Training Log Archive: AnvilIn the 28 days ending Feb 28, 2015:
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Saturday Feb 28, 2015 #
12 PM
CF 34:00
3 PM
Running - Trail 1:30:01 [3] 16.63 km (5:25 / km) +89m 5:16 / km
shoes: 2015 Kinvaras
Real round the bay with a bit extra. Hip a little sore towards then end.
Pretty nice day for it, only had 2 layers on top and was actually getting a little warm when in then sun. Exposed trails a little slippy too, a few moments of ermnersha issues.
Ran into Turbo and LadyTurbo skiing at Churchill in the beginning.
Pretty nice day for it, only had 2 layers on top and was actually getting a little warm when in then sun. Exposed trails a little slippy too, a few moments of ermnersha issues.
Ran into Turbo and LadyTurbo skiing at Churchill in the beginning.
Friday Feb 27, 2015 #
9 AM
CF 39:00
Buy In: max burpees in 2 mins (40)
Lift: 5x5 rep front squat: 165lbs
WOD: 15.1 Open
AMRAP in 9 mins: 15 toes 2 bar, 10 x deadlift, 5 x snatches (115lbs)
So I'm doing the open. It's 5 weeks of a set WOD where you post your scores online that's done across the continent. I'm kind of apathetic about it, but a lot of people are hyped by it so gave in to Inershiua.
Today was a dry run to see if I could handle the Rx workout or drop to scaled. Kinda dicey I'm at a point where scaled would be pretty easy, but Rx will be rough.
Lift: 5x5 rep front squat: 165lbs
WOD: 15.1 Open
AMRAP in 9 mins: 15 toes 2 bar, 10 x deadlift, 5 x snatches (115lbs)
So I'm doing the open. It's 5 weeks of a set WOD where you post your scores online that's done across the continent. I'm kind of apathetic about it, but a lot of people are hyped by it so gave in to Inershiua.
Today was a dry run to see if I could handle the Rx workout or drop to scaled. Kinda dicey I'm at a point where scaled would be pretty easy, but Rx will be rough.
C • . 6
Wednesday Feb 25, 2015 #
9 AM
CF 47:00
Lift: Push Press 5RM - 135lbs
WOD: 12 min max
10x 5 hand stand push ups, 5 pendlay rows
Can't lift my arms any more
WOD: 12 min max
10x 5 hand stand push ups, 5 pendlay rows
Can't lift my arms any more
Tuesday Feb 24, 2015 #
5 PM
Running - Trail 1:00:00 8.05 km (7:27 / km) +268m 6:23 / km
shoes: X-Talon 190s
TNT: Sugar snow and road loops which were pretty sucky followed by injured snowboarder rescue led by AdventureEmo!
Monday Feb 23, 2015 #
9 AM
CF 48:05
5x5 225lb deadlift
WOD: Partners 3x:
A: 10 x strict pull up, 15 x sit up, 20 x jump squats
B: Wall sit
You do B while partner does A and swap. If you break the wall sit your partner has to stop doing the reps. Pretty tough on the quads after all the snow running over the weekend.
WOD: Partners 3x:
A: 10 x strict pull up, 15 x sit up, 20 x jump squats
B: Wall sit
You do B while partner does A and swap. If you break the wall sit your partner has to stop doing the reps. Pretty tough on the quads after all the snow running over the weekend.
Sunday Feb 22, 2015 #
10 AM
Orienteering 59:02 [3] 6.82 km (8:39 / km) +84m 8:09 / km
shoes: 2013 Orocs
UKR O-Cup somewhere near Newmarket. The map wasn't great, but at least the mapping was consistent - just a lot of subtleties missing in the contours. I thought the course was really well set.
Started off leading the pack with Duca and a bunch of juniors on my tail, which is kinda encouraging - the last o-cup race I did I was somewhere in 10-15th place out of the blocks.
Stayed in the lead with Nick until he peeled off in the first box with his old man handicap and then I immediately over ran the next CP and a bunch of people got in front :/
Lost a little intensity then, but tried to stay solid. Ended up with DD_11 around 5 onwards and though I said 'great mind think alike' when we picked the same route to #6, I was internally thinking 'If I'm picking the same route as DD_11 in an O-Cup, something is going very wrong' :)
It did eventually go wrong again, I tried to be clever in the 2nd box and pick up 'd', which is the obvious drop, cause if I was with anyone at the end of the box, I could skip 'g' and overtake them, but I got totally twilight zoned, missed 'd' totally and ended up at the same trail junction as an equally confused Bash...
Good fun, I think some decent progression in running speed was encouraging and always good to see Adventure peeps
Started off leading the pack with Duca and a bunch of juniors on my tail, which is kinda encouraging - the last o-cup race I did I was somewhere in 10-15th place out of the blocks.
Stayed in the lead with Nick until he peeled off in the first box with his old man handicap and then I immediately over ran the next CP and a bunch of people got in front :/
Lost a little intensity then, but tried to stay solid. Ended up with DD_11 around 5 onwards and though I said 'great mind think alike' when we picked the same route to #6, I was internally thinking 'If I'm picking the same route as DD_11 in an O-Cup, something is going very wrong' :)
It did eventually go wrong again, I tried to be clever in the 2nd box and pick up 'd', which is the obvious drop, cause if I was with anyone at the end of the box, I could skip 'g' and overtake them, but I got totally twilight zoned, missed 'd' totally and ended up at the same trail junction as an equally confused Bash...
