Training Log Archive: HermesIn the 31 days ending Jul 31, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||
Wednesday Jul 31, 2013 #
12 PM
Strength Training (Crossfit) 1:00:00 [5]
Buy in: 3 minutes of foam rolling & 3 rds of 5 Bear complex w/ 100 m run
Strength:
6 Squat Clean @ 70% EMOM for 10 minutes finally getting the feeling of Crossfit Endurance. Holy smokes!
MetCon:
Death By Strict Pull Ups (@ 7minutes), then;
“Annie” 50-40-30-20-10
doubleunders & situps
Strength:
6 Squat Clean @ 70% EMOM for 10 minutes finally getting the feeling of Crossfit Endurance. Holy smokes!
MetCon:
Death By Strict Pull Ups (@ 7minutes), then;
“Annie” 50-40-30-20-10
doubleunders & situps
Tuesday Jul 30, 2013 #
7 PM
kayaking 1:24:00 [3] 9.0 km (6.4 kph)
team paddle, beautiful night
trail run 45:00 [3]
team run, testing lights etc.
Monday Jul 29, 2013 #
8 PM
Road run 29:00 [3] 6.0 km (4:50 / km)
Arrowhead Road loop
Sunday Jul 28, 2013 #
7 AM
Road run 2:18:44 [3] 24.0 km (5:47 / km)
Steady run with John and his friend. Feet fell apart @ 17km. New road shoes today.
Saturday Jul 27, 2013 #
9 AM
Strength Training (Crossfit) 1:00:00 [3]
buyin:
5 minutes of DU
3 rds: OH lunge (1 length) 10 OH squats, 3PT
ENMW
Partner Hero WOD:
“Josh”
Cashout: 100 SU
5 minutes of DU
3 rds: OH lunge (1 length) 10 OH squats, 3PT
ENMW
Partner Hero WOD:
“Josh”
Cashout: 100 SU
Friday Jul 26, 2013 #
2 PM
trail run 2:00:00 [3]
Haliburton Forest to test LR&S where a turkey vulture tried to kill me. She was clearly 'protecting' her ugly babies. Some nerve.
Shaping up to be a beautiful course and racers are in for a treat :) I was particularly thrilled about the 'Wolf Course'
Shaping up to be a beautiful course and racers are in for a treat :) I was particularly thrilled about the 'Wolf Course'
Thursday Jul 25, 2013 #
12 PM
Road run tempo 26:50 [4] 6.0 km (4:28 / km)
200 DU 10x20
27 minutes @ up tempo
27 minutes @ up tempo
Wednesday Jul 24, 2013 #
5 PM
biking 1:00:00 [3]
Strength Training (Crossfit) 1:00:00 [4]
Buyin:
5 min DU
3 rds of 3 strict K2B, 3 wall climbs, 5 tuck jumps
Focus:
5 Squat Clean @ 35lbs EMOM for 10 Minutes
Benchmark @ 18:24
“Nancy” - loving the OH squats. Technique.
5 min DU
3 rds of 3 strict K2B, 3 wall climbs, 5 tuck jumps
Focus:
5 Squat Clean @ 35lbs EMOM for 10 Minutes
Benchmark @ 18:24
“Nancy” - loving the OH squats. Technique.
biking 40:00 [3]
Monday Jul 22, 2013 #
7 AM
Strength Training (Crossfit) 1:00:00 [4]
Buyin:
5 minutes of foam rolling and group mobility which included 5 minutes of 10 f&b shoulder circles, 10 air squats, 10 mountain climbers, 1 length high knees
Focus:
Lateral Squats 10-10-10-10 (5 each side)
Superset with ME Ring Dips
Benchmark:
“Coe“ @ 8 rds w/ 20 minute cap & 35lbs Thrusters
(Ten rounds for time of:
95 pound Thruster, 10 reps
10 push-ups)
5 minutes of foam rolling and group mobility which included 5 minutes of 10 f&b shoulder circles, 10 air squats, 10 mountain climbers, 1 length high knees
Focus:
Lateral Squats 10-10-10-10 (5 each side)
Superset with ME Ring Dips
Benchmark:
“Coe“ @ 8 rds w/ 20 minute cap & 35lbs Thrusters
(Ten rounds for time of:
95 pound Thruster, 10 reps
10 push-ups)
Road run 53:00 [3] 10.0 km (5:18 / km)
holy smokes...it's been a while.
