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Training Log Archive: Trav

In the 7 days ending Feb 9:

activity # timemileskm+m
  run4 4:22:43 22.07(11:54) 35.52(7:24)
  Crossfit4 4:00:00
  Total6 8:22:43 22.07 35.52

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Sunday Feb 9 #

run 46:12 [3] 6.13 km (7:32 / km)

Sunday is short easy day. So concentrated on keeping strides per minute above 150. Happens naturally at speed, but not so simple when also keeping pace slow.

Crossfit 1:00:00 [5]

30 minutes all out of 2 minutes each of sled push, deadlift, assault bike, farmer hold, devil's press times three. Full class. Everyone flat on the floor exhausted by the end. Never seen the gym so wasted.

Saturday Feb 8 #

run 1:32:18 [3] 11.89 km (7:46 / km)

Crisp, pristine run on fresh crunchy trails. Wonderful morning to run.

Crossfit 1:00:00 [3]

Weightlifting Saturday. More snatches and cleans with Coach Kyle. MIke hovering in the background. I'm told I've improved, which I will accept, but which still doesn't feel like what is actually happening.

Lifting after a long run is maybe not so good for perfecting weight lifting, but it's great for loosening everything up.

Friday Feb 7 #

Crossfit 1:00:00 [3]

Snatches. The most difficult of lifts. And that's all today was, so that's a good thing. Good pointers from Mike and some progress, but mobility in my shoulders is still the big problem. Oh, and overall ability, but baby steps. The WoD was crazy--as many snatches as possible for a minute, then row for 250, back and forth until you hit 75 snatches. Took me 15 minutes. Sweaty one.

Thursday Feb 6 #

run 58:13 [3] 8.27 km (7:02 / km)

1234321 ladder. With the same number of minutes easy running between each bursty bit.

Tuesday Feb 4 #

run 1:06:00 [3] 9.23 km (7:09 / km)

Fast one with Jordan. Seven minutes tempo. Seven minutes one minute on one minute of. Seven minutes hard as I could.

Jordan knows exactly how fast I can run. So he sets the pace and I just run half a step back. Great way to get faster.

Monday Feb 3 #

Crossfit 1:00:00 [3]

Chest to bar (strict-I can almost do them) and hand stand pushups (not even close) to start. The 16 minute partner workout of 50 hanging snatches (55 lb bar for me), 50 burpees, 50 pullups (kipping), repeat until the 16 minutes are up. got through a full round, plus snatches and burpees. I like these partner workouts a lot.

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