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Outdoor Recreation \• December 5, 2010
On Saturday morning, Dec. 4th, I ran the Jingle Bell 5k. Awesome! To save time here, I’ll just piggy back on the post I put up over at the CFA website. Follow the link to see links to team results, official results, etc. To make things simple, let me say this: awesome run, fun times [...] Outdoor Recreation \• November 27, 2010
Plan HTFU in effect. I put myself through one of the most brutal walk/sprint workouts yet this afternoon. It’s a cold day, sunny, but windy and temperatures in the thirties. I followed my usual Montford Crawl 5k route, and used a 3/2 walk/sprint protocol, 90 seconds of walking/recovery then 60 seconds of sprinting. Result: 5k [...] Outdoor Recreation \• November 16, 2010
Dragged myself out of bed for a 6:00 am session on the road. It was tough to motivate but worth it. Route: the same old “Montford Crawl 5k” I’ve been working on since the Half in September. Protocol: 60 seconds walking/recovery, 30 seconds sprint (this is a 2/3 walking 1/3 running protocol, aka a 33% [...] Outdoor Recreation \• November 6, 2010
As Jody said, I set all kinds of quantitative measures of progress today at the Haywood Heroes 5k: new PR time (22:26.2); 1st place in 40+ masters class; 5th place overall; first full-speed 5k in Vibram Five Fingers shoes; and first time I beat Jody Kuhne in a 5k. (Notice I said, “first time,” Jody; [...] Outdoor Recreation \• November 2, 2010
Did (most of) the warm-up with the 5:30 am CFA class (squats, pull-ups and push-ups excluded). Then, warmed up the deadlift and did my 4 x max reps x 80% @ 180s intervals. Waited around, went back home, and then did a 5k distance sprint session with 120s walking / 60s sprinting (180s intervals). Badass [...] CrossFit Asheville WODS \• October 23, 2010
Plan HTFU was in full effect this morning as I did two workouts between 6:30 and 8:30 am; first a 5k walk/sprint (on my usual “Montford Crawl” route) and then, at the 7:30 am CFA class, a few sets of heavy Thrusters followed by the Carolina Challenge WOD. It was a lot of work. As [...] Outdoor Recreation \• October 18, 2010
On family holiday in RI, I don’t have a chance to follow a normal training program. But, I figured I could get in an additional sprinting session. So I followed up Saturday’s walk/sprint 5k with another round, but with a different interval protocol. I also did a few sets of push-ups and a proper warm [...] Outdoor Recreation \• October 16, 2010
Saturday AM, in a fasted state (13 hours or so) I set off on a 5k out and back route from my mother in law’s house near the campus of the University of Rhode Island. I’ll post the route later. Run protocol: 6 min walk, 3 min all out sprint (9 min intervals). It was [...] Outdoor Recreation \• October 9, 2010
Slept in past the Saturday WOD today but still did my endurance work: 5k distance, intervals of 90 second walking, 30 seconds sprinting, 16 rounds and 23 seconds of walking, total time 32:23. This is a large improvement over last week’s time and remarkably, put my efforts at just over 10 min miles in spite [...] CrossFit Asheville WODS \• October 2, 2010
Doubled Up on Saturday morning, first, before 6:00 am I moved 5k in Montford, doing 60s sprints with 180s walking recovery; 10 rounds of Sprints and 9+ walks, total time 38:13. Then, to CFA 7:30 class for Pose Running drills and a partial “Fragmented Helen.” 5k “Montford Crawl” Sprint/Walk I started out the day super [...] |
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