Run

• 1h 20m 34s
• 10.01 miles
• 08m 03s /Mi

Early run before blasting off to Columbus. Felt VERY strong on this run. Shoes? Crossfit? both?

Swim

• 20m 30s
• 1000.00 yards
• -----

Took it very easy today. Just a recovery swim. Cross fit and the run really have my legs feeling rough, and I need some recovery before tomorrows run.

Run

• 31m 34s
• 4.00 miles
• 07m 54s /Mi

On tready

Sport #1

• Core Training
• 08m

Did a warmup for about 10 minutes, then the following in 17:10
Did this 5 times FOR time:
Run 400 meters
Do 15 overhead squats with 65 pounds

I know I didn't use much weight, but my overhead squats are so bad that the weight was all I could muster and still do them half way decent. By that last set, I was at my limit.

Core: 20 X Around World with more weights and ball

Sport #2

• Crossfit
• 27m

Did a warmup for about 10 minutes, then the following in 17:10
Did this 5 times FOR time:
Run 400 meters
Do 15 overhead squats with 65 pounds

I know I didn't use much weight, but my overhead squats are so bad that the weight was all I could muster and still do them half way decent. By that last set, I was at my limit.

Core: 20 X Around World with more weights and ball

Swim

• 19m 34s
• 1000.00 yards
• -----

Not much on the swimming.

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.