Run #1

• 13m
• 1.63 miles
• 08m /Mi

CrossFit run splits. 800m warmup and 8 x 200 during the workout.

Run #2

• 28m 46s
• 2.53 miles
• 11m 22s /Mi

VERY slow recovery run after yesterday's racing and this morning's CrossBoot.

It was a run/walk effort...it was hot and my feet and legs were just completely trashed. MAJOR Achilles pain on the left made it almost impossible to run. Still I wanted to keep the legs moving a bit.

I will take tomorrow off and rest/ice the feet. I'm not working tomorrow so there will be time to relax.

Sport

• Crossfit
• 1h 04m

Great workout today at CrossBoot!!

WU
800m beach run
5 min jump rope with exercises every minute.
Stretch

MS1
Abs blaster
1 min each of:
Flutter kick
Plank touch
Mason twist
Star crunch
Roll up V up
In and outs
Leg ups
Bicycle crunches

MS2
100 push press, run cluster
80 squat jumps, run cluster
60 good mornings, run cluster
40 pushups, run cluster
60 weighted step ups, run cluster
80 one arm KB swings, run cluster
100 double unders, run cluster

Run cluster is 10m burpee broad jumps, 20m walking lunges, 200m run.

Total time was 28:47! First done!!

• Calories out: 3552 From lifestyle:2567, From activities:985
• Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 4

Run #1

• 33m 55s
• 5.01 miles
• 06m 46s /Mi

Bolt Run 5 Miler. Used my old Gravitys again. Not too bad. Struggled to keep the pace and was a bit slow towards the end. Came in 13th overall and 3rd in age group. I'll take it!

Swim

• 35m 23s
• 1750.00 yards
• 02m 01s /100 yards

WU
500 easy - 901

MS
Practice butterfly...BAD!! 50 yards took like 15 years. UGH.

Back to freestyle...
25, 50, 75, 100, 75, 50, 25 build speed to 100 and then reduce. Pace per 100 yards in parentheses.
23, 45, 107, 127, 113, 49, 25
(132, 130, 129, 127, 137, 138, 140)
10 x 50 on the 1 min
40, 42, 44,44, 44, 44, 45, 45, 46, 45

200 kickboard, concentrate on ankle kicking...OUCH! 737

CD
100 easy - 142

After doing the five miler this morning, swimming was a challenge. It was VERY difficult to keep my form correct. And since that was the goal today, this was a very daunting workout.

Run #2

• 09m 52s
• 1.62 miles
• 06m 04s /Mi

Tampa Twilight Criterium 3K BEER DASH. They took a break from the cycling madness to let the runners take over for a few minutes.

All I can say is...OUCH. I wasn't gonna go all out for this, I just wanted the free beer...but halfway into lap 1 when my friends were beating me, I was like OH HELLLLLLL NO!! So I picked it up. First mile was 601...last part was at 608 pace...so I ended up at 604 overall. No placings here, just first and everyone else. I got free beer, that's all I was in it for...so that's what I got!!

• Calories out: 3561 From lifestyle:2589, From activities:972
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4

Sport

• Crossfit
• 1h 22m

I finagled my way out of work to do the WOD at CrossBoot tonight. I just needed to do SOMETHING today.

WU:
Jumprope, practice double unders
Stretch

MS1:
10 rounds for time of-
15 pushups
10 dips
5 mountain climbers
FIRST DONE!!

MS2:
Tire flip team exercise

MS3:
Team WOD
5 min AMRAP-
Alternate between 30 squats
Sledgehammer swings, left
5 min AMRAP-
Alternate between 40 jumping lunges
Peles
5 min AMRAP-
Alternate between 50 jumping jacks
Box jumps onto tire
5 min AMRAP-
Alternate between 40 high knees
Sledgehammer swings, right
5 min AMRAP-
Alternate between 30 superplanks
GHD situps

Good workout tonight...abs abs abs!! :) Didn't make my legs hurt too much, which is good since I have two races tomorrow. Chest and shoulders however...OUCH.

• Calories out: 3258 From lifestyle:2586, From activities:672
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4

Bike

• 48m 12s
• 15.26 miles
• 19.00 Mi/hr

Spin bike at the gym. I'm so glad I joined a REAL gym and left YouFit behind. Calta's has REAL machines, REAL spin bikes, REAL weights...and a boxing gym/CrossFit area! SWEEEET!!

