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Training Log Archive: Trav

In the 7 days ending Oct 6:

activity # timemileskm+m
  run3 3:02:14 14.67 23.61
  Crossfit2 2:00:00
  Gym1 1:00:00
  Total6 6:02:14 14.67 23.61

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Saturday Oct 5 #

run warm up/down 40:00 [3]

Warm up with nephew Mark

run race 18:14 [5] 5.0 km (3:39 / km)

5k on the Grand Rapids airport runway. Great setting for a race. Ran it with my nephew in a surprisingly fast time. Conditions were ideal.

Friday Oct 4 #

Gym 1:00:00 [3]

Easy one. Both didn’t feel like it and doing my version of a taper for a 5k tomorrow.

Thursday Oct 3 #

run 1:02:00 [3] 9.0 km (6:53 / km)

Rainy, cold, dark. But, hey, we run. That's just what we do.

Wednesday Oct 2 #

Crossfit 1:00:00 [3]

Max 20 back squats then four by 10 deadlifts, 200 meter sprint, 50 meter DBall carry. Run as sprints with 2 minutes rest in between.

Tuesday Oct 1 #

run 1:02:00 [3] 9.61 km (6:27 / km)

Great workout with Jordan. Eight by four minute intervals.

Monday Sep 30 #

Crossfit 1:00:00 [3]

1000 m row and AMRAP 65 lb squats in five minutes. four minute rest. Then 750 m in 4 and squats. The 500 m in 4 including squats. Did 52 squats. This was crazy good fun.

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