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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Anvil

In the 7 days ending Feb 21, 2015:

activity # timemileskm+m
  CF3 2:21:56
  Running - Street1 45:01 5.9(7:38) 9.5(4:44) 97
  Running - Snowshoe1 40:00 2.94(13:35) 4.74(8:27) 166
  Total5 3:46:57 8.85 14.24 263

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Saturday Feb 21, 2015 #

1 PM

Running - Snowshoe 40:00 [2] 4.74 km (8:27 / km) +166m 7:11 / km

Snowshoe party in Spencer Gorge. Fairly awesome, first time up to Websters in the snow. Fun times.

Friday Feb 20, 2015 #

9 AM

CF 50:00 intensity: (40:00 @2) + (10:00 @4)

Lift: 8x2 @ 105lbs cleans over 15 mins
WOD: AMRAP in 10 mins: 20 kb swings (24kgs), 10 kb push press (20kgs)

Lots of shoulder/forearm work, so should be able to squeeze in yesterdays missed TNT later on in the arvo if the water meter guy shows up on time today.

Wednesday Feb 18, 2015 #

9 AM

CF 44:58 intensity: (40:00 @2) + (4:58 @5)

Fun session today. Rope climbing for warm up, first time for me since High School. Easier than I remember :)

Lift: Snatch form practice, 20-30 reps slowly increasing weight
WOD: 10 x 5 24" over box jumps, 10 squats

Going from squats to box jump is deceptively hard, have to be really careful not to eat it on the first jump when your quads are tight.
C • Box Jumps 22
C • Congrats 4

Tuesday Feb 17, 2015 #

Note
(rest day)

Traffic :/

Monday Feb 16, 2015 #

9 AM

CF 46:58 intensity: (40:00 @2) + (6:58 @5)

Lift: 5 x 3 clean progressions
WOD: 2 min burpees, 400m row, 40 24" box jumps, 40 squats

Sunday Feb 15, 2015 #

4 PM

Running - Street 45:01 intensity: (19 @1) + (1:19 @2) + (28:06 @3) + (15:17 @4) 9.5 km (4:44 / km) +97m 4:31 / km
ahr:154 max:172 shoes: 2015 Kinvaras

Session I was meant to do on Thursday. Was trying for 2x3k tempo, but struggling a little to push. Rugged up nicely, so cold wasn't a big deal.

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