Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: baloney

In the 30 days ending Nov 30, 2019:

activity

time

miles

Trail Running

14:19:56

Crossfit

12:00:00

Indoor Cycling

9:00:00

Core

2:20:00

Coaching/Running

1:50:00

Stretch

20:00

Rowing Erg

15:00

Total

40:04:56

2:56

0:00

» now

Saturday Nov 30, 2019 #

Trail Running 1:22:00 [3]
shoes: Topo Mountain Racer

lots of runners and hikers in the valley this morning!

Friday Nov 29, 2019 #

Indoor Cycling 30:00 [3]

Crossfit 1:00:00 [3]

w mike. good one! Strict Press session, then 7 min Amrap 64 double unders, 32 lunges total, 16 1 Arm OH squat total. singled out DU til I got to 64, then used balance of minute to attempt DU - got a couple! OH squat so hard - dang!!!

Indoor Cycling 30:00 [3]

again!

Thursday Nov 28, 2019 #

Crossfit 1:00:00 [3]

w janet - woooo...that was a good one! 4 Rounds 30s Weight Plate Curls 30s Weight Plate Tri Ext 30s Weight Plate OH Press 30s Weight Plate OH Hold 60s Rest. Then EMOM for 15min 1) DBall Cleans 2) Russian Twists 3) Slam Balls 4) Reverse Plank 5) Mtn Climbers.

Stretch 20:00 [1]

Wednesday Nov 27, 2019 #

Indoor Cycling 45:00 [3]

oh..so needed that to loosen up from Sun & Tues CF classes!

Tuesday Nov 26, 2019 #

Trail Running 51:56 [3]
shoes: Topo Mountain Racer

Crossfit 1:00:00 [3]

w janet. hard and good! Bench Press session (yay 80lb x 3), then AMRAP in 8min 8 DB Thrusters, 12 V-Ups, 16 Sprawls - rest 1min - AMRAP in 6min 8 Double DB Snatches, 12 V-Ups, 16 DB Squats. V-Ups still a challenge for me but getting better. Pleasantly spent!

Monday Nov 25, 2019 #

Indoor Cycling 45:00 [3]

Sunday Nov 24, 2019 #

Trail Running 1:09:00 [3]
shoes: Topo Mountain Racer

Crossfit 1:00:00 [3]

w craig. such a good one. AMRAP 5 x 2min 10 pull ups, 10 push press. my kip pull up efforts are showing signs of being possible! Yay! So love this stuff!

Saturday Nov 23, 2019 #

Trail Running 1:23:00 [3]
shoes: Topo Mountain Racer

beauty morning in the valley!

Friday Nov 22, 2019 #

Indoor Cycling 30:00 [3]

Core 1:00:00 [3]

w craig & mike. deadlift session - for some reason came up blank on the correct technique so mike rescued me! then 3 rounds 60 kb swings, front rack kb leg lifts, 30 box jumps, 60 front rack kb leg lifts. did my first box jump face plant - successfully - didn't miss a beat! :)

Thursday Nov 21, 2019 #

Rowing Erg intervals 15:00 [4]

5min, 4min, 3min, 2min, 1min, about 30 sec off between to catch breath...good one. 3375m

Core 20:00 [1]

Coaching/Running 50:00 [2]
shoes: La Sportiva Uragano

ARK - both sessions tonight - fun!

Wednesday Nov 20, 2019 #

Indoor Cycling 45:00 [3]

yay. belly back to 100% after 2 months of ick - vegetables going down! yay.

Tuesday Nov 19, 2019 #

Trail Running intervals 48:00 [4]
shoes: Merrell All Out Terra Ice

4 x monarch mayhem.

Crossfit 1:00:00 [3]

w kyle, good one! partner EMOM 10min 3 dead lift, 3 clean, 3 s2OH, Rest 2 min then individual EMOM 10 min 5 T2B, 10 kb swings. liked the T2B time - still so far away from achieving it but can't help but think time on the bar trying will get me there eventually!

Monday Nov 18, 2019 #

Indoor Cycling 45:00 [3]

yay ticats! what an exciting game to be at!

Sunday Nov 17, 2019 #

Trail Running 1:11:00 [3]
shoes: Merrell All Out Terra Ice

sunshine and perfect trail conditions! just beautiful in the valley

Saturday Nov 16, 2019 #

Trail Running 1:16:00 [3]
shoes: Merrell All Out Terra Ice

beauty run with fresh pow coming down! some super icy trail - cleated shoes came in real handy!

