Run / random other stuff

It snowed like 7″ today, so it took several laps around the soccer field before I had a decent path worn-in. By then it was dark!

after warmup:

Run 5km @ 80-85 %

203.2 / 152
151.7 / 155
147.4 / 160 = 5:42.3
141.6 / 169
136.2 / 173
135.0 / 173 = 4:52.8
133.7 / 173
134.9 / 173
131.0 / 176 = 4:39.6
131.7 / 178
129.8 / 180
130.4 / 180 = 4:31.9
130.1 / 181
131.1 / 181
132.4 / 180 = 4:33.6

== 24:20.2

10 KTE’s
10 strict pullups
60 situps
10 dips
20 GHD situps
15 back extensions

Back home. Past 4 days were off due to minor head-cold and travel. I got a little sick at the end of camp (doing a time-trial, and then staying up late == bad idea @ end of tough camp), then had a pretty good day of travel on Sunday. Mon/Tues I tried to stay on the sofa or in bed as much as possbile (which is difficult when you have a job, but my circumstances definitely make it possible, to some extent). Looks like we’ll be skiing tomorrow with the kiddies.

Run / Pushups

AM: off

PM:

1:05 run to Sovereign Lakes and back. HR avg = 133.

Then 50 pushups (25-25)

Running Intervals: 4 x 800m

Friday PM I went to the track to do some running intervals. My goal was 4 x 800m @ 2:40 pace (which is the pace I would have to run to finish a 3,000m in 10:00). My ankles started bothering me during the workout, which is kinda scary. I was running faster than I’ve ever run in the past year, so that may have had something to do with it. Also I ran in my old CC running shoes from high-school, which I haven’t worn since last November when I last ran the 3,000m.

I was feeling quite tired, and I couldn’t come anywhere near the times I was hoping for. My heart-rates were low, which is good considering that I was running kinda slowly. It took until the 650m mark in the final interval for me to remember that I did the hardest squat workout of my life on Wednesday, so it is more than likely that my legs were still drained from that session.

Here is what I managed:

800m @ 2:54.8
600m @ 2:06.1 (ankle pain flared up at the 500m mark)
800m @ 2:53.9 (changed my stride a bit and was able to keep going)
800m @ 2:49.9

World Record at Mt Moosilauke*

(* indicates an egregious bending of the truth)

Today was the annual Mt. Moosilauke hill climb for the Dartmouth Ski Team. This event typically attracts some of the most fit skiers in the Northeast. The Middlebury Ski Team usually attends, and after that there is a random smattering of other folks.

I ran the race once in college (my junior year, but I was really sick). Then it was a 7-year hiatus leading up to last fall. In college I ran a 45:59, and last fall I ran a 47:03. Today I ran a

44:27

which is a PR, but far from fast. All the best skiers run <40:00, and the all time record is down in the 35:00 range. Still, I was psyched.

Trail run

Crossfit WOD: rest day

I went for an easy trail run with the team this AM. I am looking forward to a rest day at some point. Maybe tomorrow.

1:35 / HR avg: 130

=============================

PM: did a few muscle-ups — even busted out 2 of them with a smooth, 2-arm transition.

Run / Pullups / Bench Press

Jogging and running followed by:

~5km @ 85-95% = 22:45 (very hilly course, distance is probably over 5km)

then:

bench press:
15 x 55
8 x 65
10 x 95
10-10-10 @ 115

pullups:
10-10-15-16

Hike / HSPU / Pushups

Yesterday morning the team and I went out for a long-, easy- hike/run. We were out for nearly 3 hours by the end. I am pumped to report that my ankles held up with almost no problems. They weren’t sore/stiff after the hike, and they aren’t really sore/stiff this morning.

PM: HSPU negatives, and 2 x 15 push ups.