Training Log Archive: HermesIn the 31 days ending Mar 31, 2013:
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Sunday Mar 31, 2013 #
10 AM
Road run 1:23:00 [3] 15.0 km (5:32 / km)
Dump run in Burlington, I'm making a bold statement and thinking spring is here...in Burlington at least :) Legs felt much better this morning even with a decent climb.
Friday Mar 29, 2013 #
7 AM
Strength Training (Crossfit) 1:00:00 [4]
Buy in: 3 min rowing and conditioning
Thrust snatch 2-2-2-2 @ (35-35-40-40)
Met on: OH thrust squat @ 35lbs and push up (on 35 inch box)10....10 (100)
Thrust snatch 2-2-2-2 @ (35-35-40-40)
Met on: OH thrust squat @ 35lbs and push up (on 35 inch box)10....10 (100)
3 PM
Road run 1:40:00 [3] 17.0 km (5:53 / km)
Met Bob in Heathcote 10 km into his run. Made for a beautiful afternoon road run along some neat but very punchy side roads.
Legs still not up to par! Perhaps they are confused with this road running business.
Legs still not up to par! Perhaps they are confused with this road running business.
Thursday Mar 28, 2013 #
6 PM
Road run 54:00 [3] 9.7 km (5:34 / km)
Still recovering from ATB. Sore left hammy
Wednesday Mar 27, 2013 #
7 AM
Strength Training (CrossFit) 1:00:00 [5]
BuyIn: 3min row, 3rds of 10wall press, 10 wall squat, 10 OH lunge
Focus: shoulder press with weight (3,3,2,1) 35lbs, 37.5, 40, 42.5,
MetCon: 10 ...down to 1 Squat Clean Thruster
1 ...up to 10 C2B
Cashout: 2 rds Max effort plank
Just when my pain started to fade...it was lovely while it lasted. Maximum sweat and pain today
Focus: shoulder press with weight (3,3,2,1) 35lbs, 37.5, 40, 42.5,
MetCon: 10 ...down to 1 Squat Clean Thruster
1 ...up to 10 C2B
Cashout: 2 rds Max effort plank
Just when my pain started to fade...it was lovely while it lasted. Maximum sweat and pain today
Monday Mar 25, 2013 #
9 AM
yoga 45:00 [2]
Sunday Mar 24, 2013 #
9 AM
Road run race (Around the Bay) 2:36:00 [4] 30.0 km (5:12 / km)
Beautiful day with perfect conditions. Lots of Burlington love on the course, including timbits from my bestie.
Felt decent for the most part but the downhill leading into Valley Inn road was painful. No struggles on the ups and once I get my dramatic feet sorted out I'll be completely happy. Great day but still have some work to do before Ottawa.
I guess I need to delete old workouts from my garmin - I can't believe it doesn't have the ability store data from 2009 ;)...sheesh.
Felt decent for the most part but the downhill leading into Valley Inn road was painful. No struggles on the ups and once I get my dramatic feet sorted out I'll be completely happy. Great day but still have some work to do before Ottawa.
I guess I need to delete old workouts from my garmin - I can't believe it doesn't have the ability store data from 2009 ;)...sheesh.
Wednesday Mar 20, 2013 #
5 PM
Strength Training 1:00:00 [4]
buyin: 3 min rowing, 10.10.10 wall squats, wall press, lunges
strength: 10 reverse lunges (5.5.5.5.5) and push press (technique) @ 35lbs, face pulls (10.10.10.10.10)
personal cashout: situps
strength: 10 reverse lunges (5.5.5.5.5) and push press (technique) @ 35lbs, face pulls (10.10.10.10.10)
personal cashout: situps
Tuesday Mar 19, 2013 #
5 PM
Road run intervals 1:00:00 [3]
10 weeks
3km warm up @ 5:30
three 1km intervals @ 4:30 (interesting pace to find since it's not a sprint but certainly not a comfortable pace yet)
1km rest
3 km cool down @ 5:15
ATB Sunday
3km warm up @ 5:30
three 1km intervals @ 4:30 (interesting pace to find since it's not a sprint but certainly not a comfortable pace yet)
1km rest
3 km cool down @ 5:15
ATB Sunday
Monday Mar 18, 2013 #
6 PM
Strength Training (Crossfit WOD) 1:00:00 [4]
Buyin: 3 min rowing, 3rds of pull up, pushup, squat 10.10.15
Strength: continued to work on my technique for the Oly lift
WOD: row, wall throw, sumo deadlift, boxjump, press, rest and repeat x3
Cashout: foam roll
Strength: continued to work on my technique for the Oly lift
WOD: row, wall throw, sumo deadlift, boxjump, press, rest and repeat x3
Cashout: foam roll
Saturday Mar 16, 2013 #
2 PM
xc ski 2:00:00 [3]
-beautiful fast conditions
-sick again but the sun helped
-sick again but the sun helped
Friday Mar 15, 2013 #
7 AM
Strength Training (Crossfit) 1:00:00 [3]
Buyin: 3 min Row, pull-ups, wall press, OH lunge (10,10,10)
WOD: Strength OH snatch lift, sumo dead lift, back extention (25, 25, 25)
Still working on technique but I added weight today!
