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Training Log Archive: Trav

In the 7 days ending Sep 13:

activity # timemileskm+m
  Crossfit7 5:20:00
  run4 4:12:59 22.59(11:12) 36.36(6:57)
  Gym1 45:00
  forestry1 30:00
  Total8 10:47:59 22.59 36.36

» now

Sunday Sep 13 #

Crossfit 35:00 [4]

Chris Kyle, using the surge capacity mat, with Anvil, Emily and Jaime.
40 KB swings (35blb)
40 box jumps
40 thrusters (20lb db)
40 elevated push ups
Times 3. super tough.

Gym 45:00 [3]

Accessory work through the week.
8 AM

run 55:00 [3] 7.2 km (7:38 / km)
shoes: ON Cloudventure

nice rainy run.

Saturday Sep 12 #

run 1:25:57 [3] 12.49 km (6:53 / km)
shoes: Topo MTN racer

Good run with Tarno and our beloved pooches. BUT. With a km to go, just before Canterbury, Tarno caught a root and fell headlong. I was a bit behind and so had a good view of the whole cataclysm. As things went slow motion, I thought he had it under control, but then I saw his wrist hit and was pretty sure that his face smacked the dirt. The ground is hard as rock around there.

Sometimes it's hard to tell if Mark is hurt, but this time there was no doubt. After a few minutes of me keeping Rox from administering her hyper-lick therapy, which I judged to be unsuitable in the moment, Tarno self-assessed as largely OK, but definitely jammed his wrist badly, with the possibility that he cracked his radius. I offered to drive him to Emerg, but he had shaken off the worst of it and was going to be his own doctor on this one...

Crossfit 30:00 [3]

Was kind of reluctant to do a hard WoD, but really glad I did it. Balogna has such a good sense of these things. The arithmetic leads inexorably to the conclusion that this workout involves 120 burpees.
"Tommy Mac"
2 Rounds For Time
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats

Tarno wrist a bad strain. Not broken.

Friday Sep 11 #

Crossfit 45:00 [3]

Good body weight workout with Duncan. Enjoy his zoom coaching. Balogna, The Wizard and I moved around like crazed squirrels.

Thursday Sep 10 #

run 58:32 [5] 7.77 km (7:32 / km)
shoes: ON Cloudventure Peak

Monster circumcanterbury intervals. 12 of them; 1 minute in between. Watch says my HR got to 179. Not sure I believe that.
1:30 (I had begun to give up my will to live)
1:18 (here's where my HR hit 179--1 second out of PB, but PFG for the 12th loop)

Crossfit 1:00:00 [3]

Coach Mike did his coach-y magic and issued me two new super powers:
I can now do a credible wall-assisted hand stand, a key step on the way to a hand stand push up


I can do a correct overhead squat, which with my quasimodo shoulders I had always thought was impossible for me. LIght weight for now, but I'm set up for big gains.

Wednesday Sep 9 #

Crossfit 45:00 [3]

Moody morning workout with Balogna and The Wizard.

Tuesday Sep 8 #

run 53:30 [3] 8.9 km (6:01 / km)
shoes: ON Cloudventure

30 seconds sprint 1 minute East to the main loop. Then hard all the way around and back to monarch

Crossfit 1:00:00 [3]

Coached CrossFit session with mike. Guys got a great touch. Worked on squats, double unders and—my newest super power—Hand stand pushups. Aspirational for now, but within reach.

Monday Sep 7 #

Crossfit 45:00 [3]

Pro forma. Lacked lustre. But, encouraged by Balogna , I did it. And it felt good. So, yay.

forestry 30:00 [3]

an hour and a half of felling dead ash trees around the JG and laying them to rest...

Counting as 30 minutes

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