Training Log Archive: TravIn the 31 days ending Jul 31, 2019:
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Wednesday Jul 31, 2019 #
Crossfit 58:00 [3]
Looked like a great class with some heavy deadlifts and then an AMRAP of toes to bar, double unders and more fast light deadlifts. On the very last lift at 210lbs I tweaked my back again. Form! Dammit. Lost my form, and took another bullet. Managed to dump before I was too hurt, but this sets me back a bit. Not that bad and I know the drill, ice, mild stretching and running all get it to calm down. But the hunt for root causes continues. And no, this is not a crossfit thing. This is an exploring limits thing, which comes with risk. Risk I kinda like.
Tuesday Jul 30, 2019 #
6 AM
run 1:00:51 [4] 8.31 km (7:20 / km) +232m 6:26 / km
ahr:129 max:161
New game. 20 one minutetervals. with a minute in between. Next time I do this, I'll go with 45 seconds in between and do more intervals for the same distance--the bottom of Artaban around the Loop to Canterbury Falls. Then drop it to 30 seconds rest a few weeks later. So much fun.
Monday Jul 29, 2019 #
Crossfit 58:00 [3]
Another core blaster day. Strength portion was push press. I am still incredibly week on anything I have to push above my head. Managed to do 100 pounds twice. Shoulders and ribs just hate that positioning and lack the mobility. Plenty to work on here. Nice. Gives me something to look forward to.
Core was better. Three rounds in 15 minutes of 60 slooooow flutter kicks, 30 second hollow body hold, 30 kettlebell swings and one minute L sit on either the pipes or rings. I chose rings. Getting better at that. Even got an attaboy from Craig on my shoulder position. I crave attaboys, so this was a good day.
Core was better. Three rounds in 15 minutes of 60 slooooow flutter kicks, 30 second hollow body hold, 30 kettlebell swings and one minute L sit on either the pipes or rings. I chose rings. Getting better at that. Even got an attaboy from Craig on my shoulder position. I crave attaboys, so this was a good day.
Sunday Jul 28, 2019 #
Crossfit 1:00:00 [5]
Death by Broder. Every two minutes: 10 calories on the rower, 15 24 inch box jump overs, 20 wall balls. You're out as soon as you can't do the whole cycle in the two minutes. I scaled. 10 calories, 10 jumps and 10 wallballs. kept going for the whole 16 minutes. Redlined from the getgo.
Core 30:00 [3]
Aggregate entry for various core and funola gym jiggery pokery
7 AM
run 1:01:47 4.92 mi (12:33 / mi) +257m 10:48 / mi
ahr:131 max:166
Lovely Sunday morning run.
Saturday Jul 27, 2019 #
6 AM
run 1:38:40 8.47 mi (11:39 / mi) +492m 9:52 / mi
ahr:133 max:164
Great run with AG! Last time up run for her before worlds. The prescription was Hills. So Hills we did. Damn that girl is fast now. She burst up all the little Hills on the way to k2, then crushed three circumk2s. New record for the time trial from sea level to the top the hard way of 5:49. I was 3 seconds behind, a pb.
Friday Jul 26, 2019 #
Crossfit 1:00:00 [3]
Hanging snatches and burpees. But first 100 hollow body rockers. And after 8 rounds of snatches and burpees, 100 more rounds of rockers.
Thursday Jul 25, 2019 #
6 AM
run 1:06:17 8.87 km (7:29 / km) +296m 6:24 / km
ahr:125 max:158
couple of k2s thrown in. It's .83 km from the sea level bridge to the top of K2 the hard way. Time this morning for that was 6:08. A circumK2 is 1.36 km which I did in a more leisurely 10 minutes flat.
Wednesday Jul 24, 2019 #
Crossfit 58:00 [3]
Keep it moving kinda workout. AMRAP for 25 minutes
25 pushups
25 single arm KB push presses
25 burpees
25 squats
25 KB swings
Got through three rounds plus 29. Which means I did 100 regulation pushups in an hour. Got a bit slow at the end, but I'm thinking that's a good one.
