Run

• 38m 36s
• 4.50 miles
• -----

Speed intervals on tready at gym.
1 mile warm up.
5 X 880 yds at Z5
2 minutes between

Strength

• 10m

3 different exercises down twice. Been neglecting the biceps since doing crossfit.

Sport

• Core Training
• 08m

20 X Each around the world. Using kettlebell for weight and ball to make things a bit tougher and bigger range of motion.

Bike

• 1h 27m 49s
• 25.49 miles
• 17.42 Mi/hr

Rode with Mike after coming back from CrossFit. Went up the entire BIG HILL in 12th gear standing up! WOO HOOOO! Good workout!

Sport

• Crossfit
• 40m

Did a new warm up that was more of a skill teaching lesson.

Did some new drill that I forgot the name of that was much like a dead lift but I pulled the bar up fast, got under it, then lifted it to shoulder height. Got up to 105 pounds. Doesn't sound like much really, but I'm getting there.

Ended with a routine for time.
Row for 500 meters
40 air squats
30 set ups
20 push ups
10 pull ups

Run

• 1h 41m 13s
• 8.35 miles
• 12m 07s /Mi

This was the double loop course for the ultra I'm doing in 2 weeks. Went with Kurt...thank goodness, or I would be lost for days!
Did the first 5ish mile loop, came back to the car, changed shirts and then we did the second 3ish mile loop. Had to stop several times with the map to figure out which direction or trail to take, but we somehow found our way back in the end, so no Donner Party tail for this one.

Run

• 24m 04s
• 5.00 miles
• -----

Pace.
1 mile easy warm up
4 miles at 6:25 pace.
Yowza. Not as fast as I wanted for a "pace", but it's the first "race pace" I've even attempted in months, even though I've done plenty of speed work. I'm just gonna trust that a proper taper and continued work will allow me to kick ass on race day on Thanksgiving.

Swim

• 19m 18s
• 1000.00 yards
• -----

Ye ole swim. Nuttin to really talk bout. Did er, and done it. Nuf said.

Bike

• 2h 27m 40s
• 40.13 miles
• 16.30 Mi/hr

Leisurely ride with some friends. Felt good. Talked and looked at the changing leaves and enjoyed the day.

Run

• 40m 24s
• 4.00 miles
• -----

Intervals on tready at gym with Mary next to me and Erin next to her!
3/4 mile warm up
12 X 200 meter sprints to Z5, then 200 recovery.
1/2 mile WD
WOW that was hard. Had to put the treadmill to 10% incline to get to Z5!

Run

• 22m 45s
• 3.00 miles
• 07m 34s /Mi

Just a little further to get me and the Newtons on the right same page, but as far as I can tell, we've been in the same book isle the entire time. They feel good and I feel fast in them.

Sport

• Crossfit
• 40m

Did the 2 rounds of the Cross Fit warm up
Learned how to DEAD LIFT and did quite the workout
Did a core workout with planks afterwards.