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Training Log Archive: Trav

In the 7 days ending Mar 24:

activity # timemileskm+m
  run4 4:28:26 24.16(11:07) 38.88(6:54) 974
  Crossfit3 2:40:00
  Total7 7:08:26 24.16 38.88 974

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Sunday Mar 24 #

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 #

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 #

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 #

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 #

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 #

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.

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