Training Log Archive: Trav

TT warm up

Did it. And with Super along for the experience. Perfect conditions for a time trial. The plan was just to settle in at Jordan’s elbow and just stop thinking about it. And it worked! I thought we were kicking along at a 3:45 pace, but Jordan, like any good coach, saw a bit more oomph in us and went out a bit faster. The splits from my watch:

3:39
3:34
3:39
3:37
3:38

which makes no sense because that adds up to 18:08, which would be 1 second faster than my all time record, but the consensus on Jordan’s watch, Supe’s watch and, well, Strava, is that I ran an 18:28, so that’s what I’m going with. And a damn fine time that is.

Such a worthy experience. Especially to have shared it with Wes and Jordan.

C • Congrats! 14

Tune up. With some strides. Warmish.

gentle last workout before the TT (oh, a 15 minute joggy joggy tomorrow).

burden carry to rope,
climb rope
burden carry back
20, 15, 10, 5 of
wall balls (12 #)
high pulls
cossack squats

Lots of movement and flexibility (such as I can manage) stuff in there.

Sharpening workout. 3 x 1 minute at 5k pace with 2 minutes in between. Else joggy joggy.

mobility

Starter: 5 TGU per side
EMOM 16 minutes 45 sec on 15 sec rest
DB stump step ups (or jump ups without DB)
KB swings
KB goblet squat
DB renegade rows
Finisher: 20 Medicine Ball Table Tops

25# dbs. Lots of good joint movement in this one. #turdo has a natural capability on stump jumps. He’s a floater.

3x4 minutes tempos, but as part of the secret Summer Rally training program. Summer Rally time 23:41. The rest was at a pretty leisurely pace. Remarkably birdsy out there this morning.

Mobilization

5 x 5 pullups then
3 macho man sets with Helen top runs
Used lighter weights (20#), just to chill a bit.

Mobility and stretching