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Training Log Archive: Trav

In the 7 days ending Aug 18:

activity # timemileskm+m
  run5 3:17:24 16.83 27.08 617
  Crossfit3 2:55:00
  Cycle1 1:30:00
  Gym2 45:00
  Core1 30:00
  Total9 8:57:24 16.83 27.08 617
  [1-5]9 8:57:17

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Sunday Aug 18 #

Cycle 1:30:00 [1]

Balogna's estimate for time in the saddle on the island of Schiermonnikoog, one of the spectacular Frisian islands that string along the North coast of Friesland. A great gathering of the Tamminga cousins. On classic Dutch bikes with internal hub gearing. Super comfortable and super solid. A terrific way to see this wind swept place.

Saturday Aug 17 #

Gym 15:00 [3]

run 20:00 [3]

Around the lovely little downtown of Leeuwarden with Balogna

Core 30:00 [3]

After some careful and expert instruction, my cousins and I successfully did a fjierljiep!
https://vimeo.com/354459739

Friday Aug 16 #

Crossfit 1:00:00 [3]

What a great gym here in the North of Holland. Airy. Super welcoming. Great warmup. Then deadlifts and a16 minute amrap. Balogna can do burpies all day long. Amazing.

Today was going to be my first no exercise day in two months, but hey.
6 PM

run 26:39 intensity: (7 @0) + (3:05 @1) + (21:49 @2) + (1:25 @3) + (13 @4) 2.5 mi (10:40 / mi)
ahr:106 max:155

Running back and forth to the closest CrossFit gym in leeuwarden. It was that or crash at 4 in the afternoon. So Balogna and I rallied and then just decided to turn it into a run because that seemed simplest.
8 PM

run 22:30 intensity: (1:20 @1) + (21:10 @2) 2.1 mi (10:43 / mi) +5m 10:38 / mi
ahr:106 max:115

Thursday Aug 15 #

6 AM

run 1:09:28 [4] 6.68 mi (10:24 / mi) +338m 8:59 / mi
ahr:127 max:164

Hard run with Jordan. Full gas attack on every Hill. That adds up. Rox was in the mix. That ends 60 straight days of hard workouts. Just to see.

Wednesday Aug 14 #

Crossfit 55:00 [3]

Clean and jerks. Still big trouble for me. Then pull-ups and more overhead stuff.

Tuesday Aug 13 #

6 AM

run 58:47 intensity: (30 @1) + (4:24 @2) + (5:49 @3) + (36:46 @4) + (11:18 @5) 8.93 km (6:35 / km) +275m 5:42 / km
ahr:148 max:165

10 X3 minute intervals. Amazing, and amazingly uneventful, encounter with a skunk on funola. Rox was ahead and this skunk just shows up on the trail between Rox and me, pointing it's highly visible sphincter at me10 fee away. Everything slows. Nothing happens. Roxy looks at it placidly and decides not to chase it. It decides not to spray me. We all move on.

Monday Aug 12 #

Gym 30:00 [3]

Rollup entry for core and jungle gym activity

Crossfit 1:00:00 [3]

Another good one. Front squats to a challenging 5. WoD was every three minutes for 18 minutes: 5 deadlifts (135 pounds for me), farmer carry/shoulder hang with the kettlebell, 20 calorie row. Sweaty.

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