Training Log Archive: AnvilIn the 31 days ending Mar 31, 2015:
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| 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 | Su | Mo | Tu | |||||||||||||||||||||||||||||||||||||
Tuesday Mar 31, 2015 #
9 AM
CF 40:00
25 min AMRAP
push ups
sit ups
alternating DB swing
hollow rock
squats
russian
do an many reps as you like before continuing to the next exercise. No resting for more than 7 seconds or you're penalised with 10 burpees per infraction after the 25 minutes is up.
725 reps, 0 burpees
push ups
sit ups
alternating DB swing
hollow rock
squats
russian
do an many reps as you like before continuing to the next exercise. No resting for more than 7 seconds or you're penalised with 10 burpees per infraction after the 25 minutes is up.
725 reps, 0 burpees
5 PM
Running - Trail 30:00 [1]
Easy at ARK
Monday Mar 30, 2015 #
Note
(rest day)
10 mins on the erg then 45 mins of rolling and stretching. Feeling decent considering.
Sunday Mar 29, 2015 #
9 AM
Running - Street 2:25:05 29.86 km (4:51 / km) +152m 4:44 / km
ahr:157 max:184 shoes: 2015 Kinvaras
First ever Round the Bay. I was really not into doing this in the lead up, so when menzies suggested last night I run with him I jumped at the chance.
We weren't at the start when the horn jumped off so had to jump the corral at the '3:00 runners' part, so it was pretty slow going for the first few kms.
Stu was aiming for 2:30, so our aim was to do steady 5 min/ks. We were a little too fast for that early on but both felt good, so going under was no big deal. Due to our starting position we didn't reach the 2:30 pace bunny until right at the 10km mark!
The kms seemed to drift away pretty easily, I enjoyed running in places I'd never been before and seeing the different perspectives of Hamilton and Lake Ontario. It helped that it was a beautiful day.
Things got a little ugly from 25-27km, I definitely regretted doing the Open two days in a row previously, but once we hit the chunk of Plains Rd I've run on before and then end was in sight the last section was manageable.
Fun day, definitely recommend running in costume. So. many. people. cheering.
We weren't at the start when the horn jumped off so had to jump the corral at the '3:00 runners' part, so it was pretty slow going for the first few kms.
Stu was aiming for 2:30, so our aim was to do steady 5 min/ks. We were a little too fast for that early on but both felt good, so going under was no big deal. Due to our starting position we didn't reach the 2:30 pace bunny until right at the 10km mark!
The kms seemed to drift away pretty easily, I enjoyed running in places I'd never been before and seeing the different perspectives of Hamilton and Lake Ontario. It helped that it was a beautiful day.
Things got a little ugly from 25-27km, I definitely regretted doing the Open two days in a row previously, but once we hit the chunk of Plains Rd I've run on before and then end was in sight the last section was manageable.
Fun day, definitely recommend running in costume. So. many. people. cheering.
Saturday Mar 28, 2015 #
12 PM
CF 24:03
Redid the 15.5 open workout. Took a minute off Fridays time.
Worth.
Worth.
Friday Mar 27, 2015 #
9 AM
CF 45:00 [3]
Bench Press 1RM
15.5 open scaled: 27, 21, 15, 9 calorie rows then 65lb thrusters. 10:08, easiest one so far
15.5 open scaled: 27, 21, 15, 9 calorie rows then 65lb thrusters. 10:08, easiest one so far
Thursday Mar 26, 2015 #
9 AM
CF 36:00
1 RM back squats; 265lbs
6 min AMRAP: 5xT2B, 10 x spralws, 10x hand release push ups
6 + 8
6 min AMRAP: 5xT2B, 10 x spralws, 10x hand release push ups
6 + 8
Wednesday Mar 25, 2015 #
9 AM
CF 34:55
Russian Twists Tabata
Heavy single snatches
WOD
5 x 2x snatch, 4 x OH squat, 8x over bar squat jumps
Heavy single snatches
WOD
5 x 2x snatch, 4 x OH squat, 8x over bar squat jumps
6 PM
Running - Trail 30:00 [3]
shoes: X-Talon 212
Had to do some running at ARK cause some klutz fell on ice and was too sore to run
Tuesday Mar 24, 2015 #
9 AM
CF 36:17
Strict Press 1RM: 135lbs
WOD: 10x5 burpees, 20 double unders
WOD: 10x5 burpees, 20 double unders
5 PM
Running - Trail 30:00 [3]
shoes: Saucony Peregrine
ARK set up. Took a little longer than planned so had to up the pace a little. It was so much easier when 2 people were setting it up.