Sunday Jul 21, 2013 #
10 AM
trail run 1:20:00 [3]
Saturday Jul 20, 2013 #
9 AM
biking 2:24:00 [3]
on mtb towards 3 Stage via 19 cruised around for a bit until I got lost. Beauty of a day and ride
Friday Jul 19, 2013 #
9 AM
Strength Training (Crossfit) 1:00:00 [4]
Buyin:
3 min rrowing, 10 burpees, 10, air squats, 10 kettle swings
Focus: @50lbs
2 Position Snatch Pulls (5 sets in total):
3 pulls (from ground)
3 pulls (from pockets)
*technique, technique, technique*
MetCon: 4 rounds
Strict “Cindy” for 10 Minutes:
5 Strict Pull Ups
10 Push Ups
15 Squats
3 min rrowing, 10 burpees, 10, air squats, 10 kettle swings
Focus: @50lbs
2 Position Snatch Pulls (5 sets in total):
3 pulls (from ground)
3 pulls (from pockets)
*technique, technique, technique*
MetCon: 4 rounds
Strict “Cindy” for 10 Minutes:
5 Strict Pull Ups
10 Push Ups
15 Squats
12 PM
kayaking 1:05:00 [3]
in the canoe with my WT teammates. Just when I thought my blisters healed up nicely they ripped open again. Sweet.
We dumped once but Mark is a wealth of information. Looks like we got out of the water in time as the sky is BLACK here. Spoooooky.
We dumped once but Mark is a wealth of information. Looks like we got out of the water in time as the sky is BLACK here. Spoooooky.
Thursday Jul 18, 2013 #
6 PM
trail run 1:12:00 [3] 12.0 km (6:00 / km)
Super hot run with DD11 and Mike. Kicked it oldschool at Kelso and I kinda missed the hood...for an hour and twelve minutes to be precise.
Sweet Alexa treated us to post run tasty treats while DD11 did the BBQ'n. Perfect summer night just sad I couldn't stick around for ice cream!
Sweet Alexa treated us to post run tasty treats while DD11 did the BBQ'n. Perfect summer night just sad I couldn't stick around for ice cream!
Wednesday Jul 17, 2013 #
7 AM
Strength Training (Crossfit) 1:00:00 [4]
Buyin:
50 DU, 5 Turkish getups, 20 ball slams, 5 PU slow releases
Focus:
4 Squat Clean @ 70% EMOM for 10 minutes
MetCon:
21-15-9
Dumbell Clean and Jerk (each arm) @ 20 lbs
Double Unders
Cashout: big time foam rolling and lots of hip flexor mobility with the lacrosse balls.
50 DU, 5 Turkish getups, 20 ball slams, 5 PU slow releases
Focus:
4 Squat Clean @ 70% EMOM for 10 minutes
MetCon:
21-15-9
Dumbell Clean and Jerk (each arm) @ 20 lbs
Double Unders
Cashout: big time foam rolling and lots of hip flexor mobility with the lacrosse balls.
biking 1:00:00 [3]
Sunday Jul 14, 2013 #
Adventure Race 14:25:00 [3]
Saturday Jul 13, 2013 #
Adventure Race (Angry Seagull ) 12:35:00 [3]
First time in Temagami and first completion of a full 24 hour Adventure race...since I was short coursed at WT 2 years ago. I knew this was going to be a great experience racing with this threesome since we all share a similar corrupt sense of humor.
Funderstorm, Bit and simpy all did a great race recap but the highlights for me included: the road trip up, learning some new tricks from my experienced teammates, pushing through the MTB section, (every once and a while Bit would tell me to get my hands off the brakes on the downhill), the STUNNING paddle (which I agree with Simpy, I really enjoyed every minute of it) in our Cadillac version canoe, hot TA coffee from Adrian and Caroline, and it's always great to dig deep during a race - for me that was during our swims. I really wasn't into them being that it always takes me what seems like forever to warm up.