I did my own workout with my own music. I'm using 19mph for spinning until I feel like I'm back up to my full strength.

Sport

• Crossfit
• 04m 52s

Short little WOD today. I had just drenched the floor on the spin bike and my clothes were soaked so I didn't want to get sweat EVERYWHERE.

For time:
50 KB swings (35#)
40 situps
30 pushups
20 pullups
10 power snatches (45# bar)

Not a lot of time, or work...but the 50 KB swings got my abs working.

• Calories out: 3236 From lifestyle:2611, From activities:625
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4

Run

• 59m 18s
• 8.13 miles
• 07m 17s /Mi

Now THAT's what I'm talkin' 'bout!! FINALLY!!! A good run. Still not exactly the pace I need to be at to be successful at Boston, but it's getting closer.

I already know that Boston will be a tempo training run for Toronto, so I'm hoping those extra two weeks will give me the speed and endurance I need to hit that 3:04 goal.

Ran in my old pair of Gravitys tonight...still felt pretty good...definitely better for my achilles than the Distance.

• Calories out: 3455 From lifestyle:2605, From activities:850
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4

Run #1

• 03m
• 0.50 miles
• 06m /Mi

CrossFit run splits.
Sprints, suicides, etc.

Run #2

• 05m 19s
• 0.83 miles
• 06m 25s /Mi

16 x 20 sec sprint, 10 sec rest
Double Tabata

Distances in feet.
299, 292, 265, 269, 266, 251, 267, 270, 277, 265, 276, 284, 254, 271, 272, 281

Total - 4359 feet, 0.83mi
Time including rests - 7:50
Actual running time - 5:20
Resulting sprint pace - 6:25
Kinda sucks. This should be way under 6 minute pace.

Sport

• Crossfit
• 1h 03m

Ahhh...nothin like a morning WOD to get your day started.

WU:
Suicides with 5 burpees at each end
Run drills
5 minutes jumprope with 8 box jumps at each minute mark
Stretch

MS:
60-40-20 sec of:
Plank with arm/leg extensions
Brock twists (rotating mtn. climbers)
Incline hip thrusts
Sea turtles

100 squats for time (1:33...first done)

Partner workout
Run 100m
6 minute AMRAP of plank knees to chest on swing (141 me, 92 Tara)
Run 100m
6 minute AMRAP of plate snatch (104 me, 65 Tara)
Run 100m
6 minute AMRAP of decline pushups (113 me, 118 Tara)

WE WON. Yay us!

No cooldown today, no time.

• Calories out: 3290 From lifestyle:2629, From activities:661
• Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 5 Overall Workout: 4

Swim

• 35m 06s
• 2000.00 yards
• 01m 45s /100 yards

Good swim today. Shorter, but had to run afterwards so I didn't wanna give it 100% and fail at the run...after all, the run is what I'm training for.

WU:
250 as 25 tarzan, 25 swim - 429

MS:
500, 400, 300, 200, 100 increasing pace. Beat the previous split for the current lap. For example, on the 500, take the 400 time and beat that time on the 400...and so on.
500 - 856 (400 at 710)
400 - 659 (300 at 518)
300 - 514 (200 at 329)
200 - 321 (100 at 136)
100 - 132 (SUCCESS on all!!)

CD:
250 easy - 436

Decent pace for a nice endurance-minded swim. No hugely all-out paces. I swam the 100 pretty fast, but I wasn't totally out of breath. I really paced myself well today.

Run

• 2h 00m 01s
• 15.02 miles
• 07m 59s /Mi

Woohoooooo!!! I ran for 2 hours without dying!! Far cry from the fact that I couldn't even run 45 minutes at 845 pace just six days ago!!

Slowly but surely, I'm coming back!! Still have a couple weeks to get where I need to be. I don't know if I'll get there but I'll be closer than I would've been without hittin' it hard like I am.

I stayed Zone 2 for most of this. The last 2 miles were a bit of a challenge since my body isn't used to running this long at the moment. I wanted to keep the pace under 8 minutes so the last two miles were an effort to do that. But the rest of the time I was really comfortable and I honestly felt great all the way up til about an hour and 40 minutes in. Yay!!

• Calories out: 4386 From lifestyle:2526, From activities:1859
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Sick: 1 Hours slept: 8.5 Overall Workout: 4