Monday Mar 23, 2015 #
9 AM
CF 45:50
Lift: Clean, front squat, push press, thruster x6 inreasing weight each time
Ended @ 145lbs
WOD: Team of 3 AMRAP - 2100m row while the other 2 did 20 ring dips, 40 Knee to Ear planks.
Finished off with scaled open for 15.4: AMRAP in 8 mins, 10 push press @ 95lbs, 10 cleans @ 115 lbs. 80 reps total, another lung burner.
Ended @ 145lbs
WOD: Team of 3 AMRAP - 2100m row while the other 2 did 20 ring dips, 40 Knee to Ear planks.
Finished off with scaled open for 15.4: AMRAP in 8 mins, 10 push press @ 95lbs, 10 cleans @ 115 lbs. 80 reps total, another lung burner.
C • Oi! 4
5 PM
Running - Trail 25:00 [3]
shoes: X-Talon 212
Running with ARK. Fun, slightly overwhelming evening - Monday is no longer my 'easy' ARK night
Sunday Mar 22, 2015 #
2 PM
Running - Trail 1:01:09 [3] 9.11 km (6:43 / km) +168m 6:09 / km
shoes: X-Talon 190s
Should have really been doing more road stuff, but decided I needed to check out the Spring Valley trails in preparation for Wednesday.
More ice than expected on Headwaters. Had a good spill on that steep little section off Martin Rd, even though I was prepared for it. Tried to follow in the tracks of someone who'd been crust cruisin', but it wasn't happening for me.
More ice than expected on Headwaters. Had a good spill on that steep little section off Martin Rd, even though I was prepared for it. Tried to follow in the tracks of someone who'd been crust cruisin', but it wasn't happening for me.
Saturday Mar 21, 2015 #
10 AM
Running - Trail 30:42 4.37 km (7:01 / km) +111m 6:14 / km
ahr:176 max:185 shoes: X-Talon 190s
Polar Rush. Really fun OCR.
It was 4C, raining and the snow was deep and soft.
Fast start, did the usual and held back to reel in the stragglers later. Easy obstacles, but some tough hills leading to a magic carpet AND tube slides.
Either 5th or 6th overall, but the main thing was beating Ryan Atkins. Obviously, there are no other facts relating to that story.
It was 4C, raining and the snow was deep and soft.
Fast start, did the usual and held back to reel in the stragglers later. Easy obstacles, but some tough hills leading to a magic carpet AND tube slides.
Either 5th or 6th overall, but the main thing was beating Ryan Atkins. Obviously, there are no other facts relating to that story.
Friday Mar 20, 2015 #
9 AM
CF 38:00
Lift: more clean practice
WOD: HSPUs and cleans, ladder reps increasing by 3 each time. Got to 12 HSPUs and 6 cleans
WOD: HSPUs and cleans, ladder reps increasing by 3 each time. Got to 12 HSPUs and 6 cleans
Thursday Mar 19, 2015 #
9 AM
CF 35:27
Lift: Working up to max clean: 2xDL, 1xHang Clean, 1x Full
WOD: 6 x 1 full clean, 5 broad jumps, 10 sprawls
Heel felt sore for the first time in months after last night. O-Rocs may need to go.
WOD: 6 x 1 full clean, 5 broad jumps, 10 sprawls
Heel felt sore for the first time in months after last night. O-Rocs may need to go.
5 PM
Running - Trail 36:41 5.67 km (6:28 / km) +134m 5:47 / km
ahr:138 max:173 shoes: X-Talon 190s
Winter Rally with #turdo.
Some really nice early sections of solid ground gave way to ice highways at the end. Warm in the sun, love days like this at this time of year.
Some really nice early sections of solid ground gave way to ice highways at the end. Warm in the sun, love days like this at this time of year.
Wednesday Mar 18, 2015 #
4 PM
Orienteering 45:00 [3] 4.0 km (11:15 / km)
shoes: 2013 Orocs
Flag pick up from last week... but no flags :(
5 PM
Orienteering 34:00 [3]
shoes: 2013 Orocs
X-League race. Ended up with the same loop as Hammer and no(AH).
Pretty much a total derp fest from me. I on purpose just ran in the general direction on the first leg cause I knew I'd get a train behind me, didn't end up being too far off #1 though and got a decent gap on the first loop.
Blew it on the next leg just not seeing the flag and was chasing down my loop companions for a while. Got the lead back finally only to derp out again going into the finish. But really, I knew Hammer needed the win more than me.
Pretty much a total derp fest from me. I on purpose just ran in the general direction on the first leg cause I knew I'd get a train behind me, didn't end up being too far off #1 though and got a decent gap on the first loop.
Blew it on the next leg just not seeing the flag and was chasing down my loop companions for a while. Got the lead back finally only to derp out again going into the finish. But really, I knew Hammer needed the win more than me.
