* Running – 28.5 miles
* Bike/spinning – 23 miles
* Swimming – .14 mile
* Rowing – .5 kilometers
* Crossfit – WOD (workout of the day) – 4
Sunday, Day 64 - 2 miles of a slower jog (10 minute) pace by hotel in Roseville Minnesota. Was feeling pretty wiped out after yesterday at the pool. A bit more energy at Mall of America and walked 2.75 miles at a 17 minute mile pace – mixed in some wall sits.
Monday, Day 65 – WOD – 1 mile run with dogs to let them run off some steam after the WOD! Been a few days since they could get out. 4 rounds, 5 handstand push ups (HSPU) & 15 chair dips each round. 5 rounds of 5 thrusters/7 hang clean, 10 sumo deadlift 60lbs (30lb dumbbells) 1 mile run 8.45.
Tuesday, Day 66 – 15 mile day! 10 mile commuter bike (to office and Y) then Crossfit Endurance WOD – 5 rounds 15 pull/chin and 15 push ups. Used pull up machine at Y rather than jump or kipping. Pull,Chin, Wide Pull, Chin, Pull. Push up – chest to deck. Another track session with a great group. 1 mile with dogs before then 1 mile with group, baseline mile warmup and 2 mile cool down. Will be fun to watch us improve over the next several months. Andi, 8.25!, Anelle – 9:58!, David 6.49, Joy 7:58!, Juan 7:00!, Sherri 7.25!
Wednesday, Day 67 – Another 15 mile day! 13 on bike (lost my keys though, argh!) commuting to office and 4 with Rachael to soccer. Then Crossfit WOD Helen modified 3 rounds of 400 sprint, 12 pull ups and 21 kettle bell. Used a stone at Rachael’s soccer about 20lbs. Felt Scottish. Time 9.33
Thursday, Day 68– Sluggish 2.1 mile morning jog with Heidi – 10+ minute pace. Then, Crossfit Lincoln WOD – Squat coaching and Tabata. Great coaching by Jeremy on overview session #2! 500m row, 100 jump rope, 5 pull up, 25 walking lunges, 10 knees to elbows then about 45 squats for technique – OHS, air, front, against the wall. 8 round Tabata session – air squat and push ups. 9 on squat, 7 on push up – 87 total squat, 78 push ups.
Friday, Day 69 – Was planning a rest day but had a little time to swim – 250 yards, 55 second 50′s. At the Fallbrook YMCA.
Saturday, Day 70 – 16