25 pushups
25 single arm KB push presses
25 burpees
25 squats
25 KB swings
Got through three rounds plus 29. Which means I did 100 regulation pushups in an hour. Got a bit slow at the end, but I'm thinking that's a good one.
Tuesday Jul 23, 2019 #
6 AM
run 1:00:12 [4] 5.78 mi (10:25 / mi) +290m 9:01 / mi
ahr:133 max:165
Another good run with Jordan. 10 minute tempo then 5 by 1 minute bursts. This was his taper run for the race this weekend. Which meant that I could still see him when the interval was over.
Monday Jul 22, 2019 #
Crossfit 1:00:00 [3]
Ab blaster 4 plus back squats and sumo deadlifts.
Sunday Jul 21, 2019 #
run 1:10:00 [3] 9.0 km (7:47 / km)
A little more comfortable than yesterday. Ran easy and finished the loop with Balogna.
Crossfit 1:00:00 [3]
Endurance class. Anvil and Balogna in the house. Anvil and I went stride for stride in the first 400. He's getting his speed back. The rest was monster rounds of rowing thrusters and running.
Crossfit 1:00:00 [3]
Huge workout day with a double under clinic bonus hour. These things send me into a bit of a funk. I see it. I know what needs to be done. But I'm made up of loosely bolted together 2x4s and can't pull it together.That said, I successfully and verifiably accomplished five double unders over the course of an hour. Stringing them into a continuous run is still unimaginably out of reach. BUT. Bit by bit.
Tired now.
Tired now.
Saturday Jul 20, 2019 #
8 AM
run 1:36:08 [3] 7.62 mi (12:37 / mi) +323m 11:09 / mi
ahr:129 max:161
Rox had no problem in the swelter now that she's figured out how to use all the swimming holes around the valley. Me, on the other, well I found it tough. So I settled in and walked a few bits and otherwise just took it easy. Huge amount of sweating.
Friday Jul 19, 2019 #
Crossfit 1:00:00 [3]
No shirking on account of the heat. Hanging cleans, then a 12 minute AMRAP of 9 Toes to Bar and 9 burpees while the partner held a static clean. That holding a static clean is freaky hard after awhile. And then...popsicles. Because there is a dog.
Thursday Jul 18, 2019 #
6 AM
run 1:06:42 [3] 9.33 km (7:09 / km) +286m 6:12 / km
ahr:131 max:160
Dense air in the Valley. Foggy and misty. Wonderful atmosphere in there. Felt pretty bouncy in the heat and humidity. I think i've adapted to the summer finally.
Wednesday Jul 17, 2019 #
Gym 1:00:00 [3]
Hard one in the sludgy air. Push presses to a heavy 3--I got to 110. 100 double unders (single unders for those whose bodies and minds don't work that way), then while one partner holds two heavy kettle bells the other partner does 10 weighted step overs and 15 box jumps. Switch. Times four. Soaking mess at the end. What fun.
Tuesday Jul 16, 2019 #
6 AM
run 1:09:46 [5] 7.11 mi (9:49 / mi) +325m 8:36 / mi
ahr:142 max:161
Zounds. Jordan B came out to run with me. Normally Tuesdays are interval days, but Jordan is training for some major ultras and just wanted to run steady. So I suggested we run at his training pace. You sure?, he asked, in a way that implied I shouldn't be so sure. Sure, I said, knowing that I was opening a can of whoopass.
So this counts as a long tempo run at near race pace for me. Took everything I had to stay with him. In the end, he had to dial it back or we were walking home the last few clicks. Good fun.
So this counts as a long tempo run at near race pace for me. Took everything I had to stay with him. In the end, he had to dial it back or we were walking home the last few clicks. Good fun.
Monday Jul 15, 2019 #
Gym 1:00:00 [3]
Four times 20 thrusters, 10 devils presses and 400 meter run with a partner. 22 minutes cap. Sweat fest.
