Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trav

In the 31 days ending Oct 31, 2023:

activity

time

miles

Crossfit

19:35:00

run

13:38:54

69.36

(11:48)

111.62

(7:20)

pilates

4:10:00

Core

1:00:00

Gym

55:00

forestry

45:00

Total

40:03:54

69.36

111.62

2:48

0:00

» now

Tuesday Oct 31, 2023 #

run 40:00 [3] 5.5 km (7:16 / km)
shoes: Saucony Endorphin Edge

Good run with nearly new Dad, Jordan. 5 x 90 seconds flat out. Two minutes easy between.

Crossfit 1:10:00 [3]

Beautiful workout at the JG with Balogna and Anvil. Mike coaching. Figured out a few more things on the lifting front. Still so far to go. But, man, it was pretty out there. Fewer ticks. We'll continue until Roxy determines it's too cold.

pilates 50:00 [3]

Monday Oct 30, 2023 #

Crossfit 1:00:00 [3]

Cindy day, but my hand is still sensitive and the race is Saturday, so I modified the workout and tried to learn butterfly pullups. Super weird. Felt totally dorky.

Sunday Oct 29, 2023 #

run 44:00 [3] 5.6 km (7:51 / km)
shoes: Norda001-beige

We’re past peak fall, but still lots of terrific colour out there. Even on a softly rainy day. Easy run.

Saturday Oct 28, 2023 #

run 46:00 [3] 6.2 km (7:25 / km)
shoes: Saucony Endorphin Pros

Good last tempo run before the 5k at Road to Hope next Saturday. Felt really good today, so am more optimistic about how it may unfold.

Gym 20:00 [3]

Various things including core at the jg.

Friday Oct 27, 2023 #

Crossfit 1:00:00 [3]

a classic chipper

Thursday Oct 26, 2023 #

run 53:00 [3] 7.59 km (6:59 / km)
shoes: Brooks Catamount 2

Four x 1k repeats. Not easy, these.

Wednesday Oct 25, 2023 #

Crossfit 1:00:00 [3]

Deadlifts and then stacks and stacks of power cleans

Core 15:00 [3]

Tuesday Oct 24, 2023 #

run 43:22 [3] 6.07 km (7:09 / km)
shoes: Norda002

Good run with Jordan. 12 minutes tempo+. Five times 45 seconds all out.

Core 10:00 [3]

Really liking this late afternoon exercise snack.

pilates 50:00 [3]

Monday Oct 23, 2023 #

Crossfit 1:00:00 [3]

Could do most of the moves except dumbbell bench presses. The weights sit too deep in my hand. So practiced double unders. Always worthwhile replacing a disability with an inability.

Gym 15:00 [3]

Various ab stuff

Sunday Oct 22, 2023 #

run 1:15:00 [3] 8.65 km (8:40 / km)
shoes: Norda002

Perfect fall morning to host a greatest hits run with some friends from Alchemy who don’t know the Valley that well. Just shy of peak out there. Next weekend for sure.

Core 10:00 [3]

More core

Saturday Oct 21, 2023 #

run 47:00 [3] 5.0 km (9:24 / km)
shoes: Norda002

After some discussion, Dr PBV and I agreed that, regardless of what an outside observer might say about our pace, we were going to claim that this experience was an actual run.

C • punctured hands and sore elbows....... 4

Core 25:00 [3]

Roll up of ab workouts designed to speed hand healing

Friday Oct 20, 2023 #

Crossfit 1:00:00 [3]

Thursday Oct 19, 2023 #

run 44:00 [3] 6.65 km (6:37 / km)
shoes: Brooks Catamount 2

10 minutes steady, then two 1k repeats. 4 flat and 3:52. No hands were harmed in the course of this run.

Wednesday Oct 18, 2023 #

Crossfit 1:20:00 [3]

Good workout and then some open gym stuff. Of course then i fell off the pull-up rig and impaled my hand on a floor bolt. No big damage, but three stitches into the meat of my palm.

C • Happy Easter 5

Tuesday Oct 17, 2023 #

run 48:31 [3] 7.87 km (6:10 / km)
shoes: Norda002

A bit more distance. A bit faster.

pilates 50:00 [3]

A mat class for a change. Lengthen and strengthen. Challenging.

Monday Oct 16, 2023 #

Crossfit 1:00:00 [3]

Sunday Oct 15, 2023 #

run 41:00 [3] 6.9 km (5:57 / km)
shoes: Brooks Catamount 2

Identical run to yesterday, but up the pace a smidge. Calf still feeling ok.

