Training Log Archive: HermesIn the 7 days ending Sep 14, 2013:
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Friday Sep 13, 2013 #
5 PM
Strength Training (Crossfit) 1:00:00 [3]
buyin: row 750 and 3 rds of 'cindy' (5-10-15)
Focus:
Snatch Balance 5-5-5-5 @ 20lbs technique
MetCon:
10 minute AMRAP: 4rds
5 Snatch 115/75
10 T2B
50 DUs
cashout: 50 Russian twists @ 10lbs
Focus:
Snatch Balance 5-5-5-5 @ 20lbs technique
MetCon:
10 minute AMRAP: 4rds
5 Snatch 115/75
10 T2B
50 DUs
cashout: 50 Russian twists @ 10lbs
Wednesday Sep 11, 2013 #
5 PM
trail run 3:08:00 [3] 23.0 km (8:10 / km)
With BiT and DD11. tough go for all of us in the heat!
DD11's magical stash mid way was the most glorious treats on a stinkin' hot day - thanks, Chris!
DD11's magical stash mid way was the most glorious treats on a stinkin' hot day - thanks, Chris!
Monday Sep 9, 2013 #
5 PM
biking 1:00:00 [3]
Strength Training (Crossfit) 1:00:00 [4]
buyin: 500m row, various band work.
Focus:
Front Squat 8-8-8-8 @45lbs
SS with weighted step ups 10-10-10-10 w/orange kettlebell
MetCon:
Benchmark:
Helen @12:58
Cashout: 500m row
Focus:
Front Squat 8-8-8-8 @45lbs
SS with weighted step ups 10-10-10-10 w/orange kettlebell
MetCon:
Benchmark:
Helen @12:58
Cashout: 500m row
Sunday Sep 8, 2013 #
9 AM
Road run race 21:04 [4] 5.0 km (4:13 / km)
Wasaga Beach Sprint Relay Tri. I was the runner and promised my teammates a sub 20. Yikes. My garmin read 21:09 but the results prove the truth ;) I wonder if this includes the time from when biker dismounts et. al.
Solid effort and pushed my limits for today...maybe eased off a bit near 3-3.5km but otherwise I was gassed coming in. Speed work = love hate.
Neat environment and kinda made me want to do one. Then I remembered I swim like a toddler.
Solid effort and pushed my limits for today...maybe eased off a bit near 3-3.5km but otherwise I was gassed coming in. Speed work = love hate.
Neat environment and kinda made me want to do one. Then I remembered I swim like a toddler.
C • swim 4
C • Nice 1