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Training Log Archive: Trav

In the 7 days ending Oct 18:

activity # timemileskm+m
  run4 4:04:23 22.36(10:56) 35.99(6:47)
  Crossfit4 2:35:00
  Gym7 2:10:00
  Total7 8:49:23 22.36 35.99

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Sunday Oct 18 #

run 41:00 [3] 5.48 km (7:29 / km)
shoes: ON Cloudventure

Gentle run with more nose breathing. Then I met up with Marie and Stephen and had to start using my mouth, because conversation. Damn what a pretty Fall it's been. Has it ever been this beautiful?

Crossfit 20:00 [3]

Bologna arm burner. presses, curls, tricep whozeewhatsits. 25 reps each times 5

Gym 20:00 [2]

thoracic loosening and strengthening.

Saturday Oct 17 #

run 1:21:22 [3] 11.36 km (7:10 / km)
shoes: Saucony Peregrines

Tapering for the time trial next weekend.

Also decided to run an experiment on breathing inspired by listening to a new book called Breathe. I ran the entire 81 minutes breathing exclusively through my nose. Not a single mouth breath. I've never given it much thought, but I'm a mouth breather when exercising, as are most people. Nose breathing was awkward at first, but I managed. I'm going to carry on with different breathing exercises. Much good seems to come from being mindful of these things

Gym 15:00 [3]

Hip mobility. Sliders. Cossack squats

Friday Oct 16 #

Crossfit 45:00 [3]

Balogna keeps knocking these out of the park. Presses, kB swings and rows. Then pistol squats. Millions of them. Then a run, climb or skip. Saweet

Gym 20:00 [3]

The movement stuff

Bulgarian split squats. Hard these. Balance is the problem. Improving though
Step downs
Box assisted pistol squats (again! Luck of the draw)
50lb kB squats

Thursday Oct 15 #

run 1:01:01 [3] 9.6 km (6:21 / km)
shoes: ON Cloudventure Peak

20 one minute all out effort with one minute rest in between. That's turns out to be a lot.

Gym 20:00 [3]

legs. sliders, calf raises, RDL, DL, NhsCurls. Throwing some pushups in there just to fill the gaps.

Wednesday Oct 14 #

Crossfit 45:00 [3]

Great murph prep workout designed by Balogna.

Run, skipping, pullups, pushups, squats, run, pushups.

Gym 15:00 [3]

Thoracic mobility, wall slides, push ups

Tuesday Oct 13 #

run 1:01:00 [3] 9.55 km (6:23 / km)
shoes: Saucony Peregrines

Dark through half the run now, but always lovely at the Orchard. 15 minutes temp, then five 90 second fast bursts with 45 seconds rest in between.

Gym 20:00 [3]

leg strength.
4x5 bulgarian split squats
5x8 one legged step downs
5x5 box assisted pistol squats.

Monday Oct 12 #

Crossfit 45:00 [3]

Long one heavy on core with Balogna and The Wizard. Loved it. Such amazing fall weather.

Gym 20:00 [3]

hamstring/calf strength
3 x 10 single leg slider
3 x 20 heel raises
3 x 6 Kickstand Romanian Deadlift
3 x 8 kb block pulls
3 x 5 Nordic hamstring curls.

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