Sunday Jul 14, 2019 #
Crossfit 1:00:00 [3]
Part two. Eden and Kyle making a Sunday workout super fun. With balogna as my partner, we did amrap of 30 double kettle bell squats, 30 jumping split lunges and 10 challenging gymnastic moves. I did kipping pull-ups. Split with your partner any way you want. Two gymnastic moves short of 6 full rounds
7 AM
run 1:06:28 8.35 km (7:57 / km) +280m 6:49 / km
ahr:118 max:156
Part one of the Sunday double header. Gorgeous. The run worked out my persistent sore lower back which came out to bite me when randomly bending down yesterday. Finally getting it looked at.
Saturday Jul 13, 2019 #
7 AM
run 1:33:49 [3] 7.24 mi (12:57 / mi) +324m 11:22 / mi
ahr:117 max:142
Rox and I enjoyed this one.
Friday Jul 12, 2019 #
Crossfit 1:00:00 [3]
Wicked difficult one. 21-15-9 pullups, pushup and sled pushes. Rest two minutes. Then 9-15-21 single arm DB, pike pushups (for me--RX is HSPU) and more sled pushes. 18 minutes. I did it all except for the pullups. Wasted.
Thursday Jul 11, 2019 #
6 AM
run 1:07:26 [3] 9.77 km (6:54 / km) +291m 6:01 / km
ahr:118 max:133
steamy run with Tarno and Koko keeping a sharp eye out for wolfotes.
Wednesday Jul 10, 2019 #
Crossfit 1:00:00 [3]
Core killer. Turkish gets up and sit ups. with weights. Nasty ones.
Tuesday Jul 9, 2019 #
6 AM
run 59:01 [4] 8.59 km (6:52 / km) +261m 5:58 / km
ahr:113 max:132
Laddertervals. 1,2,3,4,3,2,1 plus k2. Rox chased a wild turkey for a much longer time than I thought possible.
Monday Jul 8, 2019 #
Crossfit 1:00:00 [3]
Fast paced EMOMs for 15v minutes. I like those.
Sunday Jul 7, 2019 #
Crossfit 1:00:00 [3]
Hanging cleans, T2B's and rope skipping.
7 AM
run 1:07:27 [3] 6.14 mi (10:59 / mi) +297m 9:33 / mi
ahr:124 max:155
Fine Sunday run with Super around the usual loop. Rox swam in all the usual swimmin' holes.
Saturday Jul 6, 2019 #
7 AM
run 1:41:19 [3] 13.26 km (7:38 / km) +314m 6:50 / km
ahr:124 max:151
Heavy, buggy, muggy, sloggy run. But felt pretty good. Ran with Balogna for half of the circuit. Then she went into to the bush to lose the FDFs.
Friday Jul 5, 2019 #
Crossfit 1:00:00 [3]
Heavy push presses for the weight portion. Then 15 dumbell squats and 200 meter sprint in 3 minutes times five. Then a 400 meter sprint for time. 1:17 on the 400 meter sprint. Morgan tried to tag me at the line; that warent gonna happen. Super fun.
Thursday Jul 4, 2019 #
6 AM
run 1:04:33 [3] 9.66 km (6:41 / km) +283m 5:50 / km
ahr:119 max:164
Getting buggy out there. But excellent run with tarno and look please Koko and Rox.
Wednesday Jul 3, 2019 #
Crossfit 55:00 [3]
15 hanging cleans
15 chest to bar (modified to jumping pull ups)
100 meter run
each emom times 6, which is lots in the soupy air of the gym.
15 chest to bar (modified to jumping pull ups)
100 meter run
each emom times 6, which is lots in the soupy air of the gym.
Tuesday Jul 2, 2019 #
6 AM
run 1:04:54 5.96 mi (10:53 / mi) +284m 9:29 / mi
ahr:126 max:165
five long intervals of between 4 and 6 minutes. Greasy weather, but I'm getting used to it.
Monday Jul 1, 2019 #
Crossfit 1:00:00 [3]
good one in the sun. First time with the Atlas stones. Partner work out. 20 Atlas stone tosses, 200 meter run, 20 synchro burpees, 200 meter run--times four.