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Training Log Archive: Trav

In the 7 days ending Nov 8:

activity # timemileskm+m
  run4 4:36:59 25.18(11:00) 40.53(6:50)
  Crossfit3 2:40:00
  Gym5 1:55:00
  Total7 9:11:59 25.18 40.53

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Sunday Nov 8 #

run 47:28 [3] 6.55 km (7:15 / km)
shoes: Saucony Peregrines

Pleasant mid-summer run against the flow of Connor's Runners race. Which, from what it looks like, was put on without authorization. I get it, but not so cool in the time of Covid. I hope I'm wrong.

Gym 25:00 [3]

Upper body and shoulders.

Saturday Nov 7 #

run 1:47:36 [3] 16.18 km (6:39 / km)
shoes: ON Cloudventure

Not having a program to follow, and it being an exceptionally beautiful day, Rox and I decided to run a little longer and head out to farmer’s field for the first time this year.

Friday Nov 6 #

Crossfit 45:00 [3]

Murph prep. Half a Murph, Cindy style. To spice it up I wore the 20# weight vest Balogna gave me, cuz she loves me.

Gym 20:00 [3]

Legs strength work. 12 inch single leg step downs with 25#in each hand. 20 inch high single leg step downs. Skater lunges (these are super tough for me). Norwegian hamstring curls. Reverse Norwegian hamstring curls.

Thursday Nov 5 #

run 59:42 [3] 8.89 km (6:43 / km)
shoes: ON Cloudventure Peak

Last weekday morning without a headlight for the year. Nice late summer temps.

Gym 15:00 [3]

jumping bulgarian split squats
fast tuck jumps
jumping lunges
pogo hops

Gym 10:00 [2]

Upper back mobility

Wednesday Nov 4 #

Crossfit 1:10:00 [3]

Gotta love a day that starts with Coach Mike. KB tuneup. Including a great banded KB move that really snaps proper form into place.

Some funky warm ups:
Bird dogs
one legged spine curls
hooked clam shells

Then into a hip challenging 5 rounds of
20 WB (20 lb, 9 foot)
20 KB (35 #)
20 DB snatches

The goal was to do each of the 20 movements unbroken; so rest in between. Took just over 15 minutes.

Tuesday Nov 3 #

run 1:02:13 [3] 8.91 km (6:59 / km)
shoes: ON Cloudventure

Still a blazingly beautiful morning in the Valley. Met Balogna on the Bruce just before Canterbury with the sun lighting up the westerly side of the Valley over Dundas. Amazing.

I too saw Big Buck

Gym 25:00 [3]

Upper body strengthening

Monday Nov 2 #

Crossfit 45:00 [3]

20 minute AMRAP in the crisp late fall. Amazing what a hard frost does to the canopy. All the leaves just went thunk yesterday. Hard one!
lots of KBing, wallballing, slamballing

Gym 20:00 [3]

leg strengthener.

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