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Training Log Archive: Trav

In the 7 days ending Sep 20:

activity # timemileskm+m
  Gym3 3:00:00
  Crossfit4 2:50:00
  run2 1:23:00 7.63(10:53) 12.28(6:46)
  Total6 7:13:00 7.63 12.28

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Sunday Sep 20 #

Gym 45:00 [3]

Upstairs gym and the gnarly assault bike. Various calf and leg strengtheners with a 20 calory smasher in between each exercise.

Crossfit 35:00 [3]

Brown legs only with the crew. Three rounds:
Dirty Helen loop
30 weighted squats
30 KB deadlifts (45 lb/side)
30 weighted step ups.
Warmups and stretching

Gym 40:00 [3]

accessory exercises through the week

Saturday Sep 19 #

Gym 50:00 [3]

Small break from running to give my foot bruise more time to heal. Much better day by day but won’t run until Tuesday and then only if it’s clearly better. And so I went up to the indoor gym and did three 1000 meter rows and 20 calories on the assault bike. All out. Which turns out to be a monster workout. I’ve been coughing up long for the last 20 minutes.

Crossfit 45:00 [3]

Superb Tarzan and Jane workout with Emily, Anvil and Balogna. B designed this forearm wrecker.
5 times
burden carry to the Jungle Rope and back (35 pounds)
30 KB swings (45 lb)
30 thrusters (20 lb DB)
10 Toes to Bar

Took 29:18. With warm up and some help in The Wizard's treehouse, I'm counting this as 45 minutes.

Friday Sep 18 #

Crossfit 45:00 [3]

50 of everything. Foot still sore, but less so. Will not run this weekend just to show my foot a thing or two about the consequences of mysterious injuries.

Thursday Sep 17 #

run 30:00 [3] 4.0 km (7:30 / km)

A bust. Somehow bruised the outside bottom of my right foot. I tried with Jordan for a bit, but fetched up lame. Walked home.

Wednesday Sep 16 #

Crossfit 45:00 [3]

More burpees, with dumbbells. 100 burpees afap with 10 jump squats emom. grinder

Tuesday Sep 15 #

run 53:00 [3] 8.28 km (6:24 / km)
shoes: ON Cloudventure

Love these mornings. 15 minute tempo, then five by one minute hard.

Gym 45:00 [3]

More coaching at The Movement. Much more stability in my knees, but still big strength discrepancies between my right and left quads.

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