Training Log: Trav
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||run||4|| 2:37:13|| 17.91||(8:47)|| 28.82||(5:27)|| 269|
| ||Crossfit||2|| 1:50:00|
| ||Hole digging||1|| 1:00:00|
| ||Total||6|| 5:27:13|| 17.91|| 28.82|| 269|
run 17:28  1.66 mi (10:31 / mi)
run 38:13  10.09 km (3:47 / km) +16m 3:45 / km
Well, then. That hurt.
There is almost no way to avoid going out too fast. It all seems so easy. But I settled into a 3:50 pace and just tried to roll along. The first five clicks were a cinch. But then it settles in. That's only half way.
But I had a lot of time banked and ran sub 3:55 for the rest of the race keeping a sharp eye out for gnarly grey haired runners.
Finished in a great time. Super happy with that. Saw Joany on the over pass at the finish. Soooo sweet.
Made a plan. Worked the plan. A personal best at 61. Masters championship was gravy.
run 24:03  4.59 km (5:15 / km)
Last run before the race tomorrow at 6:30pm. Balogna and I ran along the canal and then a few bursty bits along the Ottawa River. Huge high water.
run 31:07  4.54 km (6:51 / km) +87m 6:15 / km
Pleasant little run in the greenery. Prep for the race was all it could be. Now it's just a matter of doing it.
Crossfit 1:00:00 
Taper week. And so I was supposed to mail this last CF workout in. But it was a stupid fun 28 minuter with seven four minute sets of five deadlifts, 50 meter farmer carries, 400 meter row (Broder scaled Amanda and me down from 500) and one-armed overhead press until the four minutes. Repeat. Not a taper a workout. But mostly upper body. So all good.
run 46:22  6.94 km (6:41 / km) +165m 5:58 / km
Last real workout before the race of Saturday. Jordan came by to make sure I didn't do anything foolish. 4,3,2,1 with a minute in between
Crossfit 50:00 
Easy gym day. A run, medecine ball sit ups and burpees
Hole digging 1:00:00 
Cumulative gym building time over the past two days. Pull up rig is up! Anvil and Coach MIke aided and abetted. Used 28 bags of cement. That's a lot of cement. Still ran a bit short. The fourth hole still needs a bit more. This rig aint goin' anywhere for a while. Anvil inaugurated things with the first official strict pull up. I will try kipping pull ups in the morning tomorrow once things have had a chance to set a bit.
all weeks |