Training Log Archive: HermesIn the 31 days ending Jan 31, 2014:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||
| 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 | Th | Fr | ||||||||||||||||||||||||||||
Friday Jan 31, 2014 #
xc ski (skate) 1:30:00 [3]
skiing bliss.
7 AM
Strength Training (Crossfit) 1:00:00 [4]
Buyin: 500m row, 3rds 5pushups, 10air squats, 15jumping jacks, 3 laps
Focus:
Hang Clean 5-5-5-5 @ 45lbs
MetCon:
By request Filthy Fifty it is (not by me, that's for sure!!!!!)
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
The end.
(25 minute cap @ 21:18)
Cashout: try and get dressed
Focus:
Hang Clean 5-5-5-5 @ 45lbs
MetCon:
By request Filthy Fifty it is (not by me, that's for sure!!!!!)
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
The end.
(25 minute cap @ 21:18)
Cashout: try and get dressed
Thursday Jan 30, 2014 #
3 PM
biking (indoor trainer) 1:00:00 [3]
Wednesday Jan 29, 2014 #
4 PM
Road run 52:00 [3] 9.5 km (5:28 / km)
To Crossfit - tough slugging in the snow tonight. Fighting for the road with too many cars!
5 PM
Strength Training (Crossfit) 1:00:00 [3]
Buyin: 500m row, 3 rounds of 10 wallballs, 10 tuck jumps, run 2 laps
Strength Day!
Back Squat 6-6-6-6
*ss with banded psoas (hip flexor) stretch 30 secs per leg*
Weighted Step Ups 4X10
Weighted Back Extensions 4X25
Cashout - to thesmoke for dinner - we've found our wedding caterer!
Strength Day!
Back Squat 6-6-6-6
*ss with banded psoas (hip flexor) stretch 30 secs per leg*
Weighted Step Ups 4X10
Weighted Back Extensions 4X25
Cashout - to thesmoke for dinner - we've found our wedding caterer!
Monday Jan 27, 2014 #
1 PM
xc ski (skate) 1:00:00 [4]
Max effort with broken ski 45 minutes in...."duh, that's why you're working so hard". Thought I could double pole to the chalet but that was about as effective as bathing a kitten (probably looked the same too). Remove skis and run back. Thought about taking Bob's skis out when I returned but I got an apple cider instead and called it a day. Delicious refined sugar made it all better.
5 PM
Strength Training (Crossfit) 1:00:00 [3]
Buyin:
Row 5 minutes, inchworm, 15 wall press, 15 air squats, group mobility.
Focus:
Snatch Balance 3-3-3-3
MetCon:
9 Minute AMRAP:
3 HSPU
6 Front Squat
9 Box Jump
Cashout:
50 su
50 back extension
Row 5 minutes, inchworm, 15 wall press, 15 air squats, group mobility.
Focus:
Snatch Balance 3-3-3-3
MetCon:
9 Minute AMRAP:
3 HSPU
6 Front Squat
9 Box Jump
Cashout:
50 su
50 back extension
Sunday Jan 26, 2014 #
12 PM
Snowshoe 1:45:00 [3]
SB Trail and made our way over to Swiss Meadows. Lots of trail to be broken once atop. Off trail home but I wasn't really in the mood...
Saturday Jan 25, 2014 #
2 PM
xc ski (skate) 1:00:00 [3]
I felt like I was out there much longer. Windy and big efforts!
Friday Jan 24, 2014 #
1 PM
xc ski (skate) 1:45:00 [3]
slow and cold but happy to be out and not driving along 26!
Thursday Jan 23, 2014 #
7 PM
biking (indoor trainer) 1:00:00 [3]
sweaty spin.
legs sore out of seat. maybe from snowboarding?
legs sore out of seat. maybe from snowboarding?
Tuesday Jan 21, 2014 #
4 PM
Snowshoe 1:00:00 [3]
Up SB trail over to Alpine, collected some flagging tape and played around for a bit. Tons of powder. Less than 6k/hr...big effort!
Monday Jan 20, 2014 #
5 PM
Snowshoe 50:00 [3]
This morning:
Bob- "Shannon, you have a snow day!" (checks computer twice to be sure not to disappoint)
Shannon - "Sweet! I was pretty stressed about the drive!"
Bob- "Wait. Today's not the 9th, right?"
Shannon - "Nope. definitely not the 9th...."
Bob- "Shannon, you have a snow day!" (checks computer twice to be sure not to disappoint)
Shannon - "Sweet! I was pretty stressed about the drive!"
Bob- "Wait. Today's not the 9th, right?"
Shannon - "Nope. definitely not the 9th...."
C • Bob 2
Saturday Jan 18, 2014 #
Event: Salomon Snowshoe Raid
10 AM
Snowshoe (Snowshoe Raid) 3:03:00 [3]
Teamed up with DD11. Excellent and fast conditions. Had a blast out there and I think Chris had a solid day on the map.
Two little bobbles - I may have been too firm 'sticking to our plan' which resulted in us getting to the map pick-up almost 10 minutes early. Brrrr! Second, I feel terrible that I couldn't help get us back on the map sooner (especially with lots of time spent playing in Loree Forest). I still struggle jumping from real life to the map...
Fantastic day, legs felt great and delighted to share the wonderful Dontgetlost community with my brother.
I think Bob surprised us all with an interesting twist to the race. Makes perfect sense since he spent the last few weeks snickering to himself in front of the computer. Well done, Bobby!
Two little bobbles - I may have been too firm 'sticking to our plan' which resulted in us getting to the map pick-up almost 10 minutes early. Brrrr! Second, I feel terrible that I couldn't help get us back on the map sooner (especially with lots of time spent playing in Loree Forest). I still struggle jumping from real life to the map...