Saturday Oct 14, 2023 #

run 44:00 [3] 6.9 km (6:23 / km)
shoes: Norda001-beige

A good steady pace for the whole run. Calf is fine.

Friday Oct 13, 2023 #

Crossfit 1:00:00 [3]

Friday the 13th. Kristin and i cheated and just did every workout.

Thursday Oct 12, 2023 #

run 42:00 [3] 6.1 km (6:53 / km)
shoes: Brooks Catamount 2

Starting to enjoy running again. Still think I might be able to run a credible 5k at Road to Hope even with a five week break.

3 x 5 minutes tempo with a 90 second jog between

Crossfit 1:15:00 [3]

A classic with anvil and Balogna. Will continue with JG workouts as long as weather permits. Too much fun.

pilates 50:00 [3]

Wednesday Oct 11, 2023 #

Crossfit 1:00:00 [3]

Pullups and chinups. Chin-ups are supposed to be easier than pull-ups, but not for me. Got a great band modification from Kristin. Then crossovers, pushups and ab things.

Tuesday Oct 10, 2023 #

run 40:00 [3] 5.3 km (7:33 / km)
shoes: Norda001-beige

Good run with Jordan. Introducing speed. 8x30 second strides. The idea was to get to all out spent for the last few seconds. No calves were harmed in this experiment.

Gym 10:00 [3]

Stretching and some handstand practice.

Monday Oct 9, 2023 #

Crossfit 1:00:00 [3]

Holiday Jungle Gym sesh with all six pads occupied—including Anvil, Dr PBV and Merlin (!), Jamie and balogna. Run, T2B and thrusters. Jamie, Merlin and I lost. The winning team was smug and ungracious, but we maintained our dignity because we were our best selves.

Gym 10:00 [3]

12 pushups per minute for 10 minutes.

Sunday Oct 8, 2023 #

run 47:00 [3] 6.5 km (7:14 / km)
shoes: Norda002

A bit longer; a few more bursty bits. Calf holding out. Whatever’s in there is quiet for now. I feel it stirring a bit now and then, but subdued. Like it’s waiting…

Not falling for it. Will start up with intervals this week and see what happens.

Saturday Oct 7, 2023 #

run 49:00 [3] 5.79 km (8:28 / km)
shoes: Brooks Catamount 2

Getting back to it carefully run with Dr pbv.

Crossfit 1:30:00 [3]

An Alex-led Brantford super workout. The first was a 15 minute front squat lifter, then handstand walks and assault bikes for 15 minutes, then a half hour of snatches, burpees and pullups.

Friday Oct 6, 2023 #

Crossfit 1:00:00 [3]

Lots o pull-ups

Thursday Oct 5, 2023 #

run 39:01 [3] 5.7 km (6:51 / km)
shoes: Norda002

Continue the easing back into it for my calf. Something is still lurking in there, but, like a 1 out of 10. Gonna call it fixed and carry on. Nice humid mid-summer fall day.

pilates 50:00 [3]

Wednesday Oct 4, 2023 #

Crossfit 1:00:00 [3]

Tuesday Oct 3, 2023 #

run 43:00 [3] 5.3 km (8:07 / km)
shoes: Brooks Catamount 2

Calf seems to be holding up.

Crossfit 1:20:00 [3]

Tired today, but rallied for the JG workout with Mike, Anvil and Balogna. Lots of shoulder to overhead (slowly figuring out how to get more explosive in my hips).

forestry 45:00 [3]

Re-foresting. Still adding to our toddler forest. Got some more maples for fall colour. Planting them in this challenging rocky earth is super hard, but they'll be fine once established. 1/3 time.

Monday Oct 2, 2023 #

Crossfit 1:00:00 [3]

More squats and lunges. Lunges til the cows came home. Gonna have lunge-butt tomorrow.

Sunday Oct 1, 2023 #

run 33:00 [3] 4.0 km (8:15 / km)
shoes: Norda002

another test of the calf. Still not 100%, but good enough to keep trying. With Rox and Frank the Tank. Frank being the stand in for Dr PBV. No equivalence intended. Just noting the substitution.

C • Substitute 4

Crossfit 1:00:00 [3]

Great JG workout with niece Kes and partner Amir; modified the Alchemy Sunday workout.

Three person team:
200 meter heavy carry by one person while the other two did:
10 wallballs each
20 synchro db snatches
30 shared pushups
40 air squats
Switch to the next person when the 200 meter carry is done.

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