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Training Log Archive: baloney

In the 31 days ending Oct 31, 2020:

activity

time

miles

Trail Running

17:41:00

Indoor Cycling

7:00:00

Hottage Crossfit

6:20:00

Jungle Gym Crossfit

4:45:00

Core

1:10:00

Assault Bike

20:00

Rowing Erg

20:00

Core & Stretch

20:00

Total

37:56:00

2:00

0:00

» now

Saturday Oct 31, 2020 #

Trail Running 1:16:00 [3]

Spectacular early morning sun up K2, and beautiful frost covering the orchard - so nice!

Snow! But all four of us showed up, and Roxy... in a coat - the sitting around watching chills her! So much fun getting out there! The Jungle Gym just keeps on giving!
EMOM for 15 minutes
3 rounds
1. Skipping w minimum 10 DUs
2. Renegade Rows
3. Russian Twists
4. KB Swings
5. Step Ups or Tree/Rig Sit - you choose!

Indoor Cycling 30:00 [3]

Thursday Oct 29, 2020 #

Trail Running hills 49:00 [4]
shoes: Topo Mountain Racer

4 x artaban long

Hottage Crossfit 15:00 [3]

basement barbell'n

Wednesday Oct 28, 2020 #

Jungle Gym Crossfit 1:00:00 [3]

Super good one with Guest Coach Mike! Trav, Wiz, Glider and me. Tons of technique polishing up, with a wicked DB lower body strength 4 rounds: RDL, OH lunge, 1.25 squats. Then a great WOD: 5 rounds of 12-9-6 DB Deadlift, DB Power Clean, DB Push Press, and Rope Climb! Such a great morning! Bruce, Roxy's CF training partner came too!

Indoor Cycling 30:00 [3]

Tuesday Oct 27, 2020 #

Trail Running 44:00 [3]

great conditions....and lots of deer!!!!

Rowing Erg 15:00 [3]

3107m

Monday Oct 26, 2020 #

Jungle Gym Crossfit 45:00 [3]

Prep for "The Murph" Challenge
1 run to Helen Head and back
1 min skip
10, 10, 10, 10 Pull-ups
20, 20, 20, 20 Push-ups
30, 30, 30, 30 Squats
1 run to Helen Head and back
1 min skip
Time: 20min

Indoor Cycling 30:00 [3]

Core 10:00 [1]

5 x 10 v-ups

Core & Stretch 20:00 [1]

Hottage Crossfit 15:00 [3]

Yay! First go with the basement power rack trav assembled over the weekend, and our new barbell! It has been a while. Started with a gentle 3 rounds of 10 deadlifts, 10 hang cleans, 10 squats.

Sunday Oct 25, 2020 #

Trail Running 1:02:00 [3]
shoes: Topo Ultraventure

an ambitious hiker lady in her 70's on artaban sadly commented on how a group of 6-8 runners that had just shuffled by were too close for her comfort...and they totally were...with yelling chatter. come on valley runners...let it be comfortable and inclusive to all by just being considerate!!! not hard to give 6ft on artaban and not spit useless chatter while breathing hard and shuffling by others!

Saturday Oct 24, 2020 #

Trail Running 1:10:00 [3]

loads of fun with Roxy!

Woohoo - 2020 CF Games Finals live coverage today on CBS Sports at 1-3pm!

Friday Oct 23, 2020 #

Indoor Cycling 30:00 [3]

Hottage Crossfit 20:00 [3]

The burner: 5 x 25 DB lying press, 25 DB curls, 25 DB extensions

Then final 2 hours trail creating to complete Helen Hair Loop. Will be perfect for CF WODs.

Thursday Oct 22, 2020 #

Trail Running 47:00 [3]
shoes: Topo Ultraventure

sweet run! some speed, wanting to get back to finish last few pages of Kilian Jornet's book, Above the Clouds!! so good!

Wednesday Oct 21, 2020 #

Hottage Crossfit 45:00 [3]

good one indoors!
3 rounds
1 min assault bike or rowing erg
25 Thrusters
20 Mountain Climbers
15 Upright KB Row
10 Burpees
5 DB OH Press
1 min crunches
Time: 19:45

Indoor Cycling 30:00 [3]

Tuesday Oct 20, 2020 #

Trail Running 46:00 [3]
shoes: Topo Ultraventure

super beautiful morning!

Rowing Erg 5:00 [3]

1100m

Assault Bike 5:00 [4]

5 x 10cal

Then 2 hours to finish off the Funola Trail reroute. Yay! And also found the last property/fence line (after Trav stumbled across an iron stake!) which will now have us make Funola part of an optional closed loop for some CF WODs...affectionately named by Trav, 'Helen Hair"!

Monday Oct 19, 2020 #

Hottage Crossfit 45:00 [3]

Roxy made the call for an indoor WOD
Prep for "The Murph" Challenge
4 min row
10, 10, 10, 10 Bent-over Bar Row
20, 20, 20, 20 Push-ups
30, 30, 30, 30 Squats
4 min assault bike
Time: 19:45

Indoor Cycling 30:00 [3]

Then 1.5 hours trail creation, relocating Funola trail - a window to take on the brambles!!! snippers worked but would have loved a machete to make it full on bad ass!

Sunday Oct 18, 2020 #

Trail Running 1:08:00 [3]
shoes: Topo Ultraventure

pinch..pinch..pinch....

Indoor Cycling 30:00 [3]

Core 10:00 [1]

5 x 10 v-ups

Saturday Oct 17, 2020 #

Trail Running 1:03:00 [3]
shoes: Topo Ultraventure

pinch....pinch...pinch....just so beautiful in there this morning!!!!!

