Training Log Archive: AnvilIn the 31 days ending May 31, 2016:
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Tuesday May 31, 2016 #
9 AM
CF 45:00 [3]
Eva: 5 rounds of 800m run, 30 32kg KB swings, 30 pull ups
40:10
Last year got through 4 rounds in 43:00
40:10
Last year got through 4 rounds in 43:00
Monday May 30, 2016 #
9 AM
CF 40:00 [3]
Strict Press 4x6 @ 115lbs
PArtners 5xeach
10 wall balls, 10 burpees while partner V-Sits
9:50 with Wheels
PArtners 5xeach
10 wall balls, 10 burpees while partner V-Sits
9:50 with Wheels
Sunday May 29, 2016 #
12 PM
CF 35:00 [3]
Misfits with Bouge and Wheels
5 rounds of 400m run, 10 cleans @ 155lbs in ~14:00
then 'JT'
21-15-9 HSPUs, ring dips, push ups in ~16:30
5 rounds of 400m run, 10 cleans @ 155lbs in ~14:00
then 'JT'
21-15-9 HSPUs, ring dips, push ups in ~16:30
Saturday May 28, 2016 #
Event: Sulphur Springs Trail Race
4 PM
Running - Trail 1:50:31 [3] 18.6 km (5:56 / km) +417m 5:21 / km
Sulpur Springs Relay. 4pm, the 'anti-Trav' edition.
So it's clear now, I've forgotten how to race. Started super conservative due to the heat and to be honest, I thought I felt bad and was going at peak capacity. When I comfortably ran up the Three Sisters at 15k without feeling nauseous and about to pass out like usual for that point in the race, I realised I'd lost it, that 5th gear, total internal organ restructure intensity.
Being aware I've lost and being able to find it again are two different beasts, try as I might for that final part of the race, I still couldn't get any faster and I trundled in in 1:50.
Probably for the best given the heat, didn't feel any ill effects from the race. I have to make an effort to return to TNT through the summer, see if I can find the pain cave again.
So it's clear now, I've forgotten how to race. Started super conservative due to the heat and to be honest, I thought I felt bad and was going at peak capacity. When I comfortably ran up the Three Sisters at 15k without feeling nauseous and about to pass out like usual for that point in the race, I realised I'd lost it, that 5th gear, total internal organ restructure intensity.
Being aware I've lost and being able to find it again are two different beasts, try as I might for that final part of the race, I still couldn't get any faster and I trundled in in 1:50.
Probably for the best given the heat, didn't feel any ill effects from the race. I have to make an effort to return to TNT through the summer, see if I can find the pain cave again.
Friday May 27, 2016 #
9 AM
CF 1:00:00 [3]
5x3 push press @ 165lbs
Partner Chipper, 80 wall balls, 70 hammer swings, 60 superman swims, 50 burpees, 400m run with 20lb med ball
Crushed it with Janet in 12:50
5-10-15-20-15-20-10-5 KB sit ups with max handstand walk each set
3x5 burpees, 50m sled push around 35 secs per set
Partner Chipper, 80 wall balls, 70 hammer swings, 60 superman swims, 50 burpees, 400m run with 20lb med ball
Crushed it with Janet in 12:50
5-10-15-20-15-20-10-5 KB sit ups with max handstand walk each set
3x5 burpees, 50m sled push around 35 secs per set
Thursday May 26, 2016 #
9 AM
CF 40:00 [3]
1 clean + 2 hang cleans x6 up to 175lbs
12 min AMRAP: 5 cleans @ 140lbs, 6 front squats, 7 strict HSPUs
5+12 rounds
12 min AMRAP: 5 cleans @ 140lbs, 6 front squats, 7 strict HSPUs
5+12 rounds
Wednesday May 25, 2016 #
9 AM
CF 40:00 [3]
1RM jerk @ 175lbs
Nancy: 5 rounds of 400m run, 15 95lb OH squats
The gym record is ~12:40 for guys and I thought I had it in me to beat it. Was on track until the 4th round where I couldn't get through the squats. The last 400m was a death march. 13:43
Nancy: 5 rounds of 400m run, 15 95lb OH squats
The gym record is ~12:40 for guys and I thought I had it in me to beat it. Was on track until the 4th round where I couldn't get through the squats. The last 400m was a death march. 13:43
Tuesday May 24, 2016 #
9 AM
CF 40:00 [3]
3RM front squat @ 225lbs
10 x 2 front rack lunges @ 135lbs, 4 over bar burpees in 6:22
10 x 2 front rack lunges @ 135lbs, 4 over bar burpees in 6:22
Monday May 23, 2016 #
4 PM
CF 40:00 [3]
Left Blue pretty early to avoid the usual traffic and GOT spoilers. Felt pretty fresh by the afternoon so headed in for the days class.
