Training Log Archive: AnvilIn the 31 days ending May 31, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||
| 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 | Sa | Su | ||||||||||||||||||||||||||||||
Saturday May 30, 2015 #
10 AM
Running - Trail 44:48 7.35 km (6:06 / km)
ahr:175 max:193
Joe has been talking about this gym in Toronto that is specifically geared to training for Obstacle Races. They host an informal race once a month, so joined him and a bunch of other NARK coaches this morning.
The course is basically a 6k flat road/trail run with 5 carries and a water section scattered throughout, then a bunch of obstacles around the perimeter of the ground, then ending with a bunch of heavy carries across beach volleyball courts.
Went out way too fast for the heat, but I guess everyone else did too since no one passed me as I slowed down. Definite improvement on all the climbing/wall stuff.
It was a little cringey at the beginning with a lot of #biggerthanfitness and #wearealpha garbage, but there was a fun, chill atmosphere afterwards with everyone hanging out, BBQing and cheering on people finishing.
The course is basically a 6k flat road/trail run with 5 carries and a water section scattered throughout, then a bunch of obstacles around the perimeter of the ground, then ending with a bunch of heavy carries across beach volleyball courts.
Went out way too fast for the heat, but I guess everyone else did too since no one passed me as I slowed down. Definite improvement on all the climbing/wall stuff.
It was a little cringey at the beginning with a lot of #biggerthanfitness and #wearealpha garbage, but there was a fun, chill atmosphere afterwards with everyone hanging out, BBQing and cheering on people finishing.
Friday May 29, 2015 #
9 AM
CF 45:00 [3]
Bench Press 5RM: 165lbs
2x800m run, 15 front rack lunges @ 95lbs
Crushed it in 8:35
2x800m run, 15 front rack lunges @ 95lbs
Crushed it in 8:35
11 AM
Running - Trail 51:56 [3] 7.8 km (6:40 / km) +173m 6:00 / km
shoes: X-Talon 212
Some Alchemists go for a 'trail run' on Fridays, so I offered to take them on a tour of some real, lesser known trails in the Deeve. Impressive confidence on the kinda techy sections.
Sneak Cut, Canterbury Falls, K2, Main Loop, Groundhog High and back up Artaban. They passed with flying colours. Beauty day.
In addition to the sad closed trail, a huge random new trail has been cut in just past Canterbury Falls around the other side of the little hilltop. Why?
Sneak Cut, Canterbury Falls, K2, Main Loop, Groundhog High and back up Artaban. They passed with flying colours. Beauty day.
In addition to the sad closed trail, a huge random new trail has been cut in just past Canterbury Falls around the other side of the little hilltop. Why?
Thursday May 28, 2015 #
9 AM
CF 45:00 [3]
1 min dead hang, plank, 2 min wall sit
2xfront squat with 3 second pause - 195lbs
15x 5 x KB swing, 5 x 24" box jump - 6:25
2xfront squat with 3 second pause - 195lbs
15x 5 x KB swing, 5 x 24" box jump - 6:25
Wednesday May 27, 2015 #
9 AM
CF 45:00 [3]
snatch practice up to 115lbs
AMRAP in 6 mins
1xsnatch, 2xOH lunge, 3xHSPU
6 reps
then 20 S2OH for time
all at 105lbs
AMRAP in 6 mins
1xsnatch, 2xOH lunge, 3xHSPU
6 reps
then 20 S2OH for time
all at 105lbs
Tuesday May 26, 2015 #
10 AM
CF 51:50 1.55 km (33:30 / km)
Team 100m prowler push x3
OH squat progression
10 min AMRAP: 15 DUs, 10 24kg KB swings, 5 ring dips
9+15
2x100m sled push @ 85lbs, 800m run.
Sweat fest
OH squat progression
10 min AMRAP: 15 DUs, 10 24kg KB swings, 5 ring dips
9+15
2x100m sled push @ 85lbs, 800m run.
Sweat fest
Monday May 25, 2015 #
9 AM
CF 45:00 [3]
5RM back squat - 235lbs PR
partner chipper: 50 T2B, 50 20lb med ball sit ups, 50 russian twists
6:42
No residual soreness from Saturday. Happy with that.
partner chipper: 50 T2B, 50 20lb med ball sit ups, 50 russian twists
6:42
No residual soreness from Saturday. Happy with that.
Saturday May 23, 2015 #
Event: Sulphur Springs Trail Run
7 AM
Running - Trail 5:00:59 46.49 km (6:28 / km) +928m 5:53 / km
ahr:150 max:181 shoes: 2015 Kinvaras
Sulphur Springs '50k'
Well, that went better than last year - like, 20 minutes better. There was a few sections in the final loop where I dropped to the ugly ultra shuffle, but otherwise I felt good almost the whole way.
