05032018 – Run

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1000’s on the dike were always one of those hated workouts in college. Something about running 1,000 meters over and over again isn’t really fun! 

That was the workout today, 4x1000m with 3:30 rest in between. 1000m feels like a long way, especially when you run the same routes over and over. I tried to mix it up a little and was rewarded with two huge mud puddles that were hard to get around during an interval! In a race I’d totally run through it, but early in a run… 

Overall 5.36 miles in 56:01. The four intervals were:

6:00

6:14

5:27

5:18

Do you like 1000m intervals?

05022018 – CrossFit

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I love WODs with running in them! Yes I do! Even if it is “just” a Buy In! Or three different buy ins! 

After an odd warm up that included Walking Deads and Squat Hops, we had a longish MetCon. The warmup actually included quite a few movements and took some time. 

The MetCon had 3 different 5 minute AMRAPs with a 5 minute break between each. So a total of 25 minutes on the clock. Each section includes a running Buy In and deadlifts and burpees. I did this all scaled. So…

First set was a 600m run with 12 deadlifts at 135# and 12 burpees.  The run was included in the time… so I think I completed 30 reps for this set.

After 5 minutes of chilling and swapping weights we did a 400m run followed by 9 deadlifts at 165# and 9 burpees. I think I completed 36 reps for this set. 

5 more wonderful minutes of rest and then a 200m run. Followed by 6 deadlifts at 195# and 6 burpees. This was a hard set and I actually had to break up the deadlifts! Ok, so I can’t really remember how many reps I completed in each set. I thought I got something like 30 again, but then my numbers don’t add up right. 

My total reps recorded was 95 with the scaled as written. The Deadlift weight was a strong limiting factor. I could have done the first set of Rx weights and a handful of the second set. But nothing in the third. So I didn’t do the lateral burpee over bar. 

05012018 – Run

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I like that my early morning runs now include the sunrise! It was in the 60’s as I set out today and I was a little chilled for the first block, while wearing tshirt and shorts. It tried to sprinkle a few times and I was worried I might get rained on, but nothing came of it. 

The trails I was on were dry with just a few muddy spots. Today’s workout was 6×400 with 400 rest in between. 

The total mileage was 5.06 miles in 53:04. 

The intervals

2:14

2:18

2:16

2:26

2:01

1:45

I am getting some speed back on the flat intervals. That is a nice feeling, I just need to keep working the hills though for my races this year. 

04302018 – CrossFit

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Our warmup this morning was a partner Medball tossing complex that included squats and lunges. Then we went into our squatting 

Today’s squat complex was 8×5 at 65%. So I hit it at 135#. With the “lighter” weights we were asked to focus more on from and breathing. The last few got quite heavy!

Today’s MetCon was 4x500m row with rest equal to the time worked. Our score was the slowest interval. I finished the first interval in 1:50. For the rest of them I pretty much kept the pace around 1:50 and did them all in exactly 1:50 except the last one which I did in 1:48. It wasn’t easy to maintain that pace over the 4 intervals, but it helped to have a goal of having the first one be the slowest. 

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!