Good fun, I think some decent progression in running speed was encouraging and always good to see Adventure peeps
Saturday Feb 21, 2015 #
1 PM
Running - Snowshoe 40:00 [2] 4.74 km (8:27 / km) +166m 7:11 / km
Snowshoe party in Spencer Gorge. Fairly awesome, first time up to Websters in the snow. Fun times.
Friday Feb 20, 2015 #
9 AM
CF 50:00
Lift: 8x2 @ 105lbs cleans over 15 mins
WOD: AMRAP in 10 mins: 20 kb swings (24kgs), 10 kb push press (20kgs)
Lots of shoulder/forearm work, so should be able to squeeze in yesterdays missed TNT later on in the arvo if the water meter guy shows up on time today.
WOD: AMRAP in 10 mins: 20 kb swings (24kgs), 10 kb push press (20kgs)
Lots of shoulder/forearm work, so should be able to squeeze in yesterdays missed TNT later on in the arvo if the water meter guy shows up on time today.
Wednesday Feb 18, 2015 #
9 AM
CF 44:58
Fun session today. Rope climbing for warm up, first time for me since High School. Easier than I remember :)
Lift: Snatch form practice, 20-30 reps slowly increasing weight
WOD: 10 x 5 24" over box jumps, 10 squats
Going from squats to box jump is deceptively hard, have to be really careful not to eat it on the first jump when your quads are tight.
Lift: Snatch form practice, 20-30 reps slowly increasing weight
WOD: 10 x 5 24" over box jumps, 10 squats
Going from squats to box jump is deceptively hard, have to be really careful not to eat it on the first jump when your quads are tight.
Tuesday Feb 17, 2015 #
Note
(rest day)
Traffic :/
Monday Feb 16, 2015 #
9 AM
CF 46:58
Lift: 5 x 3 clean progressions
WOD: 2 min burpees, 400m row, 40 24" box jumps, 40 squats
WOD: 2 min burpees, 400m row, 40 24" box jumps, 40 squats
Sunday Feb 15, 2015 #
4 PM
Running - Street 45:01 9.5 km (4:44 / km) +97m 4:31 / km
ahr:154 max:172 shoes: 2015 Kinvaras
Session I was meant to do on Thursday. Was trying for 2x3k tempo, but struggling a little to push. Rugged up nicely, so cold wasn't a big deal.
Saturday Feb 14, 2015 #
8 AM
Running - Trail 1:58:23 [2] 15.02 km (7:53 / km) +306m 7:09 / km
shoes: X-Talon 190s
smt with Trav, #Turdo and Trix. Tough going on the Braids and K2, nicely packed elsewhere, pretty cooked by the end though.
Friday Feb 13, 2015 #
9 AM
CF 43:00
No lift, playing round on the rings doing monkey stuff.
WOD:Dice Game Fri 13th Crap Shoot
Just like we do at ARK, roll dice, do corresponding exercise with the harder stuff linked with the less likely rolls. Was 'lucky', never got a 2 or a 12 but did roll jump lunges 4 times out of 5 at one point. Quad burn OP.
WOD:
Just like we do at ARK, roll dice, do corresponding exercise with the harder stuff linked with the less likely rolls. Was 'lucky', never got a 2 or a 12 but did roll jump lunges 4 times out of 5 at one point. Quad burn OP.
Wednesday Feb 11, 2015 #
9 AM
CF 53:07
Lift: Pendlay Row 1RM: 145 lbs
WOD: 4x 60 sec handstand, 15 push press @ 95lbs
Trouble lifting hands above shoulders after
WOD: 4x 60 sec handstand, 15 push press @ 95lbs
Trouble lifting hands above shoulders after
5 PM
Orienteering 20:00 [2] 4.0 km (5:00 / km)
shoes: Saucony Peregrine
Putting out flags for X-League. Felt good.
Tuesday Feb 10, 2015 #
5 PM
Running - Trail 55:49 6.36 km (8:47 / km) +244m 7:22 / km
ahr:147 max:180 shoes: X-Talon 190s
TNT 5 x figure 8s in the snow.
Though it was pretty tough and super sloggy, this is the first time since July last year that I actually felt decent and not something my body is resisting.
Was feeling pretty average beforehand and was considering blowing it off, but definitely happy I went.
Turbo wasn't there.
Though it was pretty tough and super sloggy, this is the first time since July last year that I actually felt decent and not something my body is resisting.
Was feeling pretty average beforehand and was considering blowing it off, but definitely happy I went.
Turbo wasn't there.
Monday Feb 9, 2015 #
9 AM
CF 50:00
Lift: Back Squat 1RM: 255lbs
WOD: Partners, max reps in 10 mins
2, 4, 6, 8, 10 etc cleans
1, 2, 3, 4, 5, etc wall walks
Taking turns. Kris started with the cleans and I did the wall walks until the 8/4 set, then we struggled through the rest up to 16/8.
