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Training Log Archive: Trav

In the 7 days ending Feb 7:

activity # timemileskm+m
  run4 4:14:07 23.28(10:55) 37.47(6:47)
  Gym6 3:10:00
  Crossfit3 2:15:00
  Total7 9:39:07 23.28 37.47

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MoTuWeThFrSaSu

Sunday Feb 7 #

run 47:00 [3] 7.05 km (6:40 / km)
shoes: ON Cloudventure

Met some other loose dogs along the way. Party! Nice morning.

Gym 30:00 [3]

Legs

Saturday Feb 6 #

run 1:39:51 [3] 12.44 km (8:02 / km)
shoes: Saucony Peregrines

Crisp run with Turdo. Who is figuring out this running thing.

Friday Feb 5 #

Crossfit 45:00 [3]

Bulgarian Bag workout. 4 rounds of
wood chopper lunges
one legged Deadlift rows
Burpees to snatch
hip bridge to arm pull overs
curtsy lunges to hammer curls

The wood chopper lunges were the fun one to finally figure out. Getting the bag to move smoothly is tricky. And if you don't get the move just right, the Bag just pummels you like a sack of potatoes.

Then some more of the wicked core stuff Balogna dug up.

Gym 40:00 [3]

Lifting

Thursday Feb 4 #

run 53:23 [3] 9.09 km (5:52 / km)
shoes: Saucony Peregrines

Perfect conditions as dawn broke. With Jordan. Hard 3,2,1 minuters with a minute in between times four.

Gym 25:00 [3]

shoulders and upper back.

Wednesday Feb 3 #

Crossfit 45:00 [3]

10 reps of ball things and 15 reps of KB things times five. Which took about 24 minutes of toil. Plenty. But nooooo. Balogna says we need to go the full 25 minutes and so that means rowing and assault bike to top it off.

Then some wicked new core plank moves.

Gym 25:00 [3]

Shoulders. Upper body

Tuesday Feb 2 #

run 53:53 [3] 8.89 km (6:04 / km)
shoes: ON Cloudventure

warmup. Then 40 minutes steady. A bit of a murky term, steady. It's meant to be significantly more than just joggy joggy, and just a smidge below tempo. Then throw the usual Valley undulations in the mix and some serious judgment has to be brought to bear on just what Jordan means by "steady". I generally lean a bit toward the aggressive and so I went out hard and held on until the 40 minutes was up. Then staggered home.

Lovely trails on a lovely morning with a half moon to start. Turned my headlight off after 10 minutes and ran in the dark just for the mystery of it.

Gym 30:00 [3]

Down the basement with me. Legs.

Monday Feb 1 #

Crossfit 45:00 [3]

Super intense rowing workout with Balogna. Then some more BB training. Love these things.

Gym 40:00 [3]

And then the super-intense lifting session. Berginer drills, clean drills, squats and deadlifts. Lots.

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