Thanks to simpy for navigating us through an awesome weekend in the woods - the search for Daniel Continues.
Funderstorm, Bit and simpy all did a great race recap but the highlights for me included: the road trip up, learning some new tricks from my experienced teammates, pushing through the MTB section, (every once and a while Bit would tell me to get my hands off the brakes on the downhill), the STUNNING paddle (which I agree with Simpy, I really enjoyed every minute of it) in our Cadillac version canoe, hot TA coffee from Adrian and Caroline, and it's always great to dig deep during a race - for me that was during our swims. I really wasn't into them being that it always takes me what seems like forever to warm up.
Thanks to simpy for navigating us through an awesome weekend in the woods - the search for Daniel Continues.
Friday Jul 12, 2013 #
6 AM
Strength Training (Crossfit) 1:00:00 [3]
BuyIn
5minutes of DU
3rds of: 5 push ups, 10 good mornings and 15 air squats
2 lengths of twisted lunge and inchworms
Focus:
Snatch Grip DLs 5-5-5-5 @ 50lbs
MetCon:
“Death By Wall Balls”
11 sets x 2
I just missed my paleo eating snatch lifting crossfit friends ;)
5minutes of DU
3rds of: 5 push ups, 10 good mornings and 15 air squats
2 lengths of twisted lunge and inchworms
Focus:
Snatch Grip DLs 5-5-5-5 @ 50lbs
MetCon:
“Death By Wall Balls”
11 sets x 2
I just missed my paleo eating snatch lifting crossfit friends ;)
Thursday Jul 11, 2013 #
3 PM
Road run 1:20:00 [3]
Tuesday Jul 9, 2013 #
2 PM
Strength Training (prison WOD) 1:00:00 [4]
Road run 31:00 [3] 6.0 km (5:10 / km)
Monday Jul 8, 2013 #
7 PM
trail run 1:22:00 [3]
Super stunning sunset low tide run along the B of Fundy with Bob and Ryan. Rocky in some sections then muddy and thick...reminded me of snowshoeing.
Truck is out of the shop and hopefully home by Wednesday :)
Truck is out of the shop and hopefully home by Wednesday :)
Saturday Jul 6, 2013 #
7 PM
Road run 1:02:29 [3] 11.37 km (5:30 / km)
-road run home from sight. I almost didn't do it and even convinced company :) Fun day but suuuuper tired. Manned registration with over 6000 participants.... I'm pretty dialed at problem solving now ;)
Thursday Jul 4, 2013 #
6 PM
trail run 50:00 [4]
Tested the MudHero course after the hardest day in my working history. Holy smokes. My poor arms.
It's going to be muddy and some of the obstacles scare me!
It's going to be muddy and some of the obstacles scare me!
Wednesday Jul 3, 2013 #
7 PM
biking 1:20:00 [3]
Evangeline trail out and back on mtb. Very punchy...for me, anyway. Beautiful and scenic
Tuesday Jul 2, 2013 #
7 PM
trail run 1:27:00 [3] 13.0 km (6:42 / km)
Cape Split out and back. Big climbs right from the start but worth it for the incredible view of the Bay of Fundy.
Monday Jul 1, 2013 #
12 PM
Road run 1:31:00 [3]
Finally in Nova Scotia!
Found a pretty Waterfront trail but legs et. al felt tired. Maybe from Saturday, maybe from 18 plus hours in the car. Also lost an hour.
Found a pretty Waterfront trail but legs et. al felt tired. Maybe from Saturday, maybe from 18 plus hours in the car. Also lost an hour.
Strength Training (travel/prison workout) 25:00 [4]
100 air squats for time rest 100 sit ups for time rest 100 pu for time
Found a crossfit gym in Halifax, maybe I'll check it out tomorrow
Found a crossfit gym in Halifax, maybe I'll check it out tomorrow