Training Log Archive: AnvilIn the 31 days ending Aug 31, 2015:
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Monday Aug 31, 2015 #
9 AM
CF 40:00 [3]
COTM: Max handstand walk - 36ft. Was hoping to get to 50' by then end of the month but it was not to be.
EMOM for 6 mins, 135lb pendlay row
100 mountain climbers
75 16kg KB sit ups
50 mountain climbers
25 strict toes to bar
10:00
EMOM for 6 mins, 135lb pendlay row
100 mountain climbers
75 16kg KB sit ups
50 mountain climbers
25 strict toes to bar
10:00
Saturday Aug 29, 2015 #
8 AM
Running - Trail 1:32:36 [2] 12.25 km (7:34 / km) +285m 6:46 / km
shoes: 2015 Kinvaras
smt with Trav and Sudden. My achilles is still giving me grief so went for the chunky Kinvaras... and went over on the same ankle I twisted at the Maritimes.
So, a little hobble and a few braids skipped then tiptoed my way round the rest of the run
So, a little hobble and a few braids skipped then tiptoed my way round the rest of the run
Friday Aug 28, 2015 #
9 AM
CF 40:00 [3]
Handstand walk COTM: 30 ft
Snatch practice - 30 reps
EMOM for 8 mins
Odd mins, max 45lb lunges in 40 secs
Even mins, max burpees in 40 secs
Total reps: 137
Snatch practice - 30 reps
EMOM for 8 mins
Odd mins, max 45lb lunges in 40 secs
Even mins, max burpees in 40 secs
Total reps: 137
Thursday Aug 27, 2015 #
9 AM
CF 40:00 [3]
800m run
80 squats
600m run
60 24kg KB swings
400m run
40 hollow rocks
200m run
20 handstand push ups
100m run
10 pull ups
in 18:10
then 3xTabatas: hollow rock hold, superman hold, weighted plank
80 squats
600m run
60 24kg KB swings
400m run
40 hollow rocks
200m run
20 handstand push ups
100m run
10 pull ups
in 18:10
then 3xTabatas: hollow rock hold, superman hold, weighted plank
Wednesday Aug 26, 2015 #
9 AM
CF 40:00 [3]
5RM deadlift @ 255lbs
15, 10 , 5 cleans @ 135lbs, 400m run
15, 10 , 5 cleans @ 135lbs, 400m run
Tuesday Aug 25, 2015 #
9 AM
CF 40:00 [3]
5 PM
Orienteering 50:38 4.81 km (10:31 / km)
ahr:118 max:174
TNT, lazy/just drove for 2 days straight edition
Did single loops of Ginger Valley while everyone did 1,2,3,4,3,2,1 and happy with that decision. Felt kinda spacey and uncoordinated.
Did single loops of Ginger Valley while everyone did 1,2,3,4,3,2,1 and happy with that decision. Felt kinda spacey and uncoordinated.
Sunday Aug 23, 2015 #
10 AM
Running - Trail 44:45 7.91 km (5:39 / km) +71m 5:25 / km
ahr:169 max:188
Friday Aug 21, 2015 #
10 AM
Orienteering 53:01 7.65 km (6:56 / km) +133m 6:23 / km
ahr:167 max:180 shoes: 2013 Orocs
Fun Farsta race at Brookvale Ski Trails in PEI
Coming to the realisation that a ~12 hour race the weekend before this trip may not have been the best idea. I've also picked up a low grade bug which I think has been the cause of a bunch of sleepless nights (or the scorching bedroom)
Either way, I 'woke' up this morning feeling less than stellar and pretty firmly decided not to run. However, after a hearty breakfast of orange 'juice' and coffee, I started to feel human and decided to go out.
Didn't go for the mass start shenanigans and just cruised at my own pace, which gave me the opportunity to chuckle as racers passed me after screwing up their loops. Finished ahead of all the juniors which gave me a chance to make fun of them, though I may pay for it after tomorrow.
Quite high HR for my speed was a little worrying, but I'm hoping a good night sleep will set me up for tomorrow.
Coming to the realisation that a ~12 hour race the weekend before this trip may not have been the best idea. I've also picked up a low grade bug which I think has been the cause of a bunch of sleepless nights (or the scorching bedroom)
Either way, I 'woke' up this morning feeling less than stellar and pretty firmly decided not to run. However, after a hearty breakfast of orange 'juice' and coffee, I started to feel human and decided to go out.