Hottage Crossfit 20:00 [3]

The burner: 5 x 25 DB lying press, 25 DB curls, 25 DB extensions

Friday Oct 16, 2020 #

Jungle Gym Crossfit 45:00 [3]

Liked this one alot. Trav's warm up and Wiz's cool down getting to be first class pro instruction!! Ha!
WOD - Fall Classic 21-15-9
21-15-9 DB Push Press
10 banded pistol squats or 10 DB stump step ups
21-15-9 DB Bent Over Row
10 banded pistol squats or 10 DB stump step ups
21-15-9 KB Swings
10 banded pistol squats or 10 DB stump step ups
1 min skip or Midget Causeway Run & Back or 1 Rope Climb

Indoor Cycling 30:00 [3]

Thursday Oct 15, 2020 #

Trail Running hills 42:00 [4]
shoes: Topo Ultraventure

4 x artaban long.
markings now up having artaban now a blue side trail!

Core 10:00 [1]

5 x 10 v-ups

Wednesday Oct 14, 2020 #

Jungle Gym Crossfit 45:00 [3]

Prep for "The Murph" Challenge
For Time:
1 run to Helen Head and back
1 min skip
then rotating thru Pull-ups, Push-ups, Squats
10, 10, 10 Pull-ups
20, 20, 20 Push-ups
30, 30, 30 Squats
then
1 run to Helen Head and back
1 min skip
Time: 14:40

Indoor Cycling 30:00 [3]

Core 10:00 [1]

5 x 10 v-ups

Assault Bike intervals 5:00 [4]

5 x 10cal

Tuesday Oct 13, 2020 #

Trail Running 56:00 [3]
shoes: Topo Ultraventure

peak colour I think! beauty

Assault Bike intervals 5:00 [4]

5 x 10cal

Core 10:00 [1]

5 x 10 v-ups

Monday Oct 12, 2020 #

Jungle Gym Crossfit 45:00 [3]

Holiday WOD: Turkey Belly Burner
5 rounds
20 (10/side) Plank DB Sliders
10 (5/side)Turkish Get Ups
20 Slam Balls
10 V-Ups or Knee Ups or T2B
20 Russian Twists
Waiter Walk of Tokyo Drift
No Cap - it's a holiday, we got all day!!!
Time: 35min

Indoor Cycling 30:00 [3]

Sunday Oct 11, 2020 #

Trail Running 1:06:00 [3]
shoes: Topo Ultraventure

Hottage Crossfit 20:00 [3]

The burner: 5 x 25 DB lying press, 25 DB curls, 25 DB extensions

Saturday Oct 10, 2020 #

Trail Running tempo 1:16:00 [4]

beauty morning! got some nice tempo in.
BT officially rerouted back to the Canterbury Trail! Blazes and signs up!

C • BT woohoo! 3

Friday Oct 9, 2020 #

Hottage Crossfit 45:00 [3]

WOD - Boulder Shoulders
3 rounds*
25 Thrusters
20 Mountain Climbers
15 Upright KB Row
10 Burpees
5 DB OH Press
*at any one point of the round, Tokyo Drift with 1 rope climb
Time: 14:59
Great looong warm up by Trav & and cool down stretch by Wiz

Indoor Cycling 30:00 [3]

Thursday Oct 8, 2020 #

Trail Running 56:00 [3]
shoes: Topo Ultraventure

man, it is pretty in the valley with the early morning light! a delight!

Core 10:00 [1]

5 x 10 v-ups

Wednesday Oct 7, 2020 #

Hottage Crossfit 45:00 [3]

Rained out of JG so threw together this nasty for trav & I at the hottage gym
4 rounds
500m row
10cal assault bike
20 KB SDL
20 DB step ups
20 DB press
Time: 29min

Indoor Cycling 30:00 [3]

Tuesday Oct 6, 2020 #

Trail Running 44:00 [3]
shoes: Topo Ultraventure

another beautiful morning!

Assault Bike intervals 5:00 [4]

5 x 10cal

Core 10:00 [1]

5 x 10 v-ups

Monday Oct 5, 2020 #

Jungle Gym Crossfit 45:00 [3]

A crowd pleaser! Haha!
"To The Core"
AMRAP 20 minutes
20 total renegade DB rows*
10 KB swings*
20 total plank knee to elbow*
10 T2B (modifications - knee ups, v-ups)*
OH weight carry around Tokyo Drift*
* between each new movement, 10 total fast high knees

Indoor Cycling 30:00 [3]

Sunday Oct 4, 2020 #

Trail Running 1:01:00 [3]
shoes: Topo Ultraventure

sweet..bit of rain...lots of pretty leaves...nice!

Hottage Crossfit 20:00 [3]

5 x 25 DB lying press, 25 DB curls, 25 DB extensions

Saturday Oct 3, 2020 #

Trail Running 1:21:00 [3]
shoes: Topo Ultraventure

knicker weather - fall is here! beauty of the trails!

Giro d' Italia starts today - woohoo! Etna finish on Monday - will bring back great memories of our trail race there while the volcano was active! Couch travel at its best!

C • Giro 6

Friday Oct 2, 2020 #

Hottage Crossfit 45:00 [3]

Good one! - WOD: "Pick Your Poison"
3 rounds
Tokyo Drift Run or 10 "perfect" DUs
15 pull-ups or 25 push ups
15 v-ups
15 OH squats
15 wall balls or 25 slam balls
Cap: 20 min

Indoor Cycling 30:00 [3]

And final 1 hour gardening for the year. CF back strength held out for the season - yay!

Thursday Oct 1, 2020 #

Trail Running 54:00 [3]
shoes: Topo Ultraventure

sweeeet!

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