3x5 strict press at 110lbs, 115 for the final set
'Helen' 3x400m run, 12 24kg KB swings, 12 pull ups in 8:02
3 seconds slower than PR, but was HOT!
3x5 strict press at 110lbs, 115 for the final set
'Helen' 3x400m run, 12 24kg KB swings, 12 pull ups in 8:02
3 seconds slower than PR, but was HOT!
Sunday May 22, 2016 #
11 AM
Running - Trail 2:42:05 [3] 19.35 km (8:23 / km) +703m 7:05 / km
Beaver Valley BT loop with menzies and DBag
I don't think I've experienced a more consistently awesome section of BT. Almost the whole thing was rolling, buff single track - probably less than 400m of this was on road until the final downhill km.
Trilliums were out, views were amazing and the chocolate milk at from the Kimberly General Store at the end was the perfect capper (though the fact they were sold out of butter tarts proved we were not dreaming this whole experience)
I don't think I've experienced a more consistently awesome section of BT. Almost the whole thing was rolling, buff single track - probably less than 400m of this was on road until the final downhill km.
Trilliums were out, views were amazing and the chocolate milk at from the Kimberly General Store at the end was the perfect capper (though the fact they were sold out of butter tarts proved we were not dreaming this whole experience)
Saturday May 21, 2016 #
10 AM
Running - Trail 1:31:48 [3] 11.28 km (8:08 / km) +331m 7:06 / km
Easy Loree loop with menzies. I was trailing hard and felt like a sack of shit on the switchbacks up, but Strava tells me I was only 15 seconds slower than my record time set in 2013 when I ran more than once a month, so I'm gonna take it.
Maps have been installed up at Loree, so we took the advantage to explore a little and come down the 'Ridge Run' trail next to Alpine Ski Club.
It turned out to be just some pink tapes leading through the forest down the hill and we got a little scratched up, but still interesting to see a different part of the area.
Maps have been installed up at Loree, so we took the advantage to explore a little and come down the 'Ridge Run' trail next to Alpine Ski Club.
It turned out to be just some pink tapes leading through the forest down the hill and we got a little scratched up, but still interesting to see a different part of the area.
Thursday May 19, 2016 #
9 AM
CF 40:00 [3]
A little behind on logging...
800m row for time
3RM pause back squat @ 255lbs
Partners: 12 cal row, max wall balls in one min x4
100
800m row for time
3RM pause back squat @ 255lbs
Partners: 12 cal row, max wall balls in one min x4
100
Wednesday May 18, 2016 #
9 AM
CF 40:00 [3]
30 burpee pull ups in 3:50
Triple under practice. Pulled a calf muscle :(
Hang clean & shoudler to OH work
12 min AMRAP: 5 hang clean, 5 S2OH, 40 DUs
6+8 rounds.
Probably shouldnt have done this. Didn't feel bad during the work out, but very sore an hour later
Triple under practice. Pulled a calf muscle :(
Hang clean & shoudler to OH work
12 min AMRAP: 5 hang clean, 5 S2OH, 40 DUs
6+8 rounds.
Probably shouldnt have done this. Didn't feel bad during the work out, but very sore an hour later
Tuesday May 17, 2016 #
9 AM
CF 40:00 [3]
Snatch Complex: Powe Snatch + 2 Hang Snatch @ 130lbs
21-15-9
Deadlifts @ 185, pull ups in ~5:50
21-15-9
Deadlifts @ 185, pull ups in ~5:50
4 PM
Running - Trail 20:00 [3]
Some running at ARK KW. The kids seem to just want to run up the ski hill instead of the exercises.
Fine with me.
Fine with me.