Didn't go for the mass start shenanigans and just cruised at my own pace, which gave me the opportunity to chuckle as racers passed me after screwing up their loops. Finished ahead of all the juniors which gave me a chance to make fun of them, though I may pay for it after tomorrow.
Quite high HR for my speed was a little worrying, but I'm hoping a good night sleep will set me up for tomorrow.
Thursday Aug 20, 2015 #
10 AM
Running - Street warm up/down 30:00 [1]
Quality warm up and short cool down.
11 AM
Orienteering 18:29 4.1 km (4:30 / km)
ahr:172 max:192
Sprint COCs
Decent race, good flow and reading ahead well. Possibly too well as lost some seconds in the circle occasionally.
All for naught as MPd on the late tree control just before coming into the arena, though I'm in good company.
Good work on AG! holding onto her Sprint champion title.
Decent race, good flow and reading ahead well. Possibly too well as lost some seconds in the circle occasionally.
All for naught as MPd on the late tree control just before coming into the arena, though I'm in good company.
Good work on AG! holding onto her Sprint champion title.
Tuesday Aug 18, 2015 #
11 AM
Orienteering 40:00 [2] 3.25 km (12:18 / km) +30m 11:45 / km
shoes: X-Talon 212
Running between the 'regroup' CPs for the oldest Sass Peeper group doing O-tervals
1 PM
Orienteering 30:59 [1] 1.54 km (20:07 / km) +47m 17:27 / km
shoes: X-Talon 212
With JE as he reran a few legs from the middle.
My twisted ankle was pretty bad by this point, so he was off in the distance before I knew it. His terrain strength is excellent, the Norge is strong in this one.
My twisted ankle was pretty bad by this point, so he was off in the distance before I knew it. His terrain strength is excellent, the Norge is strong in this one.
Monday Aug 17, 2015 #
8 AM
Orienteering 14:39 2.62 km (5:36 / km) +12m 5:28 / km
ahr:154 max:172
Hopewell Rocks ocean floor sprint. Just a ball of fun.
2 PM
Orienteering 1:27:09 7.23 km (12:04 / km) +197m 10:37 / km
ahr:139 max:162
Fishbones #1. Twisted my ankle very badly on the way to the start, actually a retwist of one I did at Spartan a week earlier.
It wasn't good and made for slow going, particularly on downhills or lumpy footing. My poor nav made for even slower going
It wasn't good and made for slow going, particularly on downhills or lumpy footing. My poor nav made for even slower going
Saturday Aug 15, 2015 #
10 AM
Orienteering 1:02:38 [2] 5.81 km (10:47 / km) +114m 9:49 / km
Model Map with JE
Friday Aug 14, 2015 #
6 PM
Running - Street 26:30 [1] 3.03 km (8:44 / km) +9m 8:37 / km
Wednesday Aug 12, 2015 #
CF 40:00 [3]
Split press 1RM @ 165lbs
7x 95lb push press, 30 double unders in 6:37
7x 95lb push press, 30 double unders in 6:37
6 PM
Orienteering 24:54 4.61 km (5:24 / km)
ahr:140 max:160
X-league at McMaster. No oomph in the legs at all, so just tried to keep a steady pace and read ahead. Flow felt good.
Tuesday Aug 11, 2015 #
9 AM
CF 30:00 [3]
Easy session. Had planned on just going in to row and roll, but since the class was all core and shoulders I joined in.
Handstand walk practice then
10 min EMOM:
Wall walk to 20 sec handstand hold
max hollow rocks for the rest of the time
Handstand walk practice then
10 min EMOM:
Wall walk to 20 sec handstand hold
max hollow rocks for the rest of the time
Sunday Aug 9, 2015 #
8 AM
Running - Trail 11:36:57 49.77 km (14:00 / km) +2890m 10:51 / km
ahr:142 max:185 shoes: X-Talon 212
Spartan Ultra Beast
That was tough. Really, it was a hilly ultra with a few distractions here and there.
2 loops of the Beast course with an extra 2km of carries after the first loop.
These carries were hard, vets were saying it was the hardest course they'd ever down. Multiple times up and down the hill carrying heavy logs, tires and dragging stones.
