Monthly Archives: October 2013

Training 2013.10.31

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Workout 3 miles @ 85% (original target was 9:15/mile) Results Time: 24:49 Average Pace: 8:16/mile Comments: This was more like 85 – 90% effort. http://connect.garmin.com/activity/397871498

Training 2013.10.24

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Workout 3 miles of easy exploration in Healdsburg, CA. Results This was a fun run.  Got to see all sorts of new things.  Ran in my five fingers for the first time in a long time and enjoyed it. http://connect.garmin.com/activity/397871507

Training 2013.10.21

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Workout 2.5 mile temo run.  (85% MPE – original tempo goal was 9:15 miles) Results Distance: 2.55 miles Time: 21.41.  Average Pace: 8:30 http://connect.garmin.com/activity/393590857 Tried hit 85% for this one.  Was a good run.

Training 2013.10.19

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Workout 5 miles (easy) Results Time: 44:37.  Average Pace: 8:55. http://connect.garmin.com/activity/392617294 This turned out to be more of a tempo run than an “easy” run.  I pushed to ride right at that 80% mark for the entire run.  Excited to … Continued

Training 2013.10.18

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Workout A. snatch X 2 X 8 @ 55% EMOM B. row 15 seconds ALL OUT X 8; rest ~2:00 C. ring L-sit X 8-10 seconds X 4; rest as needed Results A: 65# B: Rower set to 20s, first … Continued

Training 2013.10.17

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Workout 2 mile time trial Results Time: 15:44.  Avg Pace: 7:52 http://connect.garmin.com/activity/391631918 Notes Good run.  Went out hard.  Tried to kick the last 800m, but only had about 400m of kick to give.  

Training 2013.10.15

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Workout for time run 800 meters + 5 sets 10 pull-ups 20 double unders 10 deadlift reps @ 135/95 + run 800 meters Results Time: 20:26

Training 2013.10.14

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Workout A. back squat X 3 X 4 @ 70% or less; rest 90s B1. ring rows X 6-10 X 4; rest 30s B2. 3-5 belly-to-wall HSPUs X 4; rest 30 seconds B3. 6 pistols (alternating–3 each side) X 4; … Continued

Training 2013.10.10

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Workout A. clean X 2 X 8 @ 55% of 1RM EMOM B. row 40 seconds @ 99% X 5; rest 3:30 Results A: 95# B: 235m / 222m / 215m / 211m / 209m  (brutal)

Training 2013.10.09

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Workout 3 miles at a pace that’s unsustainable for long distance (~6 miles). Results Distance: 3.65 miles @ 82% MPE. Time: 34:14 Average Pace: 9:23 http://connect.garmin.com/activity/387959438 Felt good.  Ran the extra half mile to get out of the habit of … Continued