Training Log Archive: HermesIn the 31 days ending Aug 31, 2013:
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| 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 | Th | Fr | Sa | ||||||||||||||||||||||||||||
Saturday Aug 31, 2013 #
4 PM
trail run 45:00 [3]
super muggy
Friday Aug 30, 2013 #
8 AM
Strength Training (Crossfit) 1:00:00 [4]
Buyin:
752m row - 1 burpee for every m over = 10
PVC Dislocates, Turkish getup x 5, 50 dingle DU, 30 left, 30 right
Group Burgener...that means snatch WOD
Focus:
5 Sets of 3 snatch pulls from ground, 3 from hang @15lbs total technique and still a sweatfest.
MetCon:
3 RFT @ 10:26
400m Run
10 Power Snatch
Cashout: Row @65% for 500m
752m row - 1 burpee for every m over = 10
PVC Dislocates, Turkish getup x 5, 50 dingle DU, 30 left, 30 right
Group Burgener...that means snatch WOD
Focus:
5 Sets of 3 snatch pulls from ground, 3 from hang @15lbs total technique and still a sweatfest.
MetCon:
3 RFT @ 10:26
400m Run
10 Power Snatch
Cashout: Row @65% for 500m
Thursday Aug 29, 2013 #
3 PM
trail run 1:25:16 [3] 13.0 km (6:34 / km)
to GP and down, home via railtrail
5 PM
Strength Training (Crossfit) 1:00:00 [4]
Buyin: 800m run, 5pullups, 10pushups, 15 squats x 3
Focus:
Technique and hip mobility
Strength Day:
Shoulder Press 10-10-10-10 @ 40lbs
Bench Press 7-7-5-3-3 @ 60lbs
SS with Face Pulls 5X10
Cashout: 3 x weighted sit ups @10lbs
Focus:
Technique and hip mobility
Strength Day:
Shoulder Press 10-10-10-10 @ 40lbs
Bench Press 7-7-5-3-3 @ 60lbs
SS with Face Pulls 5X10
Cashout: 3 x weighted sit ups @10lbs
Tuesday Aug 27, 2013 #
11 AM
biking 5:30:00 [3] 110.0 km (20.0 kph)
On MTB to Albion Hills in order to ensure a bat-free sleep. Yes bat.
Nice climbing along Fairgrounds. Stopped in Creemore for a wrap and rode on via RR 50, long stretch with a decent shoulder until I hit construction just after Loretto.
Felt good coming into Albion just sleepy. I won't be doing the Tuesday night series.
Nice climbing along Fairgrounds. Stopped in Creemore for a wrap and rode on via RR 50, long stretch with a decent shoulder until I hit construction just after Loretto.
Felt good coming into Albion just sleepy. I won't be doing the Tuesday night series.
Monday Aug 26, 2013 #
9 AM
Strength Training (Crossfit) 1:00:00 [5]
Buyin:
600m row
1-2-3-4-5-5-4-3-2-1 left, right, goblet squat (each)
Focus:
Back Squat 5-5-5-5 @ 65lbs
*SS with ME Handstand Holds*
MetCon:
“Michael” @ 22:30
Back on the wagon. Long live MudHero.
600m row
1-2-3-4-5-5-4-3-2-1 left, right, goblet squat (each)
Focus:
Back Squat 5-5-5-5 @ 65lbs
*SS with ME Handstand Holds*
MetCon:
“Michael” @ 22:30
Back on the wagon. Long live MudHero.
4 PM
Road run 56:00 [3] 10.8 km (5:11 / km)
2 x Arrowhead loop
seems too fast and must be shy 6k
Just rode it on my bike. 5.4. Dreamer.
seems too fast and must be shy 6k
Just rode it on my bike. 5.4. Dreamer.
Friday Aug 23, 2013 #
5 PM
trail run 40:00 [3]
Post MH @ Albion...I wish I brought my bike.
Tuesday Aug 20, 2013 #
5 PM
biking 1:00:00 [3]
Strength Training (Crossfit) 1:00:00 [4]
Buyin:
3 minutes DU, 3rds 10 box step burpees and 100m run
Focus:
4 Strict Pull Ups EMOM for 10 Minutes
MetCon:
“Jerry” @ 27:35
cashout:
once around the track & 50 SU's
3 minutes DU, 3rds 10 box step burpees and 100m run
Focus:
4 Strict Pull Ups EMOM for 10 Minutes
MetCon:
“Jerry” @ 27:35
cashout:
once around the track & 50 SU's
Sunday Aug 18, 2013 #
6 AM
trail run 1:18:00 [2]
kayaking 8:00:00 [2]
sleeeeeeeepy
Saturday Aug 17, 2013 #
Event: Wilderness Traverse
8 AM
biking 7:00:01 [4]
Amazing experience with my crossfitting and palo-eating teammates! ;)
Super happy to have finished and meet our goal of finishing under 24 hours.
