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Training Log Archive: Trav

In the 7 days ending Mar 17:

activity # timemileskm+m
  run5 4:57:18 22.04 35.47 1021
  Crossfit3 3:00:00
  Total8 7:57:18 22.04 35.47 1021

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Sunday Mar 17 #

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 #

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 #

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 #

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 #

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.

Tuesday Mar 12 #

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 #

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.

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