Looks like winter will be here at least until later next week :)
WOD: Strength OH snatch lift, sumo dead lift, back extention (25, 25, 25)
Still working on technique but I added weight today!
Looks like winter will be here at least until later next week :)
Thursday Mar 14, 2013 #
9 AM
xc ski 2:00:00 [3]
-for the first hour I was lucky enough to get out with Jacky. I vowed to watch her technique like a hawk. Perhaps that is why I bailed into a boulder and broke the tip of my ski. I still managed to ski another hour alone as Mark, JVD and Bob all agreed my ski is fixable
-beautiful, beautiful, beautiful sunny winter morning
-beautiful, beautiful, beautiful sunny winter morning
Wednesday Mar 13, 2013 #
5 PM
Road run 1:34:00 [3] 17.69 km (5:19 / km)
-slippery, slow and snowy. Where did this lovely winnter weather come from? It's seriously a blizzard out there.
Monday Mar 11, 2013 #
6 AM
Strength Training 1:00:00 [4]
cashin:rowing
strength:deadlift, front squat, backsquat 15,12,4
wod: 90ringdips, 90pullups 10,10,10...
very humbling tworkout today, finished last
strength:deadlift, front squat, backsquat 15,12,4
wod: 90ringdips, 90pullups 10,10,10...
very humbling tworkout today, finished last
4 PM
Road run 1:55:00 [3] 16.72 km (6:53 / km) +220m 6:27 / km
-up Scenic Caves and over to Banks via 4th line...punchy
-slow moving back home along Craigleith
-slow moving back home along Craigleith
Sunday Mar 10, 2013 #
4 PM
Road run 1:25:00 [3] 15.0 km (5:40 / km) +220m 5:17 / km
-over to Scenic Caves and back
Friday Mar 8, 2013 #
6 PM
Strength Training (Crossfit) 1:00:00 [4]
Buyin: 5 min skipping, sit ups, dynamic stretches (including somersaults - yikes)
WOD: BW front squats, 50 sit ups, 10 overhead thrusts, 30 toes to bar, 10 back squats, 50 double unders, 10 sumo lifts
Cashout: 3x25 back extentions
WOD: BW front squats, 50 sit ups, 10 overhead thrusts, 30 toes to bar, 10 back squats, 50 double unders, 10 sumo lifts
Cashout: 3x25 back extentions
Wednesday Mar 6, 2013 #
6 PM
Strength Training (Crossfit) 1:00:00 [4]
Buy in: 5 minutes skipping, 15 wall throws, 10 lunges, 10 situps
WOD: 21-15-09 thrust squats & pulls ups (now that's a 4!)
Cash out: 5 minute row/foam rolling
WOD: 21-15-09 thrust squats & pulls ups (now that's a 4!)
Cash out: 5 minute row/foam rolling
Tuesday Mar 5, 2013 #
3 PM
xc ski 1:25:00 [3]
-beautiful sunny afternoon, how could you not?
Sunday Mar 3, 2013 #
9 AM
Snowshoe 3:05:00 [3]
Saturday Mar 2, 2013 #
Event: CNYO Snowgaine
9 AM
Snowshoe 7:52:00 [3]
-second year at the Snowgaine, only this year we actually got to use snowshoes. My hips were screaming after 4 hours, yikes. I had to dig deeper than I ever thought to finish the first day...poor Bob, he really is a trooper!
I'm sure Bob will provide more details on the course. I started the day following on the map but after the first hour it went away and it was survival. I can however, give a detailed analysis of Bob's gait or back pack, for those interested ;)
Such a fun weekend and great two days spent in the forest, I think we got away with one as we didn't go swimming!
I'm sure Bob will provide more details on the course. I started the day following on the map but after the first hour it went away and it was survival. I can however, give a detailed analysis of Bob's gait or back pack, for those interested ;)
Such a fun weekend and great two days spent in the forest, I think we got away with one as we didn't go swimming!