Friday Nov 15, 2019 #

Indoor Cycling 30:00 [3]

Thursday Nov 14, 2019 #

Trail Running 56:00 [3]
shoes: Topo Mountain Racer

what a pretty morning in the valley!!!! mtb'rs have done a nice job packing down whippy trails!

Crossfit 1:00:00 [3]

w janet. a new super power!! seated box jumps!!! I felt so accomplished! 24". yay! I am getting myself a cape soon!

C • Seated Box Jumps 2

Coaching/Running 40:00 [2]
shoes: La Sportiva Uragano

ARK - chedoke with snow - it doesn't get any better - kids and coaches had a blast!

Core 20:00 [1]

Wednesday Nov 13, 2019 #

Indoor Cycling 45:00 [3]

Tuesday Nov 12, 2019 #

Indoor Cycling 30:00 [3]

belly flare - took it easy

Crossfit 1:00:00 [3]

w kyle. good one! front rack squat session, then a super cool rowing workout. 1:45 to row as many m as possible, 2 min rest, m achieved then rowed for time, 2 min rest, then that time to row as many m as possible. 431, 1:44.8, 426. hard and fun! then accessory (delts, biceps, and triceps) 3 x 10.

Monday Nov 11, 2019 #

Indoor Cycling 45:00 [3]

Sunday Nov 10, 2019 #

Crossfit 1:00:00 [3]

w kyle. really good strict toes to bar session 5 reps EMOM x 10 - no where close to achieving one but huge scaling progress from when I started! then a 14 min partner AMRAP of Dball pick up and toss over the shoulder (I like these!), Dball 100m carry, and row. fun with trav - he motivated me to stay on the bar for the entire requirement - yipee!

C • Buff! 3

Saturday Nov 9, 2019 #

Trail Running 1:26:00 [3]
shoes: Topo Mountain Racer

beauty conditions. lost the trail at the start of K2 and came out looking like a chia pet!

Friday Nov 8, 2019 #

Crossfit 1:00:00 [3]

w kyle. Open 20.5! The last one, and super fun to watch trav nail the M55-59 Rx version - so impressive! I finished the W55-59 Scaled version in good time, 16:08. This has been SO MUCH FUN! #alchemyopen2020

Thursday Nov 7, 2019 #

Trail Running 46:00 [3]

Core 20:00 [3]

Coaching/Running 20:00 [2]
shoes: La Sportiva Uragano

ARK - chilly night so lots of jumping jacks while watching the kids' lights weave their way to various checkpoints - they had a blast!

Wednesday Nov 6, 2019 #

Indoor Cycling 45:00 [3]

Tuesday Nov 5, 2019 #

Trail Running 56:00 [3]
shoes: Topo Mountain Racer

ending w trav and rox at the jungle gym!

Crossfit 1:00:00 [3]

w kyle. oh man, that was a good workout - feel alive again! first, a strict OH press session. then 16 min cap to get through 500m, 50 box step overs, 500m row, 50 DB lunges, 500m row. finished in 11:42.

Monday Nov 4, 2019 #

Indoor Cycling 45:00 [3]

Sunday Nov 3, 2019 #

Trail Running 56:00 [3]
shoes: Topo Mountain Racer

another day of perfect fall running!

Crossfit 1:00:00 [3]

w kyle. 3 different 8 min AMRAP which was kinda fun! managed my first DB overhead squats...albiet only with 5lb dumbells! love these little wins:)

noticed brooke ran a sub 3 road2hope today - what a rockstar!!!!

Core 20:00 [1]

Saturday Nov 2, 2019 #

Trail Running 1:19:00 [3]

crisp morning run in the beautiful valley!

Friday Nov 1, 2019 #

Indoor Cycling 30:00 [3]

Crossfit 1:00:00 [3]

w mike 20.4 - woohoo! W55-59 scaled was:
30 box jumps/step ups, 16 in.
15 clean and jerks, 35 lb.
30 box jumps/step ups, 16 in.
15 clean and jerks, 45 lb.
30 box jumps/step ups 16 in.
10 clean and jerks, 65 lb.
30 medicine-ball step-ups, 14 lb.
10 clean and jerks, 75 lb.
30 medicine-ball step-ups, 14 lb.
5 clean and jerks, 85 lb.
30 medicine-ball step-ups, 14 lb.
5 clean and jerks, 105 lb.
managed to get up to the 75lb C&J, but that was just too heavy for me. marked my score, then dropped the weight and finished the 20 min cap workout with great coaching from mike to improve my C&J !!! #alchemyopen2020

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