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Training Log Archive: Trav

In the 7 days ending Apr 21:

activity # timemileskm+m
  run4 4:48:01 26.75(10:46) 43.05(6:41) 1155
  Crossfit4 3:35:00
  Total8 8:23:01 26.75 43.05 1155

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Sunday Apr 21 #

Crossfit 45:00 [3]

Easter WoD featuring, of course running! four times 50 air squats, 100 meters Rocky runs, 100 meters prisoner runs, 100 meters regular runs.
8 AM

run 1:22:27 intensity: (3:17 @1) + (25:29 @2) + (43:37 @3) + (9:59 @4) + (5 @5) 7.79 mi (10:35 / mi) +339m 9:20 / mi
ahr:124 max:161

Good run with Tarno, Al and the dogs. Unfortunate encounter with a hiker irritated at the off leash animals.

Saturday Apr 20 #

8 AM

run 1:34:33 [3] 12.81 km (7:23 / km) +384m 6:25 / km
ahr:119 max:148

The usual saturday loop. Soggy.

Friday Apr 19 #

Crossfit 1:00:00 [3]

mega holiday crossfit. gym full of people. Tons of fun. three rounds of 2 minutes of pull ups, box jumps, sprints and medicine ball sit ups.

Thursday Apr 18 #

6 AM

run 55:43 [4] 5.41 mi (10:18 / mi) +165m 9:25 / mi
ahr:123 max:174

vo2 max workout. four by four minutes with three minutes in between. Jordan was able to set a pace that meant a bit more distance for each interval. Totally wasted at the end of the fourth.

Wednesday Apr 17 #

Crossfit 55:00 [3]

Overhead squats. My hunchback puts these out of reach and so it was front squats for me. 9 minute AMRAP with a partner of squats and 50 meter heavy dball carries. Dball carries are pretty nasty.

Tuesday Apr 16 #

6 AM

run 55:18 [5] 9.0 km (6:09 / km) +268m 5:21 / km
ahr:134 max:162

Jordan keeps pushing these a bit harder each time. 20 minutes hard, then four steep side Artabans.

Monday Apr 15 #

Crossfit 55:00 [5]

super tough crossfit. 6x4 minutes of 20 calories rowing, 10 front squats (85 pounds) and 20 wallballs. That's hard

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