“In life, as in chess, forethought wins.” - Charles Buxton
Rough week mental wise for me.... but I am still here.
Monday:
9 am: 5.3 miles averaging 8 min pace. My Costco loop in Superior.... I do love this loop for whatever reason. Just a chill jog. Most of this week will be chill jogging as I come back from the flu last week.
--spent the rest of the day messing around town with Paula. Scored on some new gear from Berkeley Park Running. Almost bought this hat for crewing others at 100s but didn't. I might go back for it.
Tuesday:
7 am: 60 mins at the gym
Warmup: Airbike, mobility and drills
Alt EMOM 30 mins: Completed | Rx'd
Every 1 min for 30 mins, alternating between:
3 Squat Cleans, 70% 1RM | 135 lbs
15 Assault Bike Calories
-- that got spicy quickly...
2 pm: 5.4 miles averaging 8:15pace. Costco loop again a little slower due to the crazy winds coming out of the west. Felt like someone was pelting me with rocks as I ran into the wind on a dirt road the first half of the run. Almost turned around but glad I did not.
Wednesday:
NOTE: Weight check- No check this week. Still been acting like an asshole with my eating and drinking. Getting back on track next week after New Years.
5:30 am: 1 hour at Crossfit
Warmup: Airbike, mobility and drills
5 RF-ME: Shoulder Press and Pull-ups : 120 reps | Rx'd
5 rounds of:
max rep Shoulder Press, 65% 1RM | 95 lbs | 16, 15, 12, 10, and 10
max rep Strict Pull-ups | 15, 12, 10, 10, and 10
8:30 am: 7 runs at Eldora right after Crossfit with Rebecca and her friend (her name is slipping my mind right now). Good on the front side, icy on the backside. Most black runs were closed still but got in 1 black, rest all blues. Fun morning!
4 pm: 5 miles averaging 8 min miles. Walked outside to jog some and it was 38 degrees and raining hard. Fuck that. Hit the treadmill instead at Vasa.
Thursday:
They forecasted we would get 1-3 inches of snow as the temp dropped and the rain turned to snow... woke up to almost 12 inches.... They were a little bit off. Every time it snows I wake up early, no idea why. Was up by 3am and had the driveway shoveled by 4am.
8 am: 3 miles in an hour on cross country skis. Got out the skinny skis and did 1 mile laps from the house around the hood. Every lap I had to lay a new track due to cars thinking it is funny to go over my tracks on the side of the road. Fuck them... lol. Very slow for I have not been on the skinny skis in a few years.
10:30 am: 1:15 at Crossfit.
Warmup: Airbike, mobility and drills
5 RFT: Double Unders, Push-ups, and Overhead Squats : 14 mins 16 secs | Not Rx'd
5 rounds of:
75 Double Unders
20 Push-ups
10 Overhead Squats, 60% 1RM | 75 lbs
-then-
15 mins of PT work on the back and glutes... been slacking on that to much and starting to feel it again.
-- Heading up to Fairplay this afternoon to Don's house. Going to do Sheep Mountain tomorrow.
9 am: 5.7 miles w/ 2400ft of vert in 3:30. Lap of Sheep Mountain in Fairplay with Don and Nate. Trail breaking most of the way up to our knees.... long morning but fun as hell.
Saturday:
9 am: 1:10 at the gym
Warmup: Rowing, mobility and drills
20 RFT: Partner Wods, Wall Balls, Kettlebell Swings, and 2 more : 22 mins 19 secs | Rx'd
20 rounds of:
Partner Wod
10 Wall Balls, 20 lbs
10 Kettlebell Swings, 53 lbs
10 Down To 1
Burpee Box Jump Over, 24 in
-- partner with Marisa, could feel the back today so really concerned yet again.... sigh.... thinking it is from yesterdays post holing we did.
10:30 am: 5 miles averaging 8 min miles. Easy run around the Tech Center right after Crossfit.... a slog for sure today.
Sunday:
10 am: 6.1 miles averaging 7:26 pace. 2 mile warmup- 5K in 20:19 (6:33pace) on icy bike path- then a 1 mile cooldown on the roads again. Did much better than expected considering how icy it was and how out of shape I feel. Need to get back under 20 again soon though, could have prob done that today without the conditions. Got 6th overall and 1st age group.
Total Weekly Numbers
Better than the last few weeks so that is a win.... feel like I am all over the place when I see all the activities in the chart below.
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