Training Log Archive: baloneyIn the 31 days ending Aug 31, 2019:
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Saturday Aug 31, 2019 #
Trail Running 1:32:00 [3]
shoes: Topo Terraventure 2
a little longer than I should have gone on my calf but helped a lost redeemer cross country runner back to her starting point!
Crossfit 1:00:00 [3]
w kyle. WOD was a 28 minute EMOM. crazy. 10 HSPU (modified to box), 50m KB farmer carry, 20 DB thrusters, 10 cal row. nice spent glow afterwards!
Friday Aug 30, 2019 #
Indoor Cycling 30:00 [3]
Crossfit 1:00:00 [3]
Push Jerk - as complicated as it sounds - got a few good ones in but mostly still a work in progress! Then a AMRAP of v-ups and deadlifts. Trav did the same class before me, so I had my eye on his score to beat! Mike and Kyle were all over me correcting my technique as I tried to whack out a whole bunch of it in my competitive surge - best coaches ever, can't get away with much! :)
Wiggly Stuff 30:00 [1]
trying to get better with working out some of the tight sore stuff from time to time - decided logging it may motivate me! also rubber band man has motivated me with all the ball rolling, wall sitting, rolling stuff he has been doing lately.
Thursday Aug 29, 2019 #
Indoor Cycling 45:00 [3]
Crossfit 1:00:00 [3]
w janet. gym was SO quiet today -must be the back to school week. EMOM for 12min 1) 10 Ring Rows 2) 10 DB Reverse DB Flys 3) 10 Banded Lat Pull Downs 4) Rest. Then, EMOM for 16min 1) Deadbugs 2) Row 3) Hollow Rocks 4) 100m Run. As usual it added up! Did 2 of the 100m runs, calf better but not 100% - looking for 100% before I get back at it as our Japan trail running trip is just 5 wees away! the other 2 runs, I sub'd in the ski erg. fun class with courtney!
Wednesday Aug 28, 2019 #
Indoor Cycling 45:00 [3]
Tuesday Aug 27, 2019 #
Indoor Cycling 45:00 [3]
Crossfit 1:00:00 [3]
w janet & kyle. 100m warm up runs told me to still let my calf rest. 25 min cap workout was 800m run/row, 10 pullups, 20 v ups.....4 times! fun to have a speedy rabbit running so my goal was to keep up with her on the 800m rows. finished in 21:34 just a couple seconds off my rabbit! good workout to make up for some missed running speed work this past week! nice to have courtney in the class again - she is a natural with CF!
Monday Aug 26, 2019 #
Indoor Cycling 45:00 [3]
calf seems nicely stretched out again!
Sunday Aug 25, 2019 #
Indoor Cycling 45:00 [3]
Saturday Aug 24, 2019 #
Trail Running 1:29:00 [3]
shoes: Topo Terraventure 2
beauty run!!!
Crossfit 1:00:00 [3]
fun having courtney there! we partnered for the E2MO2M for 12min 1) 50m Sled Push 2) DBall Cleans 3) Alt Box Step Overs, and AMRAP in 16min A) Static Hold - active hang, hollow body, plank B) Weighted KB Carry (50m) - front rack, waiters, suitcase with 100m run after each carry.
Friday Aug 23, 2019 #
Indoor Cycling 45:00 [3]
Thursday Aug 22, 2019 #
Trail Running intervals 46:00 [4]
shoes: Topo Mountain Racer
4 x monarch mayhem - went through the motions but not alot of speed in the legs this morning!
Crossfit 1:00:00 [3]
w janet. deadlift session with deadbugs in between. then great partner AMRAP for 15 minutes including 400m runs, 10 reps DLs, 20 reps DB presses, and 20 reps KB swings. tag off when one finished the run - fun! we smoked it!
Wednesday Aug 21, 2019 #
Core 20:00 [1]
Schiphol Airport - found a quiet spot and even a padded mat - Dutch hospitality!
