Training Log Archive: P-KIn the 7 days ending Oct 19, 2019:
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Thursday Oct 17, 2019 #
Running 1:48:25 [3] 14.45 km (7:30 / km) +427m 6:32 / km
shoes: Brooks Cascadia 13 GTX
Looooong Sloooooow 1.5x tour of the Grindstone.
What I added was a second loop of the big hill which took about 25 extra minutes and 100m extra elevation (it's definitely the slowest part of run). If I exclude that extra trip up the hill it was at a 1:22 pace to compare to the regular Grindstone. So still relaxing for this route. But wanted to keep it real slow considering I was adding a few extra KM today.
The construction at the top of the hill has finally encroached enough on the Bruce that they rerouted it straight down Flanders Dr. Maybe they'll put it back after the subdivision is built.
A few hikers out today - took a few breaks to give directions.
Body held up pretty well on the extra distance. Left knee acting up just a bit but I think that's probably more related to yesterday's squat-fest than today's run.
Recovery/Mobility 25:00 [3]
Wednesday Oct 16, 2019 #
Crossfit 30:00 [3]
shoes: Asics Cumulus 18
W
10 strict press
15 OHS
20 push press
25 front squats
30 push jerk
35 back squats
95#
12:38
managed the back squats unbroken. That's going to make what's coming next less fun...
Biking 26:01 [3]
shoes: Pearl Izumi X-Alp Canyon
SIB - 30:20x12
30 on / 20 off - 12 rounds
peaks at 330w. Should've done more. Probably 350 or 360 next time.
Tuesday Oct 15, 2019 #
Crossfit 30:00 [3]
shoes: Brooks Ghost
Long interval row
3x7mins with 3 min rest:
1955m - 1:47.4/500m
1953m - 1:47.5/500m
1924m - 1:49.1/500m
Running 45:00 [3] 9.0 km (5:00 / km)
shoes: Asics Cumulus 18
LIR - 3x2km w/ 4min rest
8:52
9:00
9:10
2k tuesday today apparently
Recovery/Mobility 35:00 [3]
Needed it today
Monday Oct 14, 2019 #
Crossfit 30:00 [3]
shoes: Asics Cumulus 18
CFG 20.1! I love this time of year. Let's see how I stack up against the rest of the world!
15 minute time cap for
10 rds
8 ground to overhead 95#
10 bar facing burpees
151 for me, that's 8rds + 7 G2O
15 minute time cap for
10 rds
8 ground to overhead 95#
10 bar facing burpees
151 for me, that's 8rds + 7 G2O
Sunday Oct 13, 2019 #
Recovery/Mobility 10:00 [3]
Biking 1:25:00 [3]
shoes: Pearl Izumi X-Alp Canyon
SST med @ftp275
2x30 minute sections between 235/260w
TSS 103
not terrible but long
Running out of episodes of Stranger Things...gonna need something new
2x30 minute sections between 235/260w
TSS 103
not terrible but long
Running out of episodes of Stranger Things...gonna need something new