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Training Log Archive: Trav

In the 7 days ending Apr 14:

activity # timemileskm+m
  run4 4:37:12 25.59(10:50) 41.18(6:44) 1086
  Crossfit3 3:00:00
  Gym1 1:00:00
  Total8 8:37:12 25.59 41.18 1086
  [1-5]8 8:36:54

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Sunday Apr 14 #

Crossfit 1:00:00 [4]

Strict presses to a heavy three. Then a 16 minute emom WOD. Rope climbs, ski erg, v ups and ski erg.
7 AM

run 53:41 [3] 7.72 km (6:57 / km) +234m 6:02 / km
ahr:113 max:133

Got an early one in before the nasty weather. evidence of greenery all over the place.

Saturday Apr 13 #

7 AM

run 1:35:49 intensity: (10 @0) + (5:55 @1) + (41:31 @2) + (48:03 @3) + (10 @4) 12.81 km (7:29 / km) +287m 6:44 / km
ahr:118 max:140

Feeling a bit tired so pretty much just jogged with Rox. Gave me a chance to look around and appreciate again how cool it is that the valley exists and that we get to play in it. Dozens and dozens of sulphur springs runners out. Good for them.

Friday Apr 12 #

Crossfit 1:00:00 [3]

5x5 progressively heavy deadlifts. Started experimenting with a crossgrip. Feeling safer at heavier weights. Finished at 5 x 185. Then 8 minute WoD 100 lunges on each leg with 3 DBall cleans EMoM. Burns after awhile.

Thursday Apr 11 #

6 AM

run 1:02:41 intensity: (8 @0) + (1:09 @1) + (10:47 @2) + (18:01 @3) + (31:05 @4) + (1:31 @5) 10.56 km (5:56 / km) +282m 5:14 / km
ahr:136 max:162

Super tough one with Jordan. 10 minutes tempo, followed by 10x90 second bursts with 45 second breaks, followed by 5 minutes at 10k pace. Jordan sets the and I try to match him stride for stride. Definitely takes me to my limit.

Wednesday Apr 10 #

Crossfit 1:00:00 [3]

5x5 back squats. WoD was 100 wallballs and 10 ring muscle ups. Wallballs I got. Ring muscle ups not a hope. So scaled to pullups. And got my first kipping pullup! Those things, once you figure them out, are a blast. I quickly lost the knack, but now I know that I can do them. I've levelled up.

Tuesday Apr 9 #

6 AM

run 1:05:01 [4] 10.09 km (6:27 / km) +283m 5:39 / km
ahr:159 max:195

Fout by eight minutes with two minutes in between. Hard.

Monday Apr 8 #

Gym 1:00:00 [3]

35, 25, 15 toes to bar with 30 kettlebell swings in between. I can't do many toes to bar, but I am beginning to get the hang of the kip swing. Shreds my hands though. Also some strict presses.

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