Bike

• 30m
• 8.00 miles
• -----

Recumbant bike at gym.

Sport #1

• Core Training
• 10m

CF warm up
10 minutes of learning snatches

13ish minutes of
21 kettlebell one are snatches, then 21 pullups
then 15, then 9

Sport #2

• Crossfit
• 35m

CF warm up
10 minutes of learning snatches

13ish minutes of
21 kettlebell one are snatches, then 21 pullups
then 15, then 9

Run

• 31m 49s
• 4.50 miles
• -----

Pace on Tready
1 mile WU
1 mile slow build from 8:00 to 6:08
2 miles at 6:08
1/2 mile WD
Not bad. Considering.

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.