Indoor Cycling 30:00 [3]
after the flight home!
Monday Aug 19, 2019 #
Road Running 22:00 [3]
shoes: NB1400
Hotel to CrossFit gym
Crossfit 1:00:00 [3]
Another good class in Leeuwarden! Warm up had some crazy ass squat holds - really challenging! Then EMOM x 16 2 front squats/four back squats. Then 12 min cap for 300 skips (Rx was 100 DU), 800m run, then 45 cal ski/row/AB. Lots of hospitality and good coaches but will be great to get back to the Alchemy vibe!
Road Running 24:00 [3]
shoes: NB1400
Return to hotel - legs were like stumps!
Sunday Aug 18, 2019 #
Core 20:00 [1]
Commuter Biking 1:30:00 [1]
Noodling around a spectacular Dutch island with 15 of trav’s relatives.
Saturday Aug 17, 2019 #
Indoor Cycling 15:00 [3]
hotel gym
Road Running 20:00 [3]
shoes: NB1400
Just us and bicycles on the streets of Leeuwarden!
Friday Aug 16, 2019 #
Road Running 27:00 [3]
shoes: NB1400
with trav to find a CF gym in Leeuwarden, Holland
Crossfit 1:00:00 [3]
Success - fun, hard class at Leeuwarden Crossfit - even managed a wee bit of dutch in the result count!
Road Running 22:00 [3]
shoes: NB1400
back to the hotel
Thursday Aug 15, 2019 #
Trail Running intervals 47:00 [4]
shoes: Nike Wildhorse 5
4 x monarch mayhem. Roxy paced Jordan on the K2 assault to set the new record!! woohoo!
Crossfit 1:00:00 [3]
w Janet & Kyle. "The Doug Muir" a 30 minute ladder! 10-15-20-25....Sit up, 5-10-15-20-25.... HSPU, Every 5 mins 400m run/row. Never gets dull - always something different!!!!
Wednesday Aug 14, 2019 #
Indoor Cycling 45:00 [3]
Another Coyote Alert: Ran into a friend that last week had an aggressive coyote encounter around the orchard / ground hog trail 7:15am. yipping, howling, snarling, following her out...and a big one! keep your dogs close and keep alert for your own well being - it does not seem fearful of humans!!
Tuesday Aug 13, 2019 #
Trail Running intervals 52:00 [4]
shoes: Nike Wildhorse 5
4 x monarch mayhem.
attack of the canker worms! yuuuuuk!!!!
attack of the canker worms! yuuuuuk!!!!
Crossfit 1:00:00 [3]
w janet - first 12 min cap was working on hand stand push ups - they are a long ways away for me, so picked option 2 which was box HSPU 5 x10. Then 15 min cap 3 rounds of 400m run (I did 400m row instead to switch it up from morning intervals I already got in), 20 db lunges, 20 db thrusters. pleasantly spent!
Monday Aug 12, 2019 #
Indoor Cycling 45:00 [3]
Core 20:00 [1]
Sunday Aug 11, 2019 #
Trail Running 1:01:00 [3]
shoes: Nike Wildhorse 5
great morning!
Crossfit 1:00:00 [3]
w craig & kyle. some super nasty hard team sled push - anvil rescued me by helping out on one of my 50m legs. then a fun 16 min AMRAP where my kip swings (instead of T2B) definitely getting better! yay.
Saturday Aug 10, 2019 #
Trail Running 1:13:00 [3]
so nice to see funola filling up with wild flowers! did some ring hangs - nice stretch post run. talked to the owner of the cantebury trail property - new gate has been put in place and padlock will go on shortly. they have waited for some time for BT to reroute (which they have) and also HCA/BT to create a nice alternative to cut down from the trail just before the stretch along the back of their house - apparently they have to put up with all sorts of stupid things, including motocross bikes bombing through there - see their point if that is the case.
