Run #1

• 10m 34s
• 1.37 miles
• 07m 41s /Mi

I parked my car at the bottom of the Memorial Causeway Bridge and ran from the parking lot to the beach along the Ream Wilson Trail. I used my Minimus for the first part of the workout.

Swim

• 17m 48s
• 1109.00 yards
• 01m 36s /100 yards

The swim portion of my workout. I did one lap of my usual Clearwater Beach course...from Station 3 to Station 1 and back. I stopped a little short of Station 1 this time though, I just wanted to get to about 1000 yards so I looked at my Garmin and turned around when I figured I'd gone about 500. Turns out I got a little extra distance.

Run #2

• 10m 52s
• 1.40 miles
• 07m 46s /Mi

This was a barefoot run. I picked up my shoes from the beach and I ran. I used grass and sand whenever I could, but wound up using about 20% roadway when there was either no room or no grass available.

I find it kinda cool that I ran almost as fast barefoot as I did with shoes on.

• Calories out: 3073 From lifestyle:2599, From activities:474
• Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4

Sport

• Crossfit
• 1h 12m

I effing LOVE CrossBoot. Such a great workout. Today's session was...

WU:
3 minutes jumprope
2.5 minutes jumping jacks

MS1:
6 rounds of:
20 sec pike jumps, 10 sec jump squats,
20 sec mountain climbers, 10 sec jump squats
This was INCREDIBLY painful!!!

MS2:
2 rounds of:
25 pullup burpees
100m over shoulder bucket run
25 box jumps
100m over shoulder bucket run
25 thrusters, 45#
100m over shoulder bucket run
25 super plank
100m over shoulder bucket run
25 situps
100m over shoulder bucket run
25 jumping goblet squats, 25# KB
100m over shoulder bucket run
25 ab wheel reps

This took 42 minutes for me to complete...CRAZINESS!!!
I think I tweaked my back during one of the bucket runs though. OUCH.

• Calories out: 3157 From lifestyle:2572, From activities:585
• Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 3 Hours slept: 8 Overall Workout: 5

• Calories out: 2631 From lifestyle:2631, From activities:0
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8

Sport #1

• Stair Running
• 20m

A day at the water park...fun times!!

Sport #2

• Treading Water
• 20m

A day at the water park...fun times!!

Sport #3

• Walking
• 2h 00m

A day at the water park...fun times!!

• Calories out: 3207 From lifestyle:2501, From activities:706
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4

Run

• 28m 45s
• 4.01 miles
• 07m 10s /Mi

Woohoo!! Three days of running in a row and I feel good!! No pain and no soreness! I pushed the pace tonight and I negative split each mile. Looks like recovery is coming along!

Splits...
718
714
708
703

• Calories out: 3016 From lifestyle:2607, From activities:408
• Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4

Run

• 43m 43s
• 5.51 miles
• 07m 56s /Mi

St. Pete running group. I RAN!!! YAY!! Tonight I pushed the pace a bit more. It was a challenge but I felt good! At the end I pushed the last .5 miles at under 7 minute pace and hit 615 for the last .2 miles down 49th Street.

It was HOT out. But the breeze was nice. Clothes were totally drenched. Yay for another good run!!

Run number 3 tomorrow. If it goes well, I'll be back to normal training volume next week!

Sport #1

• Crossfit
• 08m 08s

CF today was two-fold. First workout concentrated on shoulders, core, low back, and chest. Second workout was for midback and arms.

WORKOUT 1:
3 rounds, for time, of -
75# hang split snatch, 10 reps
Pushups, 20 reps

Time here was 6:32

WORKOUT 2:
50 unbroken seated rows, 90#

Time on this one was 1:36.

TOTAL TIME - 8:08

I also did jumpropes today. I tried to do them once an hour, but we were busy in the store. I wound up getting 4 sessions of 150 in though. So, 600 total. Took about a minute and a half each time.

Sport #2

• Jump Rope
• 06m

CF today was two-fold. First workout concentrated on shoulders, core, low back, and chest. Second workout was for midback and arms.

WORKOUT 1:
3 rounds, for time, of -
75# hang split snatch, 10 reps
Pushups, 20 reps

Time here was 6:32

WORKOUT 2:
50 unbroken seated rows, 90#

Time on this one was 1:36.

TOTAL TIME - 8:08

I also did jumpropes today. I tried to do them once an hour, but we were busy in the store. I wound up getting 4 sessions of 150 in though. So, 600 total. Took about a minute and a half each time.

• Calories out: 3297 From lifestyle:2584, From activities:713
• Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 8 Overall Workout: 4

Run

• 29m 01s
• 2.65 miles
• 10m 57s /Mi

First run since my marathon injury. Ran with Renee so I wouldn't go too hard and hurt myself. It was good conversation, as usual, so it kept my mind off of the small bursts of pain I'd feel here and there. For the most part though, I came thru with no pain. Knee wasn't exactly happy, but no lasting soreness it seems.

We DID negative split our miles.
1100
1056
1050pace for last .65

• Calories out: 2902 From lifestyle:2607, From activities:295
• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 8 Overall Workout: 3