Training Log Archive: TravIn the 7 days ending Jan 20, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Jan 20, 2019 #
Crossfit 1:00:00 [4]
squats for the strength part. The WoD was partner barbell burps for seven minutes. four minutes rest. Then seven minutes of thrusters. Split up any way you want. Held my own through the burpees, but happily let Broder take the heavier load on the thrusters.
run 9:00 [3] 1.6 km (5:37 / km)
Mile cool down in the serious cold. tough footing.
8 AM
run 50:41 [4] 6.05 km (8:23 / km) +127m 7:35 / km
ahr:154 max:177
First steps in the pow. Cold but beautiful. Roxy managed it, but was happy to be home after 50 minutes
Saturday Jan 19, 2019 #
Gym 30:00 [3]
Roll up of the week's leg lifts, single leg squats, back fixing and Jane Fondas. Hundreds of Jane Fondas
7 AM
run 1:40:23 14.4 km (6:58 / km) +388m 6:09 / km
ahr:117 max:159
Pretty leisurely cruise on the pre snow storm valley with the ever curious Roxy, Discipliner of Squirrels.
Friday Jan 18, 2019 #
Crossfit 1:00:00 [3]
metcon. lots of kettle bell and sit up action.
run 7:00 [3] 1.6 km (4:22 / km)
my cool down mile
Thursday Jan 17, 2019 #
6 AM
run 1:00:53 9.95 km (6:07 / km) +216m 5:31 / km
ahr:145 max:173
15 minute warmup. The 30 minutes tempo. 15 minutes warm down. Chilly.
Wednesday Jan 16, 2019 #
run 8:00 [3] 1.6 km (5:00 / km)
One mile cool down
Crossfit 1:00:00 [5]
1000 meter row with a partner split up any way you want (we chose to switch ever 250 meters) then 20 box step overs, only one person at a time. We chose 10 each. Times three. Eight teams. We did it in 14:59. Beat by another team who did it in 14:57. Soooo close. Then max three deadlifts in 30 seconds. Got to a new PR of 200 for one, but couldn't repeat.
Then Broder took me aside and gave me homework to reduce my stooped posture. The bell-ringing guild aint gonna like it if I lose my hump...Just sayin'.
Then Broder took me aside and gave me homework to reduce my stooped posture. The bell-ringing guild aint gonna like it if I lose my hump...Just sayin'.
Tuesday Jan 15, 2019 #
6 AM
run 1:00:44 9.13 km (6:39 / km) +285m 5:45 / km
ahr:130 max:177
Great interval run with coach Jordan. 4 x 2 minutes with one minute in between. then immediately into 3 x 30 seconds. I loves me dem intervals.