The main course was up and down Mont Sainte Marie 3.5 times with some really nice sections of total off-trail running and single track with the usual obstacles, rope climb, monkey bars, platinum rig with a couple of new ones; the infinity wheels - a row of monkey bar hamster wheels and this weird A-frame where you had to climb up zig-zagging either side of each bar (kinda like a snake would)
Think I've got the whole food thing down now with what works for me. Food was cold pizza and old man high calorie drink which I can get down pretty easily. Started to cramp up towards the end of the first loop, but slowed down and made sure I got an SI tab in every 45 mins to an hour.
Glad I did this and got it done, not sure if I want to do another Ultra Beast. The 2nd loop wasn't super fun knowing what was coming and there were a few sections I would have liked to run.
That was tough. Really, it was a hilly ultra with a few distractions here and there.
2 loops of the Beast course with an extra 2km of carries after the first loop.
These carries were hard, vets were saying it was the hardest course they'd ever down. Multiple times up and down the hill carrying heavy logs, tires and dragging stones.
The main course was up and down Mont Sainte Marie 3.5 times with some really nice sections of total off-trail running and single track with the usual obstacles, rope climb, monkey bars, platinum rig with a couple of new ones; the infinity wheels - a row of monkey bar hamster wheels and this weird A-frame where you had to climb up zig-zagging either side of each bar (kinda like a snake would)
Think I've got the whole food thing down now with what works for me. Food was cold pizza and old man high calorie drink which I can get down pretty easily. Started to cramp up towards the end of the first loop, but slowed down and made sure I got an SI tab in every 45 mins to an hour.
Glad I did this and got it done, not sure if I want to do another Ultra Beast. The 2nd loop wasn't super fun knowing what was coming and there were a few sections I would have liked to run.
Thursday Aug 6, 2015 #
Running - Trail 40:00 [3]
Agility Drills
Strict Press 1RM @ 125lbs
3x400m run, 15 V-Ups in 6:53
Strict Press 1RM @ 125lbs
3x400m run, 15 V-Ups in 6:53
Wednesday Aug 5, 2015 #
9 AM
CF 40:00 [3]
Chipper 50s
50 cal row
50 24" box jumps
50 24kg KB swings
50 wall balls
50 ring dips
50 wall balls
50 24kg KB swings
50 24" box jumps
50 cal row
27:23
50 cal row
50 24" box jumps
50 24kg KB swings
50 wall balls
50 ring dips
50 wall balls
50 24kg KB swings
50 24" box jumps
50 cal row
27:23
4 PM
Orienteering 34:20 4.61 km (7:26 / km) +74m 6:53 / km
ahr:110 max:147
Putting out flags for tonights X-League. If only I'd known there'd be more to come...
7 PM
Running - Trail 20:00 [2]
To and fro on the Lions Valley trails getting paramedics and fireman to Emil after he fell and dislocated his hip. Hopefully it's a quick fix.
Tuesday Aug 4, 2015 #
9 AM
CF 40:00 [3]
Partner WOD:
3x100m row each
3x100m run each
20 atlas stone over the shoulder total
30 body rows total
40 24" box jump overs
~10:00
3x100m row each
3x100m run each
20 atlas stone over the shoulder total
30 body rows total
40 24" box jump overs
~10:00
5 PM
Running - Trail 55:00 [3]
TNT
Was meant to be 4x8mins but I decided 4x5 mins would be better. And it was. Lost the Garmin track somehow - these new fangled devices are confusing
Was meant to be 4x8mins but I decided 4x5 mins would be better. And it was. Lost the Garmin track somehow - these new fangled devices are confusing
Monday Aug 3, 2015 #
9 AM
CF 40:00 [3]
Max distance handstand walk - 36' feet
1RM thruster @ 155lbs
Partner WOD:
3x30 95lb thrusters, 100m partner carry in ~5:00
1RM thruster @ 155lbs
Partner WOD:
3x30 95lb thrusters, 100m partner carry in ~5:00
Sunday Aug 2, 2015 #
11 AM
Running - Trail 36:20 5.53 km (6:34 / km) +169m 5:42 / km
ahr:148 max:173
Running - Street 42:27 4.0 km (10:37 / km) +19m 10:22 / km
ahr:144 max:182
Saturday Aug 1, 2015 #
8 AM
Running - Trail 1:00:00 [2] 7.2 km (8:20 / km)
shoes: X-Talon 212
Pretty much perfect run with Trav & Turdo. Cool, sunny and clear after yesterdays rain, the Deeve put on a real show.