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Training Log Archive: Trav

In the 7 days ending Dec 1:

activity # timemileskm+m
  run4 4:29:30 36.46(7:23) 58.68(4:36)
  Crossfit4 4:00:00
  Gym1 30:00
  Total7 8:59:30 36.46 58.68

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Sunday Dec 1 #

run 56:00 [3] 7.39 mi (7:35 / mi)

First time running in an ice storm having the ice actually layer on my coat. Pretty cool.

Crossfit 1:00:00 [3]

Date workout. This was a tough one for me. 20 minute emom 14 burpees, 14 toes to bar, 14 box jumps, 14 dumb bell cleans. Rest. Times four. That’sa loy. Bologna moved like a champ

Gym 30:00 [3]

Roll up entry for the week

Saturday Nov 30 #

run 1:32:00 [3] 12.9 mi (7:08 / mi)

Just below freezing and the trails were in good shape. Lots of folks out and lots of free range dogs. So Rox was having a blast

Friday Nov 29 #

Crossfit 1:00:00 [3]

Single arm overhead squats and double unders. Two super hard moves for me. I can do a double under now, but can't string them together. Progress comes in fits and starts. Overhead squats are hard on my quasimodo shoulders, but Mike wrenched them into position and I can sort of do them if I just do it without weights.

Thursday Nov 28 #

run 59:30 [3] 8.0 km (7:26 / km)

Thursday morning K2s

Wednesday Nov 27 #

Crossfit 1:00:00 [3]

Looong ones. Two WoDs; 14 minute AMRAPs each with a partner; four minutes rest in between. The first was forty hanging cleans, 50 dBall pass sit ups, 60 kb swings; the 2nd was 1000 meter row, 50 burpees over the rower (wait. what? yep burpees over the rower). Sweaty one.

Tuesday Nov 26 #

run 1:02:00 [3] 11.2 mi (5:32 / mi)

Warm morning. Roxy blends in beautifully with the fallen leaves.

Monday Nov 25 #

Crossfit 1:00:00 [3]

Good one. Really loosened up my shoulders from yesterday. Strength was bench press. WOD was 20 cal row, 20 box jumps, 20 dball cleans and 20 toes to bar. Lots of action.

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