Another tough one. February is hard.
WOD: Partners, max reps in 10 mins
2, 4, 6, 8, 10 etc cleans
1, 2, 3, 4, 5, etc wall walks
Taking turns. Kris started with the cleans and I did the wall walks until the 8/4 set, then we struggled through the rest up to 16/8.
Another tough one. February is hard.
Sunday Feb 8, 2015 #
2 PM
Running - Street 55:03 10.44 km (5:16 / km) +90m 5:03 / km
ahr:151 max:165 shoes: Kinvara: Blue & Fluoro Green
With Round the Bay in the cards, I've decided to do one road run a week to get the legs ready for it. I don't think I would have gone out in the garbage today, but since #Turdo had found the means to do so, I figured I should as well.
Pretty greasy and sloppy out there, had to slow down into any sort of turn but still good to be able actually stride out in places - something that's been missing recently.
Pretty greasy and sloppy out there, had to slow down into any sort of turn but still good to be able actually stride out in places - something that's been missing recently.
Friday Feb 6, 2015 #
4 PM
CF 48:00
Afternoon session as I was in Toronto in the morning learning how to speak English.
Lift: OH squat practice then 3 reps EMOM for 7 mins.
Turns out I'm horrible at these.
WOD: 2x4min AMRAP
15 double unders, 5 ring dips
Feeling pretty low energy
Lift: OH squat practice then 3 reps EMOM for 7 mins.
Turns out I'm horrible at these.
WOD: 2x4min AMRAP
15 double unders, 5 ring dips
Feeling pretty low energy
Thursday Feb 5, 2015 #
5 PM
Running - Trail 50:29 6.11 km (8:15 / km) +234m 6:56 / km
ahr:133 max:158 shoes: X-Talon 190s
Slovenly TNT. 3 sisters in pretty tough conditions. #isthiswhatshitfeelslike
Wednesday Feb 4, 2015 #
9 AM
CF 51:00
COTM (again): 39 burpees in 2mins
Lift: 2x105 lb cleans EMOM for 7 mins
WOD: AMRAP in 9 mins
3 x T2B, 3 x sprawls, 3 x deadlift @ 165 lbs
Back to back days are hard
Lift: 2x105 lb cleans EMOM for 7 mins
WOD: AMRAP in 9 mins
3 x T2B, 3 x sprawls, 3 x deadlift @ 165 lbs
Back to back days are hard
5 PM
Orienteering 32:59 [4] 3.97 km (8:18 / km) +8m 8:13 / km
shoes: X-Talon 190s
X-League in the deep snow.
Pretty fun Goat set by Meghan on a new area, which was pretty sweet - who need to go to Vancouver for sprint maps any more?
Definitely feeling the last couple of days in my legs, feeling pretty wiped from the get go.
Pretty fun Goat set by Meghan on a new area, which was pretty sweet - who need to go to Vancouver for sprint maps any more?
Definitely feeling the last couple of days in my legs, feeling pretty wiped from the get go.
Tuesday Feb 3, 2015 #
9 AM
CF 49:30
COTM: 2 mins max burpees - 36
Lift: 8 min EMOM
Clean + 5 front squats - 105lbs
WOD: 5 x 5 lunges @ 95lbs, 10 x clean wall balls @ 20 kg
Oof. That was one of the toughest hours I've done so far. TNT may not happen tonight, that was a lot of leg work.
Lift: 8 min EMOM
Clean + 5 front squats - 105lbs
WOD: 5 x 5 lunges @ 95lbs, 10 x clean wall balls @ 20 kg
Oof. That was one of the toughest hours I've done so far. TNT may not happen tonight, that was a lot of leg work.
5 PM
Running - Trail 43:34 [3] 6.27 km (6:57 / km) +58m 6:38 / km
shoes: X-Talon 190s
Decided to show up for TNT, but just cruise around and shake out the legs. Down to Dundurn stairs and up to the top of the rail trail, back along Scenic, down the pow pow at Lowrys.
Was the right choice, legs felt good after.
Was the right choice, legs felt good after.
Monday Feb 2, 2015 #
4 PM
Running - Snowshoe 40:00 [3]
Snowshoe party to Tews. Great first experience on the Atlas.
Possibly a little underdressed towards the end.
Possibly a little underdressed towards the end.
Sunday Feb 1, 2015 #
11 AM
Running - Trail 58:00 [2] 7.78 km (7:27 / km) +18m 7:22 / km
shoes: Kinvara: Blue & Fluoro Green
Cruisy run with D-Bag, Dang, Gambit and Bruce.
Originally we were going to do Real Round the Bay, but Dang got nostalgic for the South Shore trail so we did that instead. Unfortunately, these weren't the shoes for the job so I was slip and sliding out there.
Fun times, looked like the storm was about to start while on Cootes, but kinda just petered out.
Originally we were going to do Real Round the Bay, but Dang got nostalgic for the South Shore trail so we did that instead. Unfortunately, these weren't the shoes for the job so I was slip and sliding out there.
Fun times, looked like the storm was about to start while on Cootes, but kinda just petered out.