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Training Log Archive: Trav

In the 7 days ending Aug 4:

activity # timemileskm+m
  run4 4:38:26 24.19(11:31) 38.93(7:09) 1160
  Crossfit4 3:56:00
  Total8 8:34:26 24.19 38.93 1160

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Sunday Aug 4 #

Crossfit 1:00:00 [3]

Clean and jerk to a heavy 3. I did not go heavy. I'm actually going to take care of my back this go-round. So maxed at 95 pounds and tried to do what I imagined looked like good form. Especially for the Clean. The Jerk, no so much. Then the Wod. A twofer this time. 28,21,14 calories on the erg, with the same amount of lunges in between while holding a kettlebell straight up in one arm. Eden knocked me down a weight notch. Then lots of dumbbell squat cleans and 100 meter runs. Winded at the end.
8 AM

run 1:05:26 [3] 8.96 km (7:18 / km) +285m 6:18 / km
ahr:133 max:159

The Valley with Super and Roxstar.

Saturday Aug 3 #

8 AM

run 1:30:42 [3] 12.78 km (7:06 / km) +364m 6:13 / km
ahr:125 max:153

Such a morning. Fresh air, a lovely valley, a loyal pooch. Life is good.

Friday Aug 2 #

Crossfit 1:00:00 [3]

A bit of a ginger one with back squats, but my back handled it well. Stopped at 185 pounds and then took weight off to get into deeper squats

Thursday Aug 1 #

6 AM

run 1:01:27 [4] 8.88 km (6:55 / km) +279m 5:59 / km
ahr:125 max:167

Great run with Jordan. He's still recovering from the six hour tally in the valley and so he was reduced to having to put in an effort to keep up on the hills. Good cruel fun.

Wednesday Jul 31 #

Crossfit 58:00 [3]

Looked like a great class with some heavy deadlifts and then an AMRAP of toes to bar, double unders and more fast light deadlifts. On the very last lift at 210lbs I tweaked my back again. Form! Dammit. Lost my form, and took another bullet. Managed to dump before I was too hurt, but this sets me back a bit. Not that bad and I know the drill, ice, mild stretching and running all get it to calm down. But the hunt for root causes continues. And no, this is not a crossfit thing. This is an exploring limits thing, which comes with risk. Risk I kinda like.

Tuesday Jul 30 #

6 AM

run 1:00:51 [4] 8.31 km (7:20 / km) +232m 6:26 / km
ahr:129 max:161

New game. 20 one minutetervals. with a minute in between. Next time I do this, I'll go with 45 seconds in between and do more intervals for the same distance--the bottom of Artaban around the Loop to Canterbury Falls. Then drop it to 30 seconds rest a few weeks later. So much fun.

Monday Jul 29 #

Crossfit 58:00 [3]

Another core blaster day. Strength portion was push press. I am still incredibly week on anything I have to push above my head. Managed to do 100 pounds twice. Shoulders and ribs just hate that positioning and lack the mobility. Plenty to work on here. Nice. Gives me something to look forward to.

Core was better. Three rounds in 15 minutes of 60 slooooow flutter kicks, 30 second hollow body hold, 30 kettlebell swings and one minute L sit on either the pipes or rings. I chose rings. Getting better at that. Even got an attaboy from Craig on my shoulder position. I crave attaboys, so this was a good day.

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