Training Log Archive: AnvilIn the 7 days ending Apr 16, 2016:
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Saturday Apr 16, 2016 #
8 AM
Running - Trail 1:14:44 [3] 10.75 km (6:57 / km) +319m 6:03 / km
Fun 50% smt with Trav, DD, Hammer, Sudden and KMac.
Think theres a bit of residual tiredness in the legs after last weekends Raid, was feeling the hills straight away.
Almost didn't do K2, but glad I did until DD pushed me at the bottom.
Think theres a bit of residual tiredness in the legs after last weekends Raid, was feeling the hills straight away.
Almost didn't do K2, but glad I did until DD pushed me at the bottom.
Friday Apr 15, 2016 #
9 AM
CF 40:00 [3]
Deadlift 1RM: 335lb PR
Fran: 21-15-9 95lb thrusters & pull ups in 5:50 (35 sec PR). Not as much as I'd have liked, the limiting factor ended up being my grip on the pull ups
Fran: 21-15-9 95lb thrusters & pull ups in 5:50 (35 sec PR). Not as much as I'd have liked, the limiting factor ended up being my grip on the pull ups
10 AM
Running - Street 7:08 [3] 1.0 mi (7:08 / mi)
Post Fran cruisy mile with Wheels with a faster finish
Thursday Apr 14, 2016 #
9 AM
CF 40:00 [3]
4x25 ft broad jumps trying to get the distance in as few jumps as possible. Shin killer.
5x5 snatch increasing weight up to 125lbs
Skylar: 16 min AMRAP of 5 115lb snatches, 10 box jumps, 20 T2B
4+9
5x5 snatch increasing weight up to 125lbs
Skylar: 16 min AMRAP of 5 115lb snatches, 10 box jumps, 20 T2B
4+9
Wednesday Apr 13, 2016 #
9 AM
CF 40:00 [3]
5x5 bench up to 175lbs
4x 1 min max KB swings, 1 min max cal row, 1 min rest
~170
4x 1 min max KB swings, 1 min max cal row, 1 min rest
~170
10 AM
Running - Street 5:40 [4] 1.6 km (3:32 / km)
4x400 off 3 mins after class. Knocking off 1:25 fairly easily
Not counting rest time since apparently that's what the (stupid) kids are doing these days.
Not counting rest time since apparently that's what the (stupid) kids are doing these days.
Tuesday Apr 12, 2016 #
9 AM
CF 40:00 [3]
6x3 pause squats @ 245lbs
10-20-30 deadlifts @ 265, 185, 105 with 400m run after each set in ~10:00
10-20-30 deadlifts @ 265, 185, 105 with 400m run after each set in ~10:00
Monday Apr 11, 2016 #
9 AM
CF 40:00 [3]
Angie: 100 pull ups, push ups, sit ups, squats
Awesome to have a 'long', high volume work out after yesterday. Weirdly legs felt fine, getting through the push ups was the sticking point.
26:12
Awesome to have a 'long', high volume work out after yesterday. Weirdly legs felt fine, getting through the push ups was the sticking point.
26:12
Sunday Apr 10, 2016 #
Event: Raid the Rib Adventure Run
9 AM
Running - Trail 3:56:33 [3] 30.54 km (7:45 / km) +533m 7:07 / km
Raid the Rib as an honorary MBR member.
To be honest, I was a little nervous going into this. 4 hours running! I haven't even logged 30 hours this year going into it and I think the last time I ran over an hour was at WTM last November.
Anyway, I didn't really fall apart, except for starting to cramp up in the final hour any time I had to step over deadfall and some weird groin cramp in the final 10 minutes.
I think it went well as a team, I wasn't really paying attention early on as Timato was in the lead and we made an error at #43. I should have picked it up, things like 'wow, those contours are really bad here' and 'why is that trail junction mapped in that direction?' should have rung some alarm bells, so I decided after that to be a better team mate. The team went well after that fairly good after that with nothing really major - I turned into the woods too late on CP41 costing us a few more minutes than necessary in that shithole area of the map.
Team went well, super impressed how strong Audrey was considering she'd been sick and Tim was OK too.
To be honest, I was a little nervous going into this. 4 hours running! I haven't even logged 30 hours this year going into it and I think the last time I ran over an hour was at WTM last November.
Anyway, I didn't really fall apart, except for starting to cramp up in the final hour any time I had to step over deadfall and some weird groin cramp in the final 10 minutes.
I think it went well as a team, I wasn't really paying attention early on as Timato was in the lead and we made an error at #43. I should have picked it up, things like 'wow, those contours are really bad here' and 'why is that trail junction mapped in that direction?' should have rung some alarm bells, so I decided after that to be a better team mate. The team went well after that fairly good after that with nothing really major - I turned into the woods too late on CP41 costing us a few more minutes than necessary in that shithole area of the map.
Team went well, super impressed how strong Audrey was considering she'd been sick and Tim was OK too.