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Training Log Archive: Trav

In the 7 days ending Aug 11:

activity # timemileskm+m
  run4 4:23:47 24.15(10:55) 38.87(6:47) 1236
  Crossfit4 4:00:00
  Total8 8:23:47 24.15 38.87 1236

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Sunday Aug 11 #

Crossfit 1:00:00 [3]

Sled relay and then AMRAP of 200 m run, 12 toes to bar, 20 single dumbbell snatches. Did 5 and a run.
8 AM

run 53:38 [3] 4.77 mi (11:15 / mi) +316m 9:19 / mi
ahr:145 max:164

3 times around K2 just to get in some hills before going to Friesland where things are flat. Just flat.

Saturday Aug 10 #

8 AM

run 1:35:59 [3] 8.48 mi (11:19 / mi) +369m 9:58 / mi
ahr:133 max:175

Gotta love a day like this.

Friday Aug 9 #

Crossfit 1:00:00 [4]

A beast. Two major workouts in one. 15 minutes of EMOM cycles, 10 hollow body rockers, 10 toes to bar (me: scaled to floor to pull up rig), 20 second L-sit (me: scaled to knee sit on rings), then 15 minute AMRAP of 10 burpees, 10 box jumps and 50 meter shoulder press walks. First time with Coach Mike. Sharp eye, that guy. It turns out that half an inch on the L sit here or there makes a pantload of difference. Great guidance; great tips. Stuff to practice in the Funola outdoor gym.

Thursday Aug 8 #

6 AM

run 57:42 [3] 8.79 km (6:34 / km) +276m 5:41 / km
ahr:130 max:159

Jordan joined for the Thursday morning run, and this time, for a change, we just ran at an aimiable pace.

Wednesday Aug 7 #

Crossfit 1:00:00 [3]

Monster WoD. 800 meter partner carry in 9 minutes. I drew Matt at 180 pounds. We split this into 50 meter chunks. Then as many pistol squats as we could do in 6 minutes. I used a box with weights on top to mark the bottom of my squat, but I can sorta manage them now. And then right into a mile run. 5:40 for the mile. A new PB, which is pretty surprising given the prior workload.

Tuesday Aug 6 #

6 AM

run 56:28 [4] 8.76 km (6:27 / km) +275m 5:34 / km
ahr:134 max:169

12 by 2 minute intervals around the same loop as last week. Rox now knows that from the beep of my watch we're going to kick it up a notch.

Monday Aug 5 #

Crossfit 1:00:00 [3]

This was an intimidating one. 100 pull ups, 100 double unders, 100 pushups, 200 DUs, 100 air squates, 300 DUs. With a partner. Can't do Du's. But neither can Tom. But, by gum we got through he pull ups and push ups together. I did kipping pullups, Tom did strict. Waaay harder to strict. Chuffed that we got as far as we did.

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