Monday Mar 16, 2015 #
9 AM
CF 39:00
Hang snatch practice
8 x 5 OH squat @ 95 lbs, 10 hollow rocks
8 x 5 OH squat @ 95 lbs, 10 hollow rocks
Sunday Mar 15, 2015 #
6 PM
Running - Street 40:11 8.01 km (5:01 / km) +75m 4:48 / km
ahr:150 max:169 shoes: 2015 Kinvaras
Yesterday did a real number on me, so this was just getting out and turning the legs over. Took 20 mins until they finally loosened up.
Saturday Mar 14, 2015 #
12 PM
Running - Street 8:26 1.68 km (5:01 / km) +2m 4:59 / km
ahr:143 max:154 shoes: 2015 Kinvaras
CF 14:00 0.48 km (29:06 / km)
ahr:172 max:183
15.3 for realz: 775 reps total which = 600 skips + 175 wall balls. Had hoped to get over 800 but was totally cooked. HR graph says it all.
Running - Street 16:51 3.0 km (5:37 / km) +16m 5:28 / km
ahr:145 max:153 shoes: 2015 Kinvaras
And this is my failed 'long road run' I thought I'd be able to do after. Got half way up Dundurn and realised it wasn't going to happen. Still needed a rest on the way home.
Friday Mar 13, 2015 #
9 AM
CF 34:00
5.13 run through, AMRAP in 14 mins: 50 wall balls @ 20lbs, 200 single skips
WOD: 10 min AMRAP crap shoot - basically the ARK dice game.
WOD: 10 min AMRAP crap shoot - basically the ARK dice game.
Thursday Mar 12, 2015 #
Note
(rest day)
Inadvertent. I wasn't going to make TNT due to an ARK info session so was going to go earlier, but ended up waiting all day for a UPS delivery
Wednesday Mar 11, 2015 #
9 AM
CF 38:56
3x3 Back Squat @ 235lbs
70 toes to bar for time broken with 10 russian twists with 20kg EMOM
70 toes to bar for time broken with 10 russian twists with 20kg EMOM
Tuesday Mar 10, 2015 #
5 PM
Running - Trail 1:02:27 8.48 km (7:22 / km) +189m 6:38 / km
shoes: X-Talon 190s
TNT with special guest Super.
6 x Aberdeens in pre-slush. Very slow to begin with but slowly improved with each lap. Slightly longer loop than usual to get better traction.
Still feeling good with the running stuff, might be finally on an upswing.
#hammerwasntthere
6 x Aberdeens in pre-slush. Very slow to begin with but slowly improved with each lap. Slightly longer loop than usual to get better traction.
Still feeling good with the running stuff, might be finally on an upswing.
#hammerwasntthere
Monday Mar 9, 2015 #
9 AM
CF 42:50
Lift: 3x3RM strict press @ 105 lbs
Partner WOD: 6 x (5 x hang clean @ 105lbs, 10 x 30" box jumps, 5 x over the bar burpees)
Gonna have to wear my HRM one of these days and get an idea of how hard it really is. Today felt hard.
Partner WOD: 6 x (5 x hang clean @ 105lbs, 10 x 30" box jumps, 5 x over the bar burpees)
Gonna have to wear my HRM one of these days and get an idea of how hard it really is. Today felt hard.
4 PM
Running - Trail 11:00 [3] 0.85 km (12:55 / km) +39m 10:30 / km
shoes: 2013 Orocs
Bruce Trail Faile.
There's a 5k chunk of the trail near Stoney Creek that I've been procrastinating about doing for a while now - all below the escarpment through rubble.
Got a little overexcited with the above zero temps and sun yesterday and thought it would be the perfect time, the trail would be packed snow over the rocks so I could fly through it.
I was on the way down for an ARK info session and had 45 spare mins to knock over 5k - easy.
Nope. This part of the trail hadn't been used all winter :/ After taking 8 minutes to go 400 metres I decided it wasn't going to happen today.
There's a 5k chunk of the trail near Stoney Creek that I've been procrastinating about doing for a while now - all below the escarpment through rubble.
Got a little overexcited with the above zero temps and sun yesterday and thought it would be the perfect time, the trail would be packed snow over the rocks so I could fly through it.
I was on the way down for an ARK info session and had 45 spare mins to knock over 5k - easy.
Nope. This part of the trail hadn't been used all winter :/ After taking 8 minutes to go 400 metres I decided it wasn't going to happen today.
Sunday Mar 8, 2015 #
Event: The Eliminator ADVENTURE RUN
Running - Trail 45:00 [3]
shoes: X-Talon 190s
Guessed time over the course of the day.
