Training Log Archive: HermesIn the 7 days ending May 4, 2013:
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Saturday May 4, 2013 #
3 PM
Road run (LSD) 2:45:00 [3] 30.0 km (5:30 / km)
Garbage Dump Run x2 with a detour into Waterdown. Sore feet by the end but extra sunny
Friday May 3, 2013 #
11 AM
trail run 1:36:46 [3] 14.6 km (6:38 / km)
up SBT and along BT towards Blue, out and back and then a loop through Lorree (still pretty muddy in some sections), back into time for my Skype date which it seems either a) I need to relax and get on South African time or b) I've been stood up...rightfully so.
Thursday May 2, 2013 #
5 PM
biking 1:00:00 [3]
-upped the pace to and from CF
6 PM
Strength Training (Crossfit) 1:00:00 [4]
Buyin: lots of hip mobility including Russian Baby Makers
Strength:
Bulgarian Split Squats 10-10-10-10-10 each leg @ 5lbs, 5, 5, 6, 6
Windshield Wipers 25-25-25 with pvc pipe
Dumbell/ Kettle Bell Press 5-5-5-5-5 @ 5lbs, 5lbs, 5lbs, 6lbs, 6lbs
Strength:
Bulgarian Split Squats 10-10-10-10-10 each leg @ 5lbs, 5, 5, 6, 6
Windshield Wipers 25-25-25 with pvc pipe
Dumbell/ Kettle Bell Press 5-5-5-5-5 @ 5lbs, 5lbs, 5lbs, 6lbs, 6lbs
Wednesday May 1, 2013 #
1 PM
Road run (MDRP) 1:34:07 [3] 17.5 km (5:23 / km)
I should have brought water, stopped in the village for a drink and then suffered home. It's looking like 5:20's are more realistic for Ottawa.
Tuesday Apr 30, 2013 #
5 PM
biking 1:00:00 [3]
-to and from CF
6 PM
Strength Training (Crossfit) 1:00:00 [5]
buyin: 5 minutes rowing, L&R shoulder w/ kettlebells, goblet, 5-4-3-2-1-2-3-4-5
mobility: stretching et. al.
Murphy (for time - 45 min max) 5-10-15 x 20rds
1 mile run
pull ups (green & red)
push ups
squats
1 mile run
17 rds
figured it was worthy of a 5 with a little puke in there.
mobility: stretching et. al.
Murphy (for time - 45 min max) 5-10-15 x 20rds
1 mile run
pull ups (green & red)
push ups
squats
1 mile run
17 rds
figured it was worthy of a 5 with a little puke in there.
Sunday Apr 28, 2013 #
2 PM
biking 2:00:00 [2]