30 seconds times 3 at 5k pace with a minute in between. Jordan calls it sharpening the blades. I like that.
Wednesday Mar 27, 2019 #
Crossfit 1:00:00 [3]
3/4 effort. Went right to the gym from the redeye home. Felt surprisingly bouncy, but orders are to take it easy this week.
Tuesday Mar 26, 2019 #
5 AM
run 36:21 6.6 km (5:31 / km) +14m 5:27 / km
ahr:175 max:188
Another San Fran run in my these should not be legal shoes. The assignment was two by one minute all out. Then two by 3 minutes at 5k pace, then two by one all out again. This is a lighter week as a trailer for the 5k test run on Sunday. Felt good. On Pace.
Monday Mar 25, 2019 #
5 AM
run 30:03 [3] 5.44 km (5:31 / km) +13m 5:28 / km
ahr:179 max:192
Early morning run in San Francisco. First time in the robo-shoes. They work! I'm pretty sure they'll give me the unsporting, unfair advantage I'm looking for.
Sunday Mar 24, 2019 #
Crossfit 1:00:00 [3]
Pretty chill, but still challenging class. Ab workout for 9 minutes, including V-sits which always make me feel like nothing in my body moves properly. Then back squats. I'm getting lower. Then 150 meter sprints and weighted squat raises.
7 AM
run 51:30 [3] 7.23 km (7:08 / km) +202m 6:15 / km
ahr:101 max:119
pleasant run around the loop with Rox. So good to have dry trails for a few days.
Saturday Mar 23, 2019 #
8 AM
run 1:35:36 [3] 12.94 km (7:23 / km) +364m 6:29 / km
ahr:136 max:182
Blessed dry and safe easy run.
Friday Mar 22, 2019 #
Crossfit 40:00 [5]
Last of the crossfit open. 33 27 21 15 9 times box pull ups and the same number of thrusters at 45 pounds for me (scaled). I finished the workout in 11:55. Pretty good. Next year, I'll definitely try RX
Thursday Mar 21, 2019 #
6 AM
run 1:08:30 [5] 10.07 km (6:48 / km) +265m 6:01 / km
Messy long interval run in the valley. Still need spikes in there. And the spike free bits are good and muddy. 4 x 8 minutes with 90, 75 and 60 rest in between. Jordan is slowly dialling it up.
Wednesday Mar 20, 2019 #
Crossfit 1:00:00 [3]
deadlifts, snatches and pull ups. Gettin' good at the pullups. Duncan promises to get me to my first muscle up by my one year mark. 5 months from now. There is a big gap between here and there.
Tuesday Mar 19, 2019 #
6 AM
run intervals 52:50 [5] 8.64 km (6:07 / km) +143m 5:39 / km
Kahtoolatervals. 4,3,2,1 times 2 going faster each smaller interval.
Sunday Mar 17, 2019 #
Crossfit 1:00:00 [4]
Super fun rope climb, wall ball, medecine ball situp WoD with a partner. AMRAP in 20 minutes. We did four full rounds, plus 60 wall balls. And I have this rope climbing thing pretty much worked out except for the burning my shins on the descent part.
8 AM
run 57:11 [3] 7.8 km (7:20 / km) +243m 6:20 / km
Sigh. Kahtoolas it had to be. And, yes, that was better.
Saturday Mar 16, 2019 #
8 AM
run 1:40:44 [3] 11.94 km (8:26 / km) +311m 7:28 / km
The trails are still burdened with hardened ice. Evil stuff. I fell early, just before the braids, and that sucked the fight out of me. At least Rox had fun. I'm not a complainer or anything and I love winter and all, but this sustained trail ice treachery is getting to me. Looking at the weather it will be Thursday before the last of it goes, maybe even next weekend. blecch.
Friday Mar 15, 2019 #
Crossfit 1:00:00 [3]
19.4. Got demoted from pullups to heavy kettlebells on account of I had a sore forearm. On the plus side, I did my first legit snatches under workout load. Like lots of them. 55 pounds, but form, I am told, was pretty much what it oughtta be. 5 and half rounds. I'm taking that.
Thursday Mar 14, 2019 #
6 AM
run 59:39 [4] 7.42 km (8:02 / km) +189m 7:08 / km
ahr:166 max:197
two time 10 minutes hard intensity. Three minutes in between. Trail conditions as bad as Tuesday. Should see the ice go over the next few days, which would be welcome.