Friday Aug 9, 2019 #
Core 20:00 [1]
Thursday Aug 8, 2019 #
Trail Running 54:00 [3]
shoes: Nike Wildhorse 5
Nice run in the valley. back to some speed work next week - 3 runs on the ankle now and no pain - wohoo!
Crossfit 1:00:00 [3]
w kyle - liked it alot! Overhead Push Press session, then 12 min ladder 4...8....12... DB S2OH and 2...4..6...cal row! some girls were telling me about the comfort and benefits of the Nike Metcon Crossfit shoes for the classes - haha, shoe collection already busting at the seams but........ :)
Wednesday Aug 7, 2019 #
Indoor Cycling 45:00 [3]
Core 20:00 [1]
Tuesday Aug 6, 2019 #
Trail Running 48:00 [3]
shoes: Saucony Peregrine ISO
FDF's making way to tent worms! uuck!
first go in these shoes - hoping I would have liked them more but peregrine never seem to be comfortable for me. this new version still a heavy shoe, a bit sloppy fit despite the improved lacing system, and still uncomfortable on the metatarsals. cush through the heel is nice though!
first go in these shoes - hoping I would have liked them more but peregrine never seem to be comfortable for me. this new version still a heavy shoe, a bit sloppy fit despite the improved lacing system, and still uncomfortable on the metatarsals. cush through the heel is nice though!
Crossfit 1:00:00 [3]
w janet. mostly focused on deadlift max - I liked settling in on lighter lifts in 5 rep sets and janet was good with that! good 5 minutes of 8 DL 8 DB press at the end!
Core 20:00 [1]
Monday Aug 5, 2019 #
Indoor Cycling 45:00 [3]
Rowing Erg 15:00 [4]
3388m PB :)
Sunday Aug 4, 2019 #
Trail Running 57:00 [3]
shoes: Topo Terraventure 2
Hot Diggity!!!!! My Google self diagnosis has been proven wrong, thankfully! Went to a RMT guy who does crazy neuromuscular elbow complete torture - an hour and ten minutes behind my knee and along my calf. never quite had a treatment like that BUT zero sharp pain running this morning. progress. yay!
MEC 5K is in Sept so pretty sure I can do to it...if nothing else.... just to hang our with the really cool people I heard were racing.
MEC 5K is in Sept so pretty sure I can do to it...if nothing else.... just to hang our with the really cool people I heard were racing.
Saturday Aug 3, 2019 #
Crossfit 1:00:00 [3]
w craig & broder - EMOM for 30 minutes with no rest except leftover time from the run! 6 times through dips/ring press, assaultbike/row/ski, bar hang, 100m speed walk (resting my ankle), MB hold. like a bee hive....everyone moving through stations - very fun!
Indoor Cycling 45:00 [3]
Friday Aug 2, 2019 #
Indoor Cycling 45:00 [3]
Thursday Aug 1, 2019 #
Indoor Cycling 30:00 [3]
Crossfit 1:00:00 [3]
w janet. 3 wee babies and girlie music the entire class - pretty funny. Push press then AMRAP in 12min 15 Single Arm KB Swings (R) 5 Single Arm KB Thrusters (R) 15 Single Arm KB Swings (L) 5 Single Arm KB Thrusters (L) 10 Burpees.
200m warm up run had me grimly realize my ankle is not great - starting to think maybe it is a minor calcaneus or talus stress fracture - will keep running out of the mix for a while longer.....looking like MEC 5K in August PB will not be in the cards. will prioritize being 100% for Japan running trip in October then go for 5K PB at Road for Hope maybe in November!
200m warm up run had me grimly realize my ankle is not great - starting to think maybe it is a minor calcaneus or talus stress fracture - will keep running out of the mix for a while longer.....looking like MEC 5K in August PB will not be in the cards. will prioritize being 100% for Japan running trip in October then go for 5K PB at Road for Hope maybe in November!