Fantastic day, legs felt great and delighted to share the wonderful Dontgetlost community with my brother.
I think Bob surprised us all with an interesting twist to the race. Makes perfect sense since he spent the last few weeks snickering to himself in front of the computer. Well done, Bobby!
Thursday Jan 16, 2014 #
5 PM
Strength Training (crossfit) 1:00:00 [4]
buy in: row 5min, 3rds of 10 wallball throws, 15 OH lunges, 20 ball jumps + group mobility
Focus:
Power Snatch 4-4-4-4 (for me: shin, hips, thrust, punch the ceiling)
MetCon:
5 Rounds EMOM:
5 Back Squats *Heavy!*
AMRAP remainder of minute with DUs 31 average
*rest 1 minute between rounds*
Focus:
Power Snatch 4-4-4-4 (for me: shin, hips, thrust, punch the ceiling)
MetCon:
5 Rounds EMOM:
5 Back Squats *Heavy!*
AMRAP remainder of minute with DUs 31 average
*rest 1 minute between rounds*
Tuesday Jan 14, 2014 #
4 PM
Road run 49:00 [3] 9.65 km (5:05 / km)
to the new box and much better via road. I carried my own pack!!
5 PM
Strength Training (Crossfit) 1:00:00 [3]
buyin: foam rolling and excellent group mobility
Strength Day - loveit!
KB Sotts Press 4X10 suuuuuuper awkward. ugh.
Banded Bench Press 4X10
*Hang weights off bands at end of barbells. Same as utilizing Earthquake Bar.*
Overhead Squat 4X10
*Do overheads after Sotts and Bench Press*
cashout: 15m beep test
Strength Day - loveit!
KB Sotts Press 4X10 suuuuuuper awkward. ugh.
Banded Bench Press 4X10
*Hang weights off bands at end of barbells. Same as utilizing Earthquake Bar.*
Overhead Squat 4X10
*Do overheads after Sotts and Bench Press*
cashout: 15m beep test
6 PM
Road run 1:03:00 [3] 9.65 km (6:32 / km)
much slower - super sketchy coming home as roads are freezing. poor life decisions.
Sunday Jan 12, 2014 #
12 PM
xc ski (skate) 1:30:00 [3]
fast conditions. Big yard sale just after northwinds pass. I was selling almost everything.
Saturday Jan 11, 2014 #
1 PM
xc ski (skate) 1:30:00 [3]
Quite enjoyable despite the rain since conditions were much better than Thursday.
Friday Jan 10, 2014 #
5 PM
Strength Training (crossfit) 1:00:00 [4]
buyin: 3 min row, foam roll plus group mobility
Focus:
Clean 3-3-3-3-3 @65lbs
MetCon: @13:47
5 Rounds of:
1 Snatch @ 35lbs it's still awful.
50 DUs
25 SUs
Focus:
Clean 3-3-3-3-3 @65lbs
MetCon: @13:47
5 Rounds of:
1 Snatch @ 35lbs it's still awful.
50 DUs
25 SUs
Thursday Jan 9, 2014 #
4 PM
xc ski (skate) 1:00:00 [3]
Slow and squeaky snow. Big effort
Wednesday Jan 8, 2014 #
5 PM
Strength Training 1:00:00 [3]
Buy in: 500m row, foam rolling the living daylights out of my outside thigh and group mobility.
Strength Day:
KB Shoulder Press 4X10 @ 8kg
Bench Pulls 4X10 - thought I was really hustling @65lbs until Scott takes the piss. Sigh.
Clean Pulls 5X4 @ 70lbs
Cash out: 80 SU's. Ugh.
Strength Day:
KB Shoulder Press 4X10 @ 8kg
Bench Pulls 4X10 - thought I was really hustling @65lbs until Scott takes the piss. Sigh.
Clean Pulls 5X4 @ 70lbs
Cash out: 80 SU's. Ugh.
Tuesday Jan 7, 2014 #
3 PM
Snowshoe 45:00 [3] 6.0 km (7:30 / km)
Crossfit and swimming both cancelled so I took to Arrowhead loop. Surprisingly not the stupidest thing I've done. Quite magical, actually.
So.Much.Snow.
So.Much.Snow.
Monday Jan 6, 2014 #
1 PM
Snowshoe 1:00:00 [3]
There is a buttload of snow!
Sunday Jan 5, 2014 #
10 AM
orienteering 1:30:00 [2]
Thomass with Bob...we took turns and did every other until no. 7 (since I wanted to learn and he wanted to take it slow). Slow pace was a bit too fast for me to follow along during Bob's turn. Story of my life...
Great fun including post Thomass hot chocolate and just beat the snow storm home!
Great fun including post Thomass hot chocolate and just beat the snow storm home!
Friday Jan 3, 2014 #
Snowshoe 1:30:00 [3]
SBTrail and about. Cold but manageable with the sunshine!
Thursday Jan 2, 2014 #
1 PM
Snowshoe 1:30:00 [3]
Switchback, -19 but feels like -26. The end.
5 PM
Strength Training (Crossfit) 1:00:00 [4]
Lots of fantastic mobility as a group including jumps, lunges and other hip movement.
Snatch 5-5-5-5-5
3 rd 3 min AMRAP:
1 hang snatch
5 squats
50 DU's
Almost 1 year and have not RX'd. Time to step it up ;)
Snatch 5-5-5-5-5
3 rd 3 min AMRAP:
1 hang snatch
5 squats
50 DU's
Almost 1 year and have not RX'd. Time to step it up ;)