Though I made sure I ate and drank at every aid station, I don't think it was quite enough (especially given the crazy small shot glass sized cups they would only half fill). I was trading back and forth with a girl the entire race, she was carrrying her own pack and always got ahead at every aid station. Once we got to the top of farmers field on the final loop she pulled away as I started t feel the onset of cramps on those climbs.
Makes me feel good that 8 hours of running/month this year has been enough :) and confident going into the Spartan Ultra Beast in August (which will be a similar length)
Well, that went better than last year - like, 20 minutes better. There was a few sections in the final loop where I dropped to the ugly ultra shuffle, but otherwise I felt good almost the whole way.
Though I made sure I ate and drank at every aid station, I don't think it was quite enough (especially given the crazy small shot glass sized cups they would only half fill). I was trading back and forth with a girl the entire race, she was carrrying her own pack and always got ahead at every aid station. Once we got to the top of farmers field on the final loop she pulled away as I started t feel the onset of cramps on those climbs.
Makes me feel good that 8 hours of running/month this year has been enough :) and confident going into the Spartan Ultra Beast in August (which will be a similar length)
Friday May 22, 2015 #
9 AM
CF 45:00 [3]
Lever progression
10 x front squat, push press, thruster increasing weight each time
4x 4 x suicide sprints, 12 S2OH @ 95lbs, 6 overbar burpees
6:58
10 x front squat, push press, thruster increasing weight each time
4x 4 x suicide sprints, 12 S2OH @ 95lbs, 6 overbar burpees
6:58
Thursday May 21, 2015 #
9 AM
CF 45:00 [3]
snatch progression up to 115lbs
then 4x1 snatch, 2 OH squats, 9 DL @ 105lbs
Pull up work afterwards
then 4x1 snatch, 2 OH squats, 9 DL @ 105lbs
Pull up work afterwards
Wednesday May 20, 2015 #
9 AM
CF 45:00 [3]
Light 5x5 Deadlifts
'Annie': 50-40-30-20-10 double unders & sit ups 7:28
'Annie': 50-40-30-20-10 double unders & sit ups 7:28
Tuesday May 19, 2015 #
9 AM
CF 45:00 [3]
Started with 3x100m sled push, 400m run: 7:45
L-Sit practice
10 ft max prowler push - 495lbs
WOD: 10mins, 400m farmer carry, 2x24kg DBs
then AMRAP of: 10 24kg goblet squats, 10 24kg KB swings
L-Sit practice
10 ft max prowler push - 495lbs
WOD: 10mins, 400m farmer carry, 2x24kg DBs
then AMRAP of: 10 24kg goblet squats, 10 24kg KB swings
Sunday May 17, 2015 #
10 AM
Running - Trail 47:17 6.63 km (7:08 / km) +113m 6:34 / km
ahr:134 max:140 shoes: X-Talon 212
No one seemed keen to join me for a second run, so headed out to the edge of Beaver Valley for a short one (albiet, shorter than I planned) around Old Baldy
Amazing, was treated to a bunch of this:
and this
Can't complain
Amazing, was treated to a bunch of this:
and this
Can't complain
Saturday May 16, 2015 #
1 PM
Running - Trail 2:27:09 21.18 km (6:57 / km) +414m 6:20 / km
ahr:129 max:213 shoes: X-Talon 212
smt, long weekend style. Metcalf Rock to Craigleith with Dang, D-Bag, menzies and a slowly fading #Turdo.
Really nice route, was a little worried menzies would get angry as there was a few farmlands to traverse, though this time of year is more low grass than stalky scratchy stuff.
Nice and varied, some very fun flowy single trail and a lot of subte undulations keeping us honest.
Pretty cooked by the end, getting down the ski hill was pretty painful.
Really nice route, was a little worried menzies would get angry as there was a few farmlands to traverse, though this time of year is more low grass than stalky scratchy stuff.
Nice and varied, some very fun flowy single trail and a lot of subte undulations keeping us honest.
Pretty cooked by the end, getting down the ski hill was pretty painful.
Friday May 15, 2015 #
9 AM
CF 45:00 [3]
COTM: LSit - 20 secs
Big running partner WOD. My favourite!
Fast Friday
5x100 sprint
20 partner hop burpees
100m mirrored side shuffle
40 syncho partner squats
400m prisoner run
9:45
then 10mins for
100m sled push @ 260 lbs
400m partner carry then
a)Dead hang B) AMRAP hand release push ups: 130
Big running partner WOD. My favourite!
