04282018 – Bike

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Another gorgeous afternoon for biking.  It was a little windy and just a touch chilly, but it was great to get out for another longer ride.  After last week’s ride I did some investigation on ways to reduce the out and back part of the a ride.  So I mixed it up a little and rode to the Greenway before heading West.

I’m still not 100% sure which way the wind was coming from as it seemed to be strong at points no matter which way I was riding!  I took the Greenway continuing onto the River Bluff Trails until I hit Hwy 62. At that point I realized I had missed the turn I wanted and went back a little bit to Shady Oak Rd and headed North on the road until I got to the Minnetonka LRT trail.  At that point I headed East back into Hopkins onto Cedar Lake trail and back home.  On the Cedar Lake Trail, I tried to draft and stay with a guy for awhile, but we were definitely at my top end – we were hitting 20 miles per hour for a period of time.

My total mileage was 25.8 in 1:49:32.

When I got home the little guy wanted to go for a ride with me on his new bike.  He did really well, but definitely would have been easier for me to walk with him instead of riding my bike! But he loved it and it was some great guy time.  Here we are on a little break we took by the creek!

04272018 – Run x 2

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Sometime this week I realized I made a mistake that I haven’t made in the 15ish years I’ve been running post-college.  I had miscounted my days for a training plan.  Some how I was a week off – I was going to be ready for race day a whole week early!  Ugh.  I know I won’t repeat the weekend workout and I’ll figure that out later.  I decided that it’d be better to repeat one of the workouts I’ve already done instead of repeating a later workout.  So I went out for a 6×800 with 2:30 rest.

My alarm went off at 4:30am.  I think a combination of the exhaustion of the week, the early hour, and the frustration of screwing up the calendar made it extra hard to get out of bed this morning.  I didn’t actually leave the house until almost 5am which is a super long time for me to get ready!  I was also a little stiff and sore from yesterday’s workout!

I decided to try and see if the Luce Line trail was cleared of the man-made snow and open up another route for running.  Unfortunately, I got a little ways down and realized that the annual flooding was in full force.  Frustrating.  So I turned around in the middle of an 800. It was hard to tell how deep and far the flooding went, but I know from previous years that it has been up to my cranks on my bike – so not an ideal way to start out a run.

So I made my way back out and did essentially the reverse of my normal loop through Wirth.  I spent more time in the Bog side and tried not to repeat any of the same sections, but inevitably that happened a couple of time.  It was nice to “explore” this section as I hadn’t much yet.  There was really only a few muddy spots on this side. One challenge is trying to stay off the bike trails as they are officially closed to all traffic.  I think I did that ok. Only one section of my whole run was actually shoe clingy muddy!

Overall I ran 5.25 miles in 54:33.

4:19

4:39

5:36

4:54

4:26

4:13

 

SECOND RUN

We have an annual tradition of the kids running the Get in Gear 2K with some friends.  We met up and walked down to the race. I ran with my daughter for the 2K and she did pretty well.  I was impressed that my son actually beat her!! They both had to stop and walk a few times throughout. It is a fun event, especially when done with friends.  We also ran into an old running buddy and that was fun to catch up a little bit with him.  It was like 62, but with lots of wind and a few random sprinkles!

04262018 – CrossFit

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I hadn’t realized we were in a “de-load” week at the gym but the 2 workouts I went to this week were a little easier! Today was an odd kettlebell warmup and a MetCon.

The warmup was “walking deads” with a kettlebell and bent presses with a kettlebell.  The bent presses were hard, but not in the weight sense but in technique. The idea was the kettlebell shouldn’t move as you move under it.  It felt really weird!

The MetCon was hard on the hamstrings!  It was 3 Rounds for Time of:

500 meter row

12 Deadlifts

21 Box Jumps

Rx was body weight.  I did it scaled plus as I did 185#’s on the deadlift and the box jumps at the Rx height of 24 inches.  We were told to make sure we were using our hamstrings on the row instead of our quads which some said was game changing! I’m not as convinced, but trust the coach. I did notice my quads weren’t as burnt from this style. My overall time was 16:42.

04252018 – Run

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Trust me, I would much rather run in shorts and a t-shirt.  But, there is something nice about running in a long-sleeve shirt and shorts.  It could just be the idea of running in shorts is making me happy, but I do think the fall and spring bridges are a great time to run! I woke up on my own at 4:15am, 15 minutes before the alarm so I went ahead and got up and hit the trails!

Today was a 6x400m workout.  And it was a nice morning for it.  Clear and 34 degrees, as noted I went out in shorts and a long sleeve, I did add my gloves so my little fingers wouldn’t get too cold! Only one small part that I ran today still had ice on the trails, but there was plenty of muddy areas.  For the most part though the trails were in great shape.  One thing I noticed is that without the snow on the trails, not all of the trails make obvious sense.  I noticed a few places where I veered off the normal “trail” and stayed on the paved trails.  Oh well, I still hit most of the major hills in the south east section of Wirth.

The workout was 6x400m with 400m rest in between. The total workout was 4.63 miles in 47:01.

The intervals:

2:23

2:27

2:05

2:16

1:57 – was on mostly paved trail

2:12

04242018 – CrossFit

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Doing an Rx workout is hard, but when you can pretty much do all the movements you gotta go for it!

But first we did a 9 minute Snatch EMOM.  The first 3 minutes was 3 reps at 55%, then 3 minutes of 2 reps at 65%, and then 3 minutes of 3 reps at 55%.  After warming up we jumped right in.  I started out with 65#’s on the bar and added 10#’s for 75#’s for the middle 6 reps. The weights were challenging, but not crushing. I need to be more patient and wait for the extension before getting underneath the bar and work on consistently getting down to proper depth.

The MetCon was a 21-15-9 Triplet with a 13 minutes time cap.  The 3 movements:

American Swing with a 50# Kettlebell

Burpees

Toes to Bar

I finished in 11:30 and was the last one done in my class. Burpees usually slow me down and this was definitely the case.  My toes to bar are also a little rough – I’m not getting a good enough kip to get the toes to the bar, but my knees are coming up to my chest, so that’s close! Plus I just really started.  I had to break them down into sets of 3.