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Training Log: Trav

In the last 7 days:

activity # timemileskm+m
  run4 2:37:13 17.91(8:47) 28.82(5:27) 269
  Crossfit2 1:50:00
  Hole digging1 1:00:00
  Total6 5:27:13 17.91 28.82 269
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1:50
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MoTuWeThFrSaSu

Saturday May 25 #

5 PM

run 17:28 [3] 1.66 mi (10:31 / mi)

Warmup

run 38:13 [3] 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.

Friday May 24 #

4 PM

run 24:03 [3] 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.

Thursday May 23 #

6 AM

run 31:07 [3] 4.54 km (6:51 / km) +87m 6:15 / km
ahr:106 max:168

Pleasant little run in the greenery. Prep for the race was all it could be. Now it's just a matter of doing it.

Wednesday May 22 #

Crossfit 1:00:00 [3]

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.

Tuesday May 21 #

6 AM

run 46:22 [4] 6.94 km (6:41 / km) +165m 5:58 / km
ahr:154 max:189

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

Monday May 20 #

Crossfit 50:00 [3]

Easy gym day. A run, medecine ball sit ups and burpees

Hole digging 1:00:00 [2]

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.

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Training Targets

Jan 1 – Dec 31 (365d)
7 hrs/week
run
+ Cycle
+ Skate Skiing
+ Crossfit
+ Snowshoe
365:00:00
actual:151:31:4241%
projected:381:26:00104%

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