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Training Log Archive: Trav

In the 7 days ending Oct 4:

activity # timemileskm+m
  run4 4:11:21 23.63(10:38) 38.03(6:37)
  Gym2 2:15:00
  Crossfit3 2:10:00
  Total7 8:36:21 23.63 38.03

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Sunday Oct 4 #

run 53:06 [3] 7.59 km (7:00 / km)
shoes: ON Cloudventure

Moody misty morning in the woods. Rox went wild chasing after the forest creatures.

Crossfit 25:00 [3]

Another of Balogna's wicked little workouts. 5 x 25 floor presses (20 lb), curls (10) and overhead tricep thingies (7).

Gym 1:00:00 [3]

Accessory work assigned by Dan from The Movement. 6 weeks in and my knee problem is pretty much gone, hamstrings are balancing and the ship seems to be righting itself. He uses a sweet little app call TrueCoach that assigns 3-5 exercises, rotating among upper back, hamstrings, calves and quads, with video demos of each. You have to confirm that you've finished each exercise or it chirps at you by sending you an email the next day that, hey, you didn't do what you promised to do. I am driven by an irrational need to avoid getting that email.

Saturday Oct 3 #

run 1:27:12 [3] 12.87 km (6:47 / km)
shoes: ON Cloudventure

Good run with tarno. Koko and Roxy do love these runs. So do we.

Friday Oct 2 #

Crossfit 45:00 [3]

Another tough Balogna program. Totally gassed us after 15 minutes.
3 rounds
Tokyo Drift Run
15 pull-ups
15 v-ups (well sorta)
15 OH squats
15 wall balls

Thursday Oct 1 #

run 56:31 [3] 9.35 km (6:03 / km)
shoes: Saucony Peregrines

8 x 3 minutes hard. Beauty morning. Roxy had some quality time with new trail puppy friend Sky.

Wednesday Sep 30 #

Crossfit 1:00:00 [3]

Coached session with Mike. Great shoulder mobility day. A little suggestion to tweak my rope climbing superpower and I can now get up to the top in two pulls. The world is filled with little tricks it seems. So much to learn...

The Wizard and the Glider joined in on the session and both were issued their climbing superpower certifications today. A triumph for both.

Tuesday Sep 29 #

run 54:32 [3] 8.22 km (6:38 / km)
shoes: Saucony Peregrines

Canterbury Major and double Canterfury times two. Was quite a bit faster on my second set. 20 seconds off the 1.74km Canterbury Major loop and 9 seconds off the double canterfury (3 minutes flat, which might be a PB)

Monday Sep 28 #

Gym 30:00 [3]

An hour at the Movement. Dan Lezar is a great movement coach. Going to work on my thoracic spine and hamstrings. Also some lifting.

Gym 45:00 [3]

Brown meat only reprise. This is going to work, at least for the next few months, or as long as weather permits. And we're pretty hardy, so that means only driving rain or actual snowfall will keep us out. Heck, we might be able to make it through the winter.

My best guess is that distancing will be required until at least summer next year. Perhaps into the fall. We humans, we can manage this. We're adaptable.

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