Training Log Archive: DARTvgIn the 7 days ending Dec 23, 2011:
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Sunday Dec 18, 2011 #
Kayaking 2:00:00 [3] 15.0 km (8:00 / km)
Necky Amaruk - w/KP ...San Pablo Bay. Lots fo mud flats trying to work our way to Bel Marin Keyes. Almost got shot by a duck hunter hiding in the Pussy willows.
Road Biking 3:15:00 [3] 55.0 mi (3:33 / mi) +2000ft 3:26 / mi
Nicasio, Pt Reyes, Sir Francis back...good ride w/KP. Mixed in a coffee and brownie at Bovine.
Saturday Dec 17, 2011 #
crossfit 1:00:00 [4]
arrived early...stretched, DU's, Pull ups and jump rope.
Good warm up with Running, 3min AMRAP cycles; push ups, air squats and sit ups.
WOD: 25 min AMRAP
DB power clean x9 - 50#
Pull Ups x9
DU's x18
Row 9 Cal
100meter sprint
24" box jum
KB Overhead swing x18 - #big one
100 meter run
Good warm up with Running, 3min AMRAP cycles; push ups, air squats and sit ups.
WOD: 25 min AMRAP
DB power clean x9 - 50#
Pull Ups x9
DU's x18
Row 9 Cal
100meter sprint
24" box jum
KB Overhead swing x18 - #big one
100 meter run
Mt Biking 1:05:00 [3] 11.0 mi (5:55 / mi) +650ft 5:36 / mi
7:00AM => China Camp, pre cross fit then dropped into san rafael for a work out. took jvg to the airport this morning. Hall pass, big weekend in the saddle, paddle whateve expected. Hitting some uncharted trails later above Lagunitas.
Mt Biking 4:00:00 [3] 30.0 mi (8:00 / mi) +4500ft 7:00 / mi
1PM => San Rafael, Tamarancho, B-17 extension, San Geronimo ridge, KneeCap (New Uber tech descent), Up Hunters, Para Nickels (New trail), Para Dimes (new Trail) out to Lagunitas and road ride back up over pass into fairfax and back to Rene's house in San Rafael.