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Training Log Archive: Trav

In the 7 days ending Oct 25:

activity # timemileskm+m
  run5 3:10:22 17.6(10:49) 28.33(6:43)
  Crossfit2 1:30:00
  Gym5 1:30:00
  Total7 6:10:22 17.6 28.33

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Sunday Oct 25 #

Gym 15:00 [2]

Upper body limberer upper

run 41:00 [3] 4.01 km (10:13 / km)
shoes: ON Cloudventure

Easy, easy. Just to unmangle my hamstrings. Yowch.

Saturday Oct 24 #

run 20:00 [3] 2.0 km (10:00 / km)

warmup with Jordan on a perfect fall morning for the big ole TT

run 38:27 [5] 10.01 km (3:50 / km)

TT day with Jordan pacing in front of me. Couldn't have been better conditions. The course around Bertram/McMaster Ave--same one Reid ran his 5k earlier this summer--had 2m of up and down.

Ran well. Super happy with this. Close enough to last year's 38:14. My Apple watch said I did it in 37:58, but I'm posting the time Jordan got to 10k. Strava and google seemed to show that my watch was way over eager and that our distance was 10.01. So 10 meters far, or about 2-3 seconds, which is neither here nor there. And still plenty of wiggle room between this time and ongoing sub-40s.

A good day!

Friday Oct 23 #

run 15:37 [3] 1.88 km (8:18 / km)
shoes: ON Cloudventure

gentle little one with 3 ten second bursts sprinkled in.

Thursday Oct 22 #

run 30:18 [3] 4.03 km (7:31 / km)
shoes: Saucony Peregrines

Nice little run in the rain.

Gym 10:00 [2]

mobility work

Wednesday Oct 21 #

Crossfit 45:00 [3]

Coaching session rained out, but Balogna cooked up a fine Hottage gym workout that fed into my glidepath for the Saturday TT. Good core and upper body.

Gym 10:00 [2]

more gentle upper back work.

Tuesday Oct 20 #

run 45:00 [3] 6.4 km (7:02 / km)
shoes: Saucony Peregrines

Last speed run before the TT on Saturday. Jordan came out with me to keep things sedate. 4, 3, 2, 1 minutes, increasing speed each go. One minute in between.

Gym 25:00 [3]

Movement. Shoulder and thoracic exercises. Kicking it up a notch.

Monday Oct 19 #

Crossfit 45:00 [3]

Murph prep version 2, rainy so indoors.
4 min row
10, 10, 10, 10 Bent-over Bar Row
20, 20, 20, 20 Push-ups
30, 30, 30, 30 Squats
4 min assault bike
Time: 19:45

Gym 30:00 [3]

New movements from The Movement. Some very clever spine straighteners. Don is good at this.

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