Training Log Archive: AnvilIn the 31 days ending Dec 31, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||
| 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 | We | Th | |||||||||||||||||||||||||||
Tuesday Dec 29, 2015 #
12 PM
Running - Trail 52:45 [2] 7.0 km (7:32 / km) +294m 6:14 / km
Final run for the trip. Waterworks loop.
I don't know why I do this, I alwasy forget it's 30 mins of grinding uphill followed by 20 mins of loose, uneven, unenjoyable downhill. The few good views every now and then don't offset it enough.
Did come down Gentle Annie Falls, which I haven't in a long time - the novelty of the cliff face stair case doesn't get old.
I don't know why I do this, I alwasy forget it's 30 mins of grinding uphill followed by 20 mins of loose, uneven, unenjoyable downhill. The few good views every now and then don't offset it enough.
Did come down Gentle Annie Falls, which I haven't in a long time - the novelty of the cliff face stair case doesn't get old.
Monday Dec 28, 2015 #
1 PM
Running - Trail 23:56 4.9 km (4:53 / km) +117m 4:22 / km
ahr:166 max:186
Fiddlers Handicap - time trial which has become a yearly test.
30 sec slower than last year, 30 secs faster than 2013. I've said it before, but it really does look like I've forgotten how to run fast, or I need to spend more time warming up - I actually felt really good and strong, but looking at the HR graph it was pretty clear I was sandbagging until the final km.
TNT will resume shortly so hopefully I'll be able to get my act together
30 sec slower than last year, 30 secs faster than 2013. I've said it before, but it really does look like I've forgotten how to run fast, or I need to spend more time warming up - I actually felt really good and strong, but looking at the HR graph it was pretty clear I was sandbagging until the final km.
TNT will resume shortly so hopefully I'll be able to get my act together
Sunday Dec 27, 2015 #
12 PM
Running - Trail 53:00 [3] 8.22 km (6:27 / km) +357m 5:18 / km
Cruise round Jo's Loop on the mountain. Picked it perfectly between showers and hit Sphinx Rock right when the sun came out, so hung out there for a bit.
Feeling pretty good, big change from last week.
Feeling pretty good, big change from last week.
Saturday Dec 26, 2015 #
5 PM
Running - Trail 1:08:09 9.42 km (7:14 / km) +367m 6:03 / km
ahr:143 max:167
Fun go of it on the Meehan Range. Lots of new MTB trails to explore, though ended up way further along the range than expected and kept getting blocked out by private property trying to get back.
With either the heat on Christmas Day or the rain earlier in the day, the scent of Eucalyptus out there was amazing - one of those sense memory things.
With either the heat on Christmas Day or the rain earlier in the day, the scent of Eucalyptus out there was amazing - one of those sense memory things.
C • Nice 1
Thursday Dec 24, 2015 #
CF 40:00 [3]
1 PM
Running - Trail 35:08 [3] 4.63 km (7:35 / km) +138m 6:36 / km
Wednesday Dec 23, 2015 #
CF 40:00 [3]
Tuesday Dec 22, 2015 #
CF 40:00 [3]
Monday Dec 21, 2015 #
CF 40:00 [3]
Saturday Dec 19, 2015 #
12 PM
Running - Trail 35:44 [3] 5.19 km (6:53 / km) +103m 6:16 / km
Tuesday Dec 15, 2015 #
9 AM
CF 40:00 [3]
3x5 back squat @ 240lbs
AMRAP in 8 mins, 8 burpees, 8 30" box jumps. got 8.
AMRAP in 8 mins, 8 burpees, 8 30" box jumps. got 8.
Monday Dec 14, 2015 #
9 AM
CF 40:00 [3]
Partner AMRAP n 20 mins
30 pull ups, 40 squats, 50 sit ups
and throughout reach your max power clean. Was with Kris and we got 509 rep + 385lbs
Cleaned 200lbs for the first time which was cool, it just kinda flew up - the difference getting the technique right makes I guess
30 pull ups, 40 squats, 50 sit ups
and throughout reach your max power clean. Was with Kris and we got 509 rep + 385lbs
Cleaned 200lbs for the first time which was cool, it just kinda flew up - the difference getting the technique right makes I guess
Friday Dec 11, 2015 #
9 AM
CF 40:00 [3]
OH Squat, heavy triple @ 140lbs
Chipper; 30 24" box jumps, 30 T2B, 30 24" box jumps, 30 T2B, 30 24" box jumps in 8:43
Chipper; 30 24" box jumps, 30 T2B, 30 24" box jumps, 30 T2B, 30 24" box jumps in 8:43
10 AM
Running - Trail 1:15:00 [3] 10.0 km (7:30 / km) +253m 6:39 / km
Sweet Deeve Trails in the warm sunshine. I can't believe I have to go home to winter:
http://www.themercury.com.au/news/tasmania/decembe...
http://www.themercury.com.au/news/tasmania/decembe...