Enjoyable event to run, from the ease we got access to Brock, to the very easy area to set 3 varied O-Cup style courses and the excellent participants we get.
It's a shame you spend a lot of time on course planning for so relatively few people to do the O-Cup courses, but it is immensely satisfying being at the finish and having people a varying handicaps finishing together. (Having 4 ARXers finish first on the first Stage and also seeing Graham pop over the crest of the hill on the second stage to clinch 10th spot was pretty satisfying as well)
Oinersha
Enjoyable event to run, from the ease we got access to Brock, to the very easy area to set 3 varied O-Cup style courses and the excellent participants we get.
It's a shame you spend a lot of time on course planning for so relatively few people to do the O-Cup courses, but it is immensely satisfying being at the finish and having people a varying handicaps finishing together. (Having 4 ARXers finish first on the first Stage and also seeing Graham pop over the crest of the hill on the second stage to clinch 10th spot was pretty satisfying as well)
Oinersha
Saturday Mar 7, 2015 #
12 PM
CF 26:00
Open workout 15.2, scaled.
3 mins to do 2 lots of 6 x OH squat @ 65lbs, 6 x chin to bar pull ups
then increasing the reps by 2 every 3 mins until you can't get all the reps in.
49 reps (pull ups were the limiting factor), which is pretty low, but a lot more than I could have done 6 months ago.
3 mins to do 2 lots of 6 x OH squat @ 65lbs, 6 x chin to bar pull ups
then increasing the reps by 2 every 3 mins until you can't get all the reps in.
49 reps (pull ups were the limiting factor), which is pretty low, but a lot more than I could have done 6 months ago.
1 PM
Running - Street 48:23 [3] 8.67 km (5:35 / km) +131m 5:11 / km
shoes: X-Talon 190s
Nice cruise afterwards, some road, some BT.
Felt really good, might try to do this more often.
Felt really good, might try to do this more often.
Friday Mar 6, 2015 #
9 AM
CF 36:00
Buy In: 5 hand stand push ups, EMOM for 7 mins
Lift: OH squat practice
WOD: 2 x (10 75lb OH squat, 10 pull ups) in 3 mins, twice
Lift: OH squat practice
WOD: 2 x (10 75lb OH squat, 10 pull ups) in 3 mins, twice
Thursday Mar 5, 2015 #
5 PM
Running - Trail 44:23 [4] 6.49 km (6:50 / km) +531m 4:51 / km
shoes: Inov8 F-Lite 230 2014
TNT with Turbo and Avery. Probably the toughest stair workout on the planet. Probably
AG! wasn't there. I hear she tried one rep of Turbos Core Blast and it was too hard. #deadtome
AG! wasn't there. I hear she tried one rep of Turbos Core Blast and it was too hard. #deadtome
Wednesday Mar 4, 2015 #
9 AM
CF 40:17
COTM: 2 sets of max hand stand push ups - 18
Lift: 105lb snatch EMOM for 8 mins
WOD: 4 x 15 wall balls, 10 box jumps, 15 hand release push ups
Lift: 105lb snatch EMOM for 8 mins
WOD: 4 x 15 wall balls, 10 box jumps, 15 hand release push ups
5 PM
Running - Trail 28:57 4.53 km (6:24 / km) +10m 6:19 / km
ahr:151 max:166 shoes: X-Talon 190s
X-League at twin pads. Fun scrabble based scramble format, though the pre race instructions started to get worryingly complicated....
Could have used up all my letter, but wanted to be polite and not spell a profanity.
Could have used up all my letter, but wanted to be polite and not spell a profanity.
Tuesday Mar 3, 2015 #
Running - Trail 45:00 [3]
shoes: Inov8 F-Lite 230 2014
Course checking at Glenridge and Brock. Some course changes required. More snow than the Snowshoe Raid in places.
Absolutely enjoyable drive home.
Absolutely enjoyable drive home.
Monday Mar 2, 2015 #
9 AM
CF 39:00
Lift: 3x5RM back squat @ 205 lbs
WOD: Circuit: 3 x (1 min row, 1 min bent over row, 1 min double unders)
WOD: Circuit: 3 x (1 min row, 1 min bent over row, 1 min double unders)
5 PM
Running - Trail 34:02 [3] 5.49 km (6:12 / km) +34m 6:01 / km
shoes: X-Talon 190s
It's been a while since I spontaneously felt like running. But with another sweet weather day almost over and the slop fest that isn't far away, I was randomly amped to get out on the trails.
Was really nice out, sunset over frozen Cootes and very few people out bar one guy kite skating. Probably no real training effect of the run, but it was good for me.
Was really nice out, sunset over frozen Cootes and very few people out bar one guy kite skating. Probably no real training effect of the run, but it was good for me.