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Training Log Archive: Trav

In the 7 days ending Oct 11:

activity # timemileskm+m
  run4 4:37:44 25.39(10:56) 40.86(6:48)
  Crossfit4 2:45:00
  Gym1 1:00:00
  forestry1 10:00
  Total7 8:32:44 25.39 40.86

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MoTuWeThFrSaSu

Sunday Oct 11 #

run 49:13 [3] 5.78 km (8:31 / km)
shoes: ON Cloudventure

Exploration on a friends newly purchased chunk of the Dundas valley on lower lions club

Gym 1:00:00 [3]

Weekly wrap up of accessory work. Some's hard; some's easy. It all seems to be working.

Crossfit 30:00 [3]

With anvil. Pick your poison reprise from earlier this week. Fast and furious

Saturday Oct 10 #

run 1:31:55 [3] 12.92 km (7:07 / km)
shoes: Topo MTN racer

Another utterly beautiful day in the Valley. Loads of people out, and all in a good mood. As it should be. Roxy played and gamboled and cavorted and frolicked around as if the world were perfect.

Friday Oct 9 #

Crossfit 45:00 [3]

Shorter but harder one with a systematic attack on the shoulders
3 rounds*
25 Thrusters
20 Mountain Climbers
15 Upright KB Row
10 Burpees
5 DB OH Press
*at any one point of the round, Tokyo Drift with 1 rope climb


Almost have it so that I can get to the top of the rope in two pulls.

Thursday Oct 8 #

run 1:10:04 [3] 12.15 km (5:46 / km)
shoes: ON Cloudventure Peak

Monster interval session with Jordan. 7 km repeats on Monarch. Who knew that slight little rise in the middle could be so daunting by the fifth go. But each time we got to the Orchard, the soft coppery light of autumn got more beautiful. We stopped long enough in between to appreciate the glory of it all.

Splits
3:56
3:54
3:52
3:52
3:50
3:45
3:46

Jordan sets the pace. Going west is maybe 3 seconds harder than going east. So faster splits, more or less, throughout. The last one had me dropped to my knees and drooling.

Wednesday Oct 7 #

Crossfit 45:00 [3]

Rain date with Balogna. Rower assault bike stepping lifting pulling times four. A monster. So nice to have options.

forestry 10:00 [3]

Hard chopping of a big honkin log across our main back trail.

Tuesday Oct 6 #

run 1:06:32 [3] 10.01 km (6:39 / km)
shoes: ON Cloudventure

Such nice mornings. Bomb the hills day. any incline=max effort.

Monday Oct 5 #

Crossfit 45:00 [3]

Another crazy inventive one from the hard task master recesses of Balogna's mind:
"To The Core"
AMRAP 20 minutes
20 total renegade DB rows* (25lb)
10 KB swings* (45 lb; tried the 70 for the last set, which turned out to be a lot)
20 total plank knee to elbow*
10 T2B (modifications - knee ups, v-ups)*
OH weight carry around Tokyo Drift*
* between each new movement, 10 total fast high knees

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