Thursday Dec 10, 2015 #
9 AM
CF 40:00 [3]
1RM push jerk - 190lbs!
3-6-9-12-15 hang clean @ 135 lbs
30-24-18-12-6 20lb wall ball
10:05 really tough one
3-6-9-12-15 hang clean @ 135 lbs
30-24-18-12-6 20lb wall ball
10:05 really tough one
4 PM
Running - Trail 34:01 [3] 5.34 km (6:22 / km) +111m 5:46 / km
Quick run before ARK. This has always been my pre-ARK-at-Chedoke loop, so had to make sure I got at least one in... for tradition
Wednesday Dec 9, 2015 #
9 AM
CF 40:00 [3]
40 strict pull ups, with 8 cal row every time you drop. 10 min cap.
Only got to 29 before the cap, but hit 10 in a row to begin with - big PR.
then 5x20 24kg KB swings, 10 burpees in 6:11
Felt so much better this morning.
Only got to 29 before the cap, but hit 10 in a row to begin with - big PR.
then 5x20 24kg KB swings, 10 burpees in 6:11
Felt so much better this morning.
Tuesday Dec 8, 2015 #
9 AM
CF 40:00 [3]
'Crossfit Total': 1RM back squat, strict press and dead.
275+135+330 (PR) for 740
then max burpees in 7 mins - 95.....ish, I lost count in the last minute.
Got the flu shot on Monday, slept badly and felt like crap. Had to nap when I got home.
275+135+330 (PR) for 740
then max burpees in 7 mins - 95.....ish, I lost count in the last minute.
Got the flu shot on Monday, slept badly and felt like crap. Had to nap when I got home.
Monday Dec 7, 2015 #
9 AM
CF 40:00 [3]
Bench press 3x5 @ 155
Partner WOD:
A: Handstand hold while B: 10 135lb cleans x4
Tough on in 10:40
Partner WOD:
A: Handstand hold while B: 10 135lb cleans x4
Tough on in 10:40
Sunday Dec 6, 2015 #
1 PM
Running - Trail 45:00 [3]
Beautiful afternnoon run collecting the Polar Express, Chairlift and Snow Squall.
Ran into a family who'd done the race the day before, raved about it which is why they were out on the trails again.
Ran into a family who'd done the race the day before, raved about it which is why they were out on the trails again.
Friday Dec 4, 2015 #
9 AM
CF 40:00 [3]
5x3 push press from ground @ 135lbs
21-15-9 24kg KB snatch per side & pull ups
Very happy to Rx and make the 10 min cap
21-15-9 24kg KB snatch per side & pull ups
Very happy to Rx and make the 10 min cap
4 PM
Running - Trail 30:00 [2]
Getting out Antarctica, Scrooges and some of the Polar Express. I pity the fools who go for Scrooged.
Felt great on the trails.
Felt great on the trails.
Thursday Dec 3, 2015 #
9 AM
CF 40:00 [3]
5x5 strict C2B pull ups with red band
5x15 sec flexed arm hang
Mega chipper:
50 box jumps @ 24", 100 wall balls @ 20 kg, 50 sit ups, 100 24kg KB swings, 50 cal row in 16:29
5x15 sec flexed arm hang
Mega chipper:
50 box jumps @ 24", 100 wall balls @ 20 kg, 50 sit ups, 100 24kg KB swings, 50 cal row in 16:29
Wednesday Dec 2, 2015 #
9 AM
CF 40:00 [3]
4 PM
Running - Trail 45:00 [3]
Laziness getting ready meant lots of running to set up for ARK
Tuesday Dec 1, 2015 #
9 AM
CF 40:00 [3]
Power Clean Heavy Single: 185lbs
AMRAP in 8 mins
3xpower clean, 2xfront squat, 1xS2OH
10+3 @ 145lbs
Good one
AMRAP in 8 mins
3xpower clean, 2xfront squat, 1xS2OH
10+3 @ 145lbs
Good one
4 PM
Running - Trail 45:00 [3]
Bad traffic on the 403 meant lots of running to set up for KW