Wednesday Mar 13, 2019 #
Crossfit 1:00:00 [5]
AMRAP
five minutes 5 pullups and 15 burpees (did 4 sets plus 3)
five minutes 15 wallballs (14 pounds 10 feet), 15 v-sits (3 sets plus 4)
five minutes 20 pushpress, 20 box jumps (15 pounds and 24 inches) 2 + 12
Really good all body workout.
five minutes 5 pullups and 15 burpees (did 4 sets plus 3)
five minutes 15 wallballs (14 pounds 10 feet), 15 v-sits (3 sets plus 4)
five minutes 20 pushpress, 20 box jumps (15 pounds and 24 inches) 2 + 12
Really good all body workout.
Tuesday Mar 12, 2019 #
6 AM
run 1:03:44 [5] 8.3 km (7:41 / km) +278m 6:34 / km
ahr:123 max:168
Stupid dangerous ice conditions on the trails. But manageable at the margins. I think my trusty merrels are wearing down a bit. We managed to get the workout in without incident. 15 x one minute with a minute rest in between.
Monday Mar 11, 2019 #
run 16:00 [5]
Treadmill test at the annual physical. Just as long as last year. Increasing speed and slope every 3 minutes. Got into the 6th set and called it.
Sunday Mar 10, 2019 #
Crossfit 1:00:00 [3]
More shoulder business. push presses and box assisted handstand pushups. Then double unders. Laird Tunderin Jayzuz, i hates me them double unders. It's a trick. I know it's a trick. But I have no clue how that trick is done.
8 AM
run 56:16 [3] 7.0 km (8:02 / km) +198m 7:03 / km
ahr:122 max:161
slush fest.
Saturday Mar 9, 2019 #
8 AM
run 1:47:08 [3] 14.35 km (7:28 / km) +386m 6:35 / km
ahr:132 max:178
All in a gorgeous morning to send winter on its way. Started at minus 10. Finished at zero. Yet no wind and bright sun the whole way. Someone seems to have chopped down one of my pullup trees.
Friday Mar 8, 2019 #
Crossfit 50:00 [5]
19.3. Gaak. These get harder. one arm in the air lunges for 200 feet. Started with 20, then 15, failed over to 10. Then 50 strict presses. Same story. Then 50 step ups with 20. Easy. Then 200 feet bear walks. 10 minute max.
Thursday Mar 7, 2019 #
6 AM
run 55:07 [5] 8.69 km (6:21 / km) +162m 5:48 / km
ahr:141 max:166
max effort for four minutes times four with 2:30 rest in between. Cold morning, but conditions were about perfect. Jordan set the pace by running about 3 meters ahead so that I could match his cadence and stride length. Pretty cool exercise.
Jordan has a new fancy schmancy gopro. He shot this during our workout this morning. Such fun.
Jordan has a new fancy schmancy gopro. He shot this during our workout this morning. Such fun.
IMG_0292 from Mark tamminga on Vimeo.
C • . 5
Wednesday Mar 6, 2019 #
Crossfit 1:00:00 [3]
Total arms and shoulders. Ring balances. Rope climbing. Chest to bar pullups, devils pushups. Tons and tons of that.
Tuesday Mar 5, 2019 #
6 AM
run 1:09:55 [4] 11.31 km (6:11 / km) +318m 5:25 / km
ahr:146 max:181
45 minutes tempo pace with coach Jordan and Rox. Managed to keep cadence at 84 bpm. Trails are in amazing shape. The snow has that buff bite to it. Spoectacular.
Monday Mar 4, 2019 #
6 AM
run 30:00 [3] 3.85 km (7:48 / km) +78m 7:05 / km
ahr:125 max:155
Half hour chilly run just to stay loose and keep Rox moving.
Sunday Mar 3, 2019 #
run 1:01:00 [3] 8.9 km (6:51 / km)
Exceptionally pretty in the valley this morn
Crossfit 1:00:00 [5]
100m, 200m, 300m, 400m, 500m rowing, then 50, 40, 30, 20, 10 burpees. I had to scale the burpees by skipping the push up part, except the last 10 burpees. Managed to pull 1:50 on the rower for the 500 meters.
Saturday Mar 2, 2019 #
run 1:39:00 [3] 14.0 km (7:04 / km)
Classic route on mashed potatoe snow. With a curiously amped up Rox.
Friday Mar 1, 2019 #
Crossfit 1:00:00 [5]
Totally off the hook stage two of the Open. Craig took me aside after the warm-up and just before launching into it and asked, no offense, but how old are you. 60. Ok, you're doing this to women's scale. Instead of toe to bar, you'll do knees to chest, single unders instead of double and you'll start at 55 pounds for the snatches. That last accommodation meant that I would actually finish where RX men's started. Good by me. That also meant that I had the room to make it into the final four minutes. But just couldn't lift a single 135 pound snatch. Totally shattered By the time we got to that part of the hurt locker.