Fast Friday
5x100 sprint
20 partner hop burpees
100m mirrored side shuffle
40 syncho partner squats
400m prisoner run
9:45
then 10mins for
100m sled push @ 260 lbs
400m partner carry then
a)Dead hang B) AMRAP hand release push ups: 130
Thursday May 14, 2015 #
9 AM
CF 45:00 [3]
Heavy split jerk - 155lbs
30 burpees then AMRAP in 10 mins: 5 lunges, 15 mountain climbers
30 burpees then AMRAP in 10 mins: 5 lunges, 15 mountain climbers
Wednesday May 13, 2015 #
9 AM
CF 45:00 [3]
Squat Cleans, practicing form with light weights cause of hammy
Scaled 'Elizabeth': 21, 15, 9 hang squats, ring dips
8:17
Scaled 'Elizabeth': 21, 15, 9 hang squats, ring dips
8:17
Tuesday May 12, 2015 #
9 AM
CF 45:00 [3]
Tabata planche holds
Front squat 1RM: 205lbs
100 24lb KB swings, 400m run, 100 double unders: 8:27
Front squat 1RM: 205lbs
100 24lb KB swings, 400m run, 100 double unders: 8:27
Monday May 11, 2015 #
9 AM
CF 45:00 [3]
Heavy snatch practice
4x1 min each hollow rock hold, siit ups, wall sit, squat hold
4x1 min each hollow rock hold, siit ups, wall sit, squat hold
Sunday May 10, 2015 #
12 PM
CF 1:04:37 4.4 km (14:41 / km)
ahr:138 max:178
Friday May 8, 2015 #
9 AM
CF 51:40 1.43 km (36:06 / km)
Tabata Swimming Superman
5x1 RM strict press @ 120lbs
'Jackie': 1000m row, 50 45lb thrusters, 30 pull ups
9:15
3x75lb 50m sled push, 400m run.
5x1 RM strict press @ 120lbs
'Jackie': 1000m row, 50 45lb thrusters, 30 pull ups
9:15
3x75lb 50m sled push, 400m run.
1 PM
Note
(injured)
Pulled my hamstring chasing the Portapotty truck. FML.
Thursday May 7, 2015 #
9 AM
CF 52:08 1.46 km (35:48 / km)
Tabata back to back squats with partner
4x 125lb lunges EMOM for 8 mins
10 min AMRAP: Run 200 meters, Max rep HSPU
Count push ups only: 32
3x60lb 50m sled push, 400m run.
4x 125lb lunges EMOM for 8 mins
10 min AMRAP: Run 200 meters, Max rep HSPU
Count push ups only: 32
3x60lb 50m sled push, 400m run.
Wednesday May 6, 2015 #
CF 45:00 [3]
2 min max sit ups with 15lb plate overhead: 51
2x125lb clean EMOM for 7 mins
7 min AMRAP:100m sprint, 10 115lb hang cleans
4+100m+9
2x125lb clean EMOM for 7 mins
7 min AMRAP:100m sprint, 10 115lb hang cleans
4+100m+9
Tuesday May 5, 2015 #
9 AM
CF 45:00 [3]
5x85lb OH squat, EMOM for 5 mins
125 hollow rocks with 5 superman rocks EMOM then 400m run. 8:00 flat
Sore from yesterday
125 hollow rocks with 5 superman rocks EMOM then 400m run. 8:00 flat
Sore from yesterday
Monday May 4, 2015 #
9 AM
CF 45:00 [3]
Barbara: 5x
20 pull ups, 30 push ups, 40 sit ups, 50 squats
38 min time cap - didn't make it. 4 rounds+52 reps :(
20 pull ups, 30 push ups, 40 sit ups, 50 squats
38 min time cap - didn't make it. 4 rounds+52 reps :(
Sunday May 3, 2015 #
12 PM
CF 45:00 [3]
Tried out one of Alchemy's Endurance classes.
Decent TNT replacement. Partnered up and took turns doing
30 x 100m sprint then either 5 push ups, 10 sit ups or 10 KB swings. Took around 26 mins
Decent TNT replacement. Partnered up and took turns doing
30 x 100m sprint then either 5 push ups, 10 sit ups or 10 KB swings. Took around 26 mins
1 PM
Cycling 1:06:29 [3] 19.05 km (17.2 kph) +189m
After the class, quite one up into the valley. Had thought about doing more, but when I got to Canterbury Falls, realised there was nothing left in the tank - so hot footed it home. Lazy afternoon followed.
Saturday May 2, 2015 #
8 AM
Running - Trail 1:52:33 [2] 17.31 km (6:30 / km) +372m 5:52 / km
shoes: Saucony Peregrine
First smt in quite a while. Something of a strugglefest, had eaten something yesterday that didn't agree with me and was on an empty tank. But nice day and good group... when I was with them.
Friday May 1, 2015 #
9 AM
CF 45:00 [3]
5x3 back squat @ 215lbs
Catherine
3x500m row, 12 body weight deadlits, 21 24" box jumps
12:08 - my favourite of 'the girls' so far
Catherine
3x500m row, 12 body weight deadlits, 21 24" box jumps
12:08 - my favourite of 'the girls' so far
4 PM
Running - Trail 25:18 [3] 3.11 km (8:08 / km) +120m 6:49 / km
shoes: X-Talon 190s
After 90mins on the road on the way back from Toronto, decided to get out and stretch my legs, didn't roll after and they were pretty sore from the morning. Forgot how roll-y this section of the BT was.