Run

• 15m 16s
• 2.69 miles
• 05m 40s /Mi

Shoes tonight were K-Swiss Blade Light Run.

WU:
1 mile, tempo - 736
MS:
8 x 200 with 2 minutes rest
29, 28, 29, 29, 31, 32, 32, 34
Jog 400m easy - 201
8 x 20 sec run/10 sec rest
105m, 101m, 101m, 102m, 96m, 94m, 92m, 94m
CD:
Walk around and try to breathe. It was 95 degrees out.

• Calories out: 2897 From lifestyle:2618, From activities:279
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 8 Overall Workout: 4

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

Sport

• Crossfit
• 18m

OK, so today I will be doing 100 jumpropes and 15 KB swings (25#) every hour...well, as long as it's not a crazy day.
1005, 1127, 1258, 1349, 1455, 1550

I think I'll stop at 600 jumpropes and 90 KB swings. I'm TIRED!!

• Calories out: 2762 From lifestyle:2616, From activities:146
• Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Sport

• Crossfit
• 1h 13m

KILLER workout today!!

WU:
3 min jumprope
3 min jumping jacks
Stretches

MS1:
6 rounds of:
20 sec sumo squat jumps, 10 sec donkey kicks
20 sec half burpees, 10 sec donkey kicks

MS2:
Partner pulls (rope around your waist, partner holds you back as you run)
Round 1: Run, 10 pushups
Round 2: Run, 10 squats
Round 3: Run, 10 burpees
Round 4: Run, 10 situps
Repeat all

MS3:
15 plate pushout/presses, 2 min jumprope x 2
15 oblique crunches (45# plate) each side, 2 min twisting mountain climbers x 2
15 plate halos, 30 box jumps x 2

MS4:
20 KB swings (25#), 30 bar presses x 2
25 good mornings, 30 one leg box jumps x 2
25 thrusters, 30 goblet jump squats (25# KB) x 2

OUCH OUCH OUCH!! This was a crazy workout today!! I'm totally spent!

• Calories out: 3164 From lifestyle:2571, From activities:593
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 5

Run

• 1h 07m 12s
• 8.14 miles
• 08m 15s /Mi

This run was just awful. In every way. First off, I was supposed to bike, but I found out when I got there that my rear wheel's bearing cartridge is broken. So...no ride. Decided to run...well, I had no music, no Garmin, and no nutrition (left it in the car...found this out a mile in). I did however, pull a watch out of my bag so at least I had the time.

It was hot, I was drenched. My pace sucked. This entire run was doomed from the beginning.

I wore my new Newton trail shoes today though...and they were very comfortable. So at least THAT didn't suck.

• Calories out: 3429 From lifestyle:2576, From activities:853
• Health data: Sleep: 4 Stress: 2 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 2

• Calories out: 2631 From lifestyle:2631, From activities:0
• Health data: Sleep: 3 Stress: 2 Soreness: 4 Fatigue: 3 Hours slept: 8

Run

• 29m 16s
• 4.00 miles
• 07m 19s /Mi

Bayshore run. I shortened this one to 4 miles...it was effing HOT out tonight. When I started the temp gauge in the car still said 96 degrees. That's insane. It wasn't as humid as last night, so my breathing was better...but I was a drenched mess when I finished. My poor shoes.

Sport

• Crossfit
• 1h 11m

So...I thought at first that this boot camp was gonna be very girly. It started out with some lying hip thrusts and easy stretches...I was starting to think this was gonna be a joke.

But then...HOLY HELL!! I was a drenched mess by the time it was over. There were shuttle run sprints, Heisman touches that spanned the entire room, weighted walking lunges, weighted goblet squats, weighted plyo jumps, plank rows, and more pushups than I can even count. We also did step ups with weights at shoulders and weights overhead.

The cooldown was a nice easy stretching session that felt really good. Damn, this was some WORK!! I need a nap.

• Calories out: 3542 From lifestyle:2549, From activities:993
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4