PEC half marathon training log for Sunday, September 30th

Eye is feeling much better.

Ran just under 23km with the Running Room, even though I was only scheduled for 20km. Since I didn't do my 10km yesterday I'm okay with it.

Ran slower than normal, but the trade off for good company was worth it.

23.53km in 2:16:06 with sporadic walk breaks, since no one had a 10 and 1 timer.

PEC half marathon training log for Saturday, September 29th

Did my first post-eye-surgery run yesterday evening on the Treadmill at the Y while Kiza and the kiddies were in swimming lessons.

The pain in my eye was substantially less while I ran. It got somewhat worse afterwards.

Did 14:00 @ 5:19/km and 13:00 @ 4:54/km

It was good.

Crossfit log for Wednesday, September 26th

Rough WOD today

30 minute cap
35 reps of each of the following:
- dead lift 75#
- kettle bell swings 20kg
- push ups
- clean and jerk
- kettle bell taters
- pull ups
- box jumps
- wall climbs (wall walks)
- knees to elbows
- double unders

Made it to the wall climbs (did 1). Clean and jerks, even at 75# was still rough. 35 is a lot of reps.

PEC half marathon training log for Tuesday, September 25th

Solid run on the treadmill.

My go to for those lame treadmills is the frog workout. Decided to start at 6.6 instead of my usual 6.4

Pace progression every 2:00 (5:39, 5:29, 5:20, 5:11, 5:02, 4:54, 4:47, 4:40, 4:33, 4:26, 4:20, 4:14, 4:09, 4:03, 3:58)

The last 4 minutes (4:01/km and 3:58/km) were really rough, but I think Crossfit it helped me to know that I can gut it out and push hard to the end.

Crossfit workout for Tuesday, September 25th

Worked on split jerk, from a back rack position to enforce a more vertical body position. 4 sets of 3 at 70% of max, superset with feet elevated ring rows. Did 85#-95#-105#-115#. 115# was too heavy, position was poor.

WOD was no fun.

10 min AMRAP
-10 unbroken push press 85# (started at 75# but took the time to add 5lbs plates, should've stayed at 75#!)
-8 burpee pull ups (suck)
-12 abmat situps.

managed 3 full rounds and 4 push press. Not spectacular, but I'll take it.

Crossfit workout for Monday, September 24th

Good workout this morning.

Strength: Max out full clean + 2 front squats.

Matched my 1 rep max clean of 145# (the squats were easy at that weight). Tried for 155#, no go. Close, but just couldn't catch it.

Workout:
Every minute on the minute:
3 power cleans+
4 kettle bell snatches and 4 air squats.

Each round add 1 snatch and 1 air squat. Once you can't complete withing the minute you're out. Max rounds for score.

Made 10 rounds (13 snatches/squats). Started cleans, but was sluggish and knew I'd never make it, so I bailed. What a sweat fest.

Crossfit log for Saturday, September 22nd

Team WOD Saturday.

Teamed up with Pat, we are fairly evenly matched, he's a bit stronger, I'm a bit faster.

20 x 1:00 rounds + 0:10 rest (well really 5 rounds but give me a minute to explain)

1 - 5 hang cleans + 8 kettle bell swings (buy in)
2a) Bear complex (clean, front squat, thruster, back squat, back thruster) for points
2b) Man-maker (dumbbell burpees, squat clean, thruster) for points
25lbs dumbbells, 20kg kettle bell, 95# bar.

Team member A does # 1 then member B does 2a) then team member B has 10 seconds to rest and set up for #1, then member A does #2a
then start over doing 2b instead of 2a. So 1 complete cycle is 4 rounds, once each member has each done a set of bear complex and man-maker.

So 5 complete cycles. The bear complex and man-makers were for points, the hang cleans and kettle bells were just to tire us out.

We averaged 2 or 3 bear complexes each round and 4 man-makers. Total score was 65, middle of the pack.