Stair Training

I met Slowrunner77 at Rancho San Rafael and jogged down to the Circus Circus to do a couple runs 28 floors up the stairwell. I cracked early and often. First trip up 4:32, second trip up 5:16. Then a death march back to the jeep with hills. Now it's off to work.

Run Training

36 degrees w/ snow flurries and 21mph winds means nothing. 3.3 mi in 31:33 & trust me the hills sucked.

Run Training

I went to McQueen today to train with a bit of intensity. After warming up, I went with 16xthe football field with a recovery of walking to the back of the endzone and back followed by 12 reps of stairs. Kinda tiring.

Run Training

Twenty minute tempo run. Out and back and I made sure I ran up Dog Valley road to keep my RPE high.

Crossfit WOD

After Sunday's wake up call @ Nevada's Track I realized I needed to get going a bit so I threw in one of my favorite Crossfit Workouts during lunch today.

Michael

3 rounds:
800m Run
50 Back Extensions
50 Crunches

Finished in 19:58 with run splits of 3:59/4:02/3:59.
I really felt Sunday's effort in my legs and cracked on the third 800 but kept one foot in front of the other. The 800's include a bit of a hill as I run on the Verdi Nature Trail (I need to figure out how to post the trail's specs) but not cramping during 3 sets of 50 crunches give me hope.

Run Training

Ran the Verdi Loop @ Lunch. 3.25 mi in 31:35. Super nice day and I wanted short sleeves. My calf injury kept me from running for awhile so I really felt satisfied with today's effort--it landed smack in the middle of my times so far this year.

C2 Rower Workout

Rowed before yoga practice today. I warmed-up with 10 minutes of easy rowing (2134m) and then went w/ 6 sets of 2:00 sprints + 1:00 recovery (slow rowing) for 3387m. I averaged 144bpm for my hr and maxed out @ 167bpm. Cooled down with some yoga and called it a day.