Jumped into a crossfit class for the first part of the workout ... was a nice variation ... bit of an easy pump, just had fun and moved through this at a casual pace. It was very enjoyable to lift a barbell and get a pump for the first time in around 3+ weeks.
A.
10-9-8-7-6-5-4-3-2-1
Bench Press (65-70% = 175-195#)
Strict Pull-ups
-Finished right around 20 minutes ... sets 10-9-8 were 185#, sets 7-6 were 175# and sets 5-1 were 165# ... basically went to complete failure here trying to get through this and incrementally dropped the weight down ... its a bit frustrating losing so much upper body muscular endurance over the course of this marathon training / traveling. But overall I'm at ease with the fact that the marathon is about 4 weeks away and I'll be 'back to normal' training soon.
B.
5 Mile Run
-about 44 minutes ... just went out and back casually.
C.
ROMWOD
-Complete
Monday, September 30, 2019
9/30/19
Today was one of the easiest crossfit sessions I've ever done ... it was an ease back into crossfit-style intensity ... overall enjoyed this though, very stress-free and easy. It was good to just get up and move.
A.
Every 3 for 18 (6 sets) of:
Tempo Back Squat x 3 reps (331)
-3 sets at 205#, 3 sets at 225#
B.
AMRAP 10, with a partner:
5 Thrusters (115/80#)
5 Front Squats (115/80#)
5 Strict HSPU
5 Kipping HSPU
-8 Rounds, went 1:1 on the workload, each finishing 4 rounds ... this mostly just hurt my wrists as I haven't put this much loading on them in a while ... looking forward to tackling this marathon and getting back in 'crossfit' shape.
A.
Every 3 for 18 (6 sets) of:
Tempo Back Squat x 3 reps (331)
-3 sets at 205#, 3 sets at 225#
B.
AMRAP 10, with a partner:
5 Thrusters (115/80#)
5 Front Squats (115/80#)
5 Strict HSPU
5 Kipping HSPU
-8 Rounds, went 1:1 on the workload, each finishing 4 rounds ... this mostly just hurt my wrists as I haven't put this much loading on them in a while ... looking forward to tackling this marathon and getting back in 'crossfit' shape.
Saturday, September 28, 2019
9/28/19
14 Mile Run
-2:01:15 ... ran about an 8:40 pace throughout this run ... started off slower around 9:00 and ran a couple miles around 9-10 in around 8:15 ... overall a good run, was a bit rough getting started ... flew to California last night ... but we got out the door around 0630 and ran along the Pacific coast in Half Moon Bay. Overall super enjoyable run with my wife, she was really pushing the pace here and kept us going on the last few miles. Great run, looking forward to knocking out our highest volume week next week and then rolling into the taper.
-2:01:15 ... ran about an 8:40 pace throughout this run ... started off slower around 9:00 and ran a couple miles around 9-10 in around 8:15 ... overall a good run, was a bit rough getting started ... flew to California last night ... but we got out the door around 0630 and ran along the Pacific coast in Half Moon Bay. Overall super enjoyable run with my wife, she was really pushing the pace here and kept us going on the last few miles. Great run, looking forward to knocking out our highest volume week next week and then rolling into the taper.
9/27/19
"Complete Rest" ... had a long/busy work day and then caught a flight in the evening to San Francisco for a family wedding ... the constant travel has been rough.
Thursday, September 26, 2019
9/26/19
9 Mile Run
-1:19 ... got up at 0455 to get out the door by 0530... didn't feel great on this ... my wife went out really hot, around 8:20 pace and I died after about 5 miles of that ... just didn't have it in me today ... covered the last 4 miles closer to a 9:00 pace for an overall average of 8:48 ... rough day ... hoping to feel 'back to normal' in my workouts soon.
-1:19 ... got up at 0455 to get out the door by 0530... didn't feel great on this ... my wife went out really hot, around 8:20 pace and I died after about 5 miles of that ... just didn't have it in me today ... covered the last 4 miles closer to a 9:00 pace for an overall average of 8:48 ... rough day ... hoping to feel 'back to normal' in my workouts soon.
9/25/19
Complete Rest ... was supposed to run 5 miles today ... but just got too caught up at work and didn't have any time or mental effort to get this done. This rarely ever happens to me, but life/work is getting the best of me at the moment.
Tuesday, September 24, 2019
9/24/19
5 Mile Run
-About 41 minutes ... ran around 8:15-8:20 average pace ... felt surprisingly good despite being jet lagged ... just forced it and after about a mile I started feeling more awake / less lethargic. Overall happy to be back the states and able to get back to some consistent training and I am really looking forward to lifting some weights.
-About 41 minutes ... ran around 8:15-8:20 average pace ... felt surprisingly good despite being jet lagged ... just forced it and after about a mile I started feeling more awake / less lethargic. Overall happy to be back the states and able to get back to some consistent training and I am really looking forward to lifting some weights.
9/20/19
18 Mile Run
-18 miles in rural Modena. Total running time of 2:47, averaged about a 9:10 pace ... Thankfully flat outside. Barely slept last night ... had a 9 course meal from arguably the best chef in the world ... meal lasted from 7:30 pm until past midnight ... had to get up at 6 am to get this run in ... a few espresso later we were out the door. Overall a tough time... really had to force this one out. Longest distance and total running time PR for me ... overall looking forward to the 20 miler coming up and the eventual race in about 5 weeks. I am extremely grateful to have such a wonderful wife that will come and do really difficult things with me.
9/17/19
4 Mile Run
-4 mile run ... didn’t get the time on this. We are in Manarola, one of the five villages of the Cinque Terre. All of the running today was either straight up or straight down hill. Had an amazing breakfast at our hotel, stepped out about 10 am. It was already warm and beautiful. I was really surprised how well I felt and how easily we ran up very steep routes. Had a nice swim in the Ligurian Sea after this run. Perfect start to a day.
Friday, September 13, 2019
9/15/19
12 Mile Run
-12 mile run through Paris. 1:48 total running time ... was a bit jet lagged and I’ve been fighting a fever/nausea since Friday afternoon ... finally got 8 hours of sleep last night and felt a little bit better. Went straight into this run and got it done... went out very slow, but was running well by the second half. Overall an enjoyable and beautiful run through Paris, had a great time.
-12 mile run through Paris. 1:48 total running time ... was a bit jet lagged and I’ve been fighting a fever/nausea since Friday afternoon ... finally got 8 hours of sleep last night and felt a little bit better. Went straight into this run and got it done... went out very slow, but was running well by the second half. Overall an enjoyable and beautiful run through Paris, had a great time.
Thursday, September 12, 2019
Tuesday, September 10, 2019
9/11/19
Didn't workout today... although I wouldn't consider this resting ... spent the entire day 'traveling' ... lots of time in airports/cancelled flights / shitty sleep (got a few hours last night in a hotel) ... overall a horribly stressful work trip that got totally messed up with cancelled flights etc. Terrible day, not restful in any way.
9/10/19
I was in quite a bit of pain when I woke up this morning ... hit some of Stuart McGill's 'big three' after walking around a bit... made things a lot better. I'm currently traveling for work in a super shitty part of the country ... didn't go off the grounds of the hotel ... got in this 4 miles on a treadmill... was not fun, but got it done.
A.
4 Mile Run
~33 minutes ... didn't get the exact time ... started off at 9:00 mile pace and then after a mile took it down to 8:00 and then finished the last mile under 7 minutes ... not sure how it all worked out, but it was around 33 minutes total running time.
B.
ROMWOD
-Complete
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