Monday May 16, 2016 #
9 AM
CF 40:00 [3]
Strict Press: 3x5 @ 110lbs
Partners: A) Max Burpees, B)100m farmers walk in 10 mins
95 burpees
Partners: A) Max Burpees, B)100m farmers walk in 10 mins
95 burpees
Sunday May 15, 2016 #
10 AM
Orienteering 53:55 [3] 5.16 km (10:27 / km) +92m 9:36 / km
Putting out the flags for the ARX training/Alchemy Adventure Run fundraiser
Saturday May 14, 2016 #
Note
(rest day)
Mud Run 'rest' day
Friday May 13, 2016 #
9 AM
CF 40:00 [3]
5x3 strict press @ 110lbs
Friday the 13th crap shoot. Don't love these random workouts, but they don't come by very often, so whatever
2x13 T2B
2x13 HSPU
2x13 pistols
other easy stuff
Friday the 13th crap shoot. Don't love these random workouts, but they don't come by very often, so whatever
2x13 T2B
2x13 HSPU
2x13 pistols
other easy stuff
Thursday May 12, 2016 #
9 AM
CF 40:00 [3]
Heavy pause triple front squat @ 195lbs
Partner Chipper: Shared
60 deadlifts @ 185lbs
60 pull ups while partner hold 185lbs static
120 KB swings while partner hangs
12:00, the hangs were brutal
Partner Chipper: Shared
60 deadlifts @ 185lbs
60 pull ups while partner hold 185lbs static
120 KB swings while partner hangs
12:00, the hangs were brutal
Wednesday May 11, 2016 #
9 AM
CF 40:00 [3]
Tuesday May 10, 2016 #
9 AM
CF 40:00 [3]
2xheavy clean @ 195lbs
800m, 400m, 200m run with 160-80-40 double unders in 8:55
800m, 400m, 200m run with 160-80-40 double unders in 8:55
Monday May 9, 2016 #
9 AM
CF 40:00 [3]
3x5 back squat @ 245lbs
3x30 hollow rocks, 20 sit ups, 10 OH squats @ 75lbs in ~8:50
3x30 hollow rocks, 20 sit ups, 10 OH squats @ 75lbs in ~8:50
Sunday May 8, 2016 #
Note
(sick)
would have loved to go out to the Long, but decided to be an adult instead and rest. Busy week/weekend coming up
Saturday May 7, 2016 #
1 PM
Orienteering 36:17 +154m
ahr:167 max:182
Provincials Middle
Fun. Just so much fun to run through open woods like that. At this stage, I just don't have the discipline for super technical middles any more, so this suited me just fine.
Feeling sick, so wasn't going at top speed, but I was happy to push as hard as I could the entire course.
Maybe 1 min mistake late in the course where I couldn't see one of the impassable fences in the woods and the nearby private property confused me.
Fun. Just so much fun to run through open woods like that. At this stage, I just don't have the discipline for super technical middles any more, so this suited me just fine.
Feeling sick, so wasn't going at top speed, but I was happy to push as hard as I could the entire course.
Maybe 1 min mistake late in the course where I couldn't see one of the impassable fences in the woods and the nearby private property confused me.
5 PM
Orienteering 19:46 +21m
ahr:168 max:180
Wednesday May 4, 2016 #
9 AM
CF 40:00 [3]
3x5 push press @ 145lbs
21-15-9 95lb push press, cal row in 4:10
21-15-9 95lb push press, cal row in 4:10
1 PM
Running - Street 5:50 1.61 km (3:37 / km)
ahr:143 max:174
Some guys from the gym wanted to test their mile time to help with pacing track workouts so I decided to join them to see where I'm at now.
Didn't feel great warming up, really feeling a lack of sleep at the moment - but still, that's a lot slower than I used to be.
Didn't feel great warming up, really feeling a lack of sleep at the moment - but still, that's a lot slower than I used to be.
Running - Street warm up/down 20:00 [3]
Tuesday May 3, 2016 #
9 AM
CF 40:00 [3]
2x max snatch @ 135lbs
9 min AMRAP: 1 snach @ 115lbs, 9 over bar burpee
10+1 rounds
9 min AMRAP: 1 snach @ 115lbs, 9 over bar burpee
10+1 rounds
Monday May 2, 2016 #
9 AM
CF 40:00 [3]
Shoulder Mobilty
3x5 strict press @ 110lbs
4x10 DL at 225lbs, 10 box jumps then 800m run in 8:30
3x5 strict press @ 110lbs
4x10 DL at 225lbs, 10 box jumps then 800m run in 8:30
Sunday May 1, 2016 #
11 AM
Running - Trail 25:00 [2]
Quick jaunt around scenic woods making sure no gear was left behind.
Running - Street 20:00 [3] 3.98 km (5:01 / km) +8m 4:58 / km
Endurance Class
Run 100m, 200m, 400m, 800m etc with 10 push ups, 10 lunges between each one for 20 mins
Got 3.98km
Run 100m, 200m, 400m, 800m etc with 10 push ups, 10 lunges between each one for 20 mins
Got 3.98km