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Training Log Archive: Trav

In the 7 days ending Nov 15:

activity # timemileskm+m
  run4 4:26:57 23.71(11:15) 38.16(7:00)
  Crossfit3 2:46:12 1.8 2.9
  Gym6 1:55:00
  Total7 9:08:09 25.51 41.06

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Sunday Nov 15 #

run 52:00 [3] 7.94 km (6:33 / km)
shoes: Saucony Peregrines

A proper wet November morning run. Much as I enjoyed that spell of warm weather, it didn't belong. Seasons gotta be seasons.

Gym 10:00 [2]

Thoracic stretching

Saturday Nov 14 #

run 1:24:57 [3] 11.81 km (7:12 / km)
shoes: ON Cloudventure

Pretty morning. Lots of folks out. not feeling much spring in my step, but hey, we get to be out there, which is by any measure enough.

Gym 25:00 [3]

Shoulder strengthening

Friday Nov 13 #

Crossfit 35:00 [3]

21 15 9 thrusters, rows, KB swings. Love this one. Oh, and my first go with the new Bulgarian Bag Balogna got me. Now that is a weird piece of equipment. I'm gonna love it.

Gym 15:00 [3]


Thursday Nov 12 #

run 1:08:00 [3] 9.15 km (7:26 / km)
shoes: ON Cloudventure Peak

I like these sunrise runs.

Except for the part where I had to pull out five more pieces of red flagging from the pirate Connor's runners race last weekend. It is beyond my understanding that folks came to the idea that it was ok to place hundreds of pieces of flagging tape largely on closed single track trails, set it up as a race (but, wink, wink, not really) and then leave garbage and tape all over our precious Valley. This, again, is why we can't have nice things.

Don't Get Lost bends over backwards to get this right. These Connors Runners stage a mass swarming of the Valley. It's so unfair. Everybody loses.

Sad to me that Reid Coolsaet and Krista Duchene were involved (inadvertently?). The strava track in this article is a recipe for how to wreck some of the prettiest single track in southern ontario.

Gym 15:00 [3]

Upper back mobility and strengthening

Wednesday Nov 11 #

Crossfit 1:11:12 [3] 2.9 km (24:33 / km)
shoes: Saucony Peregrines

Murph with a 20lb weight vest on a perfect morning. With Balogna and joining Glider who started earlier and did a super impressive half murph.

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Our mile run was the Danish loop which is 1.45km. Not quite a mile but easily harder given the climb up the escarpment. Broke it up into

5 pullups
5 pushups
15 squats
5 pushups
times 20

Much amazed by Balogna's rhythm and speed.

Tuesday Nov 10 #

run 1:02:00 [3] 9.26 km (6:42 / km)
shoes: ON Cloudventure

Hot summer morning run. Perfect day to put snow tires on.

Gym 25:00 [3]

Over head work. My shoulders are liking it.

Monday Nov 9 #

Crossfit 1:00:00 [3]

Love these mornings with Mike. So many layers to this CrossFit thing. Tips on pull-ups, push-ups and squats. Then a five round burner wod just to keep us humble

Gym 25:00 [3]

single leg gym stuff. Skater lunges are stupid hard. But I'm slowly getting there.

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