Training Log Archive: AnvilIn the 7 days ending Apr 4, 2015:
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Saturday Apr 4, 2015 #
10 AM
Running - Trail 2:50:00 [2]
spiked:0/21c shoes: 2013 Orocs
Running behind Hammer in the terrain, carrying flags and pushing the stands through the ice when it got too hard for him. Crossfit > Turbofit
Regretted clothing choice. Full Raid needs full leg protection.
Regretted clothing choice. Full Raid needs full leg protection.
Friday Apr 3, 2015 #
9 AM
CF 40:00 [3]
Box Jumps from sitting: 30" + 4 x 25lb plates
Light back squats
AMRAP in 12 mins: 20 pull ups with green band, 20 30" box jumps
3+9
Light back squats
AMRAP in 12 mins: 20 pull ups with green band, 20 30" box jumps
3+9
Thursday Apr 2, 2015 #
9 AM
CF 45:00 [3]
Grace: 30 clean & jerks @ 105lbs
5:55
5:55
Wednesday Apr 1, 2015 #
9 AM
CF 40:00 [3]
Farmer Walks
'Diane': 21, 15, 9
205lb deadlift and HSPUs with 2 mats. 11:00
Record for this is ~1:30. Ridic.
'Diane': 21, 15, 9
205lb deadlift and HSPUs with 2 mats. 11:00
Record for this is ~1:30. Ridic.
Tuesday Mar 31, 2015 #
9 AM
CF 40:00
25 min AMRAP
push ups
sit ups
alternating DB swing
hollow rock
squats
russian
do an many reps as you like before continuing to the next exercise. No resting for more than 7 seconds or you're penalised with 10 burpees per infraction after the 25 minutes is up.
725 reps, 0 burpees
push ups
sit ups
alternating DB swing
hollow rock
squats
russian
do an many reps as you like before continuing to the next exercise. No resting for more than 7 seconds or you're penalised with 10 burpees per infraction after the 25 minutes is up.
725 reps, 0 burpees
5 PM
Running - Trail 30:00 [1]
Easy at ARK
Monday Mar 30, 2015 #
Note
(rest day)
10 mins on the erg then 45 mins of rolling and stretching. Feeling decent considering.
Sunday Mar 29, 2015 #
9 AM
Running - Street 2:25:05 29.86 km (4:51 / km) +152m 4:44 / km
ahr:157 max:184 shoes: 2015 Kinvaras
First ever Round the Bay. I was really not into doing this in the lead up, so when menzies suggested last night I run with him I jumped at the chance.
We weren't at the start when the horn jumped off so had to jump the corral at the '3:00 runners' part, so it was pretty slow going for the first few kms.
Stu was aiming for 2:30, so our aim was to do steady 5 min/ks. We were a little too fast for that early on but both felt good, so going under was no big deal. Due to our starting position we didn't reach the 2:30 pace bunny until right at the 10km mark!
The kms seemed to drift away pretty easily, I enjoyed running in places I'd never been before and seeing the different perspectives of Hamilton and Lake Ontario. It helped that it was a beautiful day.
Things got a little ugly from 25-27km, I definitely regretted doing the Open two days in a row previously, but once we hit the chunk of Plains Rd I've run on before and then end was in sight the last section was manageable.
Fun day, definitely recommend running in costume. So. many. people. cheering.
We weren't at the start when the horn jumped off so had to jump the corral at the '3:00 runners' part, so it was pretty slow going for the first few kms.
Stu was aiming for 2:30, so our aim was to do steady 5 min/ks. We were a little too fast for that early on but both felt good, so going under was no big deal. Due to our starting position we didn't reach the 2:30 pace bunny until right at the 10km mark!
The kms seemed to drift away pretty easily, I enjoyed running in places I'd never been before and seeing the different perspectives of Hamilton and Lake Ontario. It helped that it was a beautiful day.
Things got a little ugly from 25-27km, I definitely regretted doing the Open two days in a row previously, but once we hit the chunk of Plains Rd I've run on before and then end was in sight the last section was manageable.
Fun day, definitely recommend running in costume. So. many. people. cheering.