Highlights included: my fantastic and super supportive teammates, scary snake encounters, TA ice cream, digging deep and perfect weather!
AMAZING volunteers and racers. I hope you had a Happy Birthday, Bash!
Super happy to have finished and meet our goal of finishing under 24 hours.
Highlights included: my fantastic and super supportive teammates, scary snake encounters, TA ice cream, digging deep and perfect weather!
AMAZING volunteers and racers. I hope you had a Happy Birthday, Bash!
hiking 6:52:00 [2]
Thursday Aug 15, 2013 #
5 PM
Road run 30:00 [3]
Wednesday Aug 14, 2013 #
2 PM
biking 1:15:00 [3]
To Kamikaze to get my spoke and rear hub fixed. 15 dollars...sweet.
Bike and legs seem dialed for WT.
Detoured home via 19 and up.
Bike and legs seem dialed for WT.
Detoured home via 19 and up.
Sunday Aug 11, 2013 #
7 PM
Road run 1:00:00 [3] 11.5 km (5:13 / km)
It's been fun Alberta but get me home.
Strength Training 1:00:00 [4]
Buy in 200 DU
Solo prison wod - split snatch w/ dumbbells @ 10-10-15-20-20,
Sit ups et. al
Solo prison wod - split snatch w/ dumbbells @ 10-10-15-20-20,
Sit ups et. al
Thursday Aug 8, 2013 #
7 PM
Road run 1:12:00 [3] 12.9 km (5:35 / km)
From sight with Sweet Lindsay.
Wednesday Aug 7, 2013 #
4 PM
Strength Training 1:00:00 [4]
Solo prison workout
Buyin: 200 DU
Strength: 5-5-5-5 split snatch @ 20lbs
Wod:
6 rds for time @13:30
30-30-30 pushup, air squat, situp
Buyin: 200 DU
Strength: 5-5-5-5 split snatch @ 20lbs
Wod:
6 rds for time @13:30
30-30-30 pushup, air squat, situp
Road run 1:00:00 [3] 11.0 km (5:27 / km)
Easy deathmill pace
Tuesday Aug 6, 2013 #
4 PM
Road run 1:30:00 [3] 15.6 km (5:46 / km)
punchy hills
Monday Aug 5, 2013 #
1 PM
Strength Training 1:00:00 [4]
solo strength
buy in: 5 minutes of foam rolling 10 minute run
strength: 6rds of 8 1 arm dumbbell clean & jerk @ 20lbs w/ 200 m run
wod: "annie" @ 11:33
50-40-30-20-10
buy in: 5 minutes of foam rolling 10 minute run
strength: 6rds of 8 1 arm dumbbell clean & jerk @ 20lbs w/ 200 m run
wod: "annie" @ 11:33
50-40-30-20-10
Road run 30:00 [3]
deathmill
Saturday Aug 3, 2013 #
10 AM
hiking 4:40:00 [3] 14.0 km (20:00 / km)
Mt. Temple hike to Sentinel Pass then more of a scramble towards Mt. Temple. Totally 100 percent out of my comfort zone during the scramble. First attempt to summit a mountain. Yeeesh. Not quite. Still had more than enough breathtaking views!
Screech run (or whatever it's called) down only to hear someone above yelling "rooooock". Good thing Bob doesn't panic under pressure because I do. Thankfully all was good because they were a fair size.
Such a stella last few days... I never want to leave this magical place.
Screech run (or whatever it's called) down only to hear someone above yelling "rooooock". Good thing Bob doesn't panic under pressure because I do. Thankfully all was good because they were a fair size.
Such a stella last few days... I never want to leave this magical place.
Friday Aug 2, 2013 #
9 AM
hiking 5:00:00 [3] 21.0 km (14:17 / km)
Took some more AP advice and met Sean and his local friend Kelly for another amazing day hike. This time @ Yoho National Park, Yoho Valley. Takakkaw Falls and Iceline Yoho pass.
The first sections Sean set the pace and I couldn't breath or talk.
The first sections Sean set the pace and I couldn't breath or talk.
Thursday Aug 1, 2013 #
2 PM
hiking 3:30:00 [3] 17.0 km (12:21 / km)
Left TO @ 6:30 and squeaked in some hiking after rental p/u etc.
The Beehives, Lake Agnes and stop at the plain of the six glaciers tea house (warm hot chocolate and chocolate cake...yes please.), not much later I saw my first glacier.
First time in the Canadian rockies. I don't think I've ever witnessed such overwhelming beauty!
The Beehives, Lake Agnes and stop at the plain of the six glaciers tea house (warm hot chocolate and chocolate cake...yes please.), not much later I saw my first glacier.
First time in the Canadian rockies. I don't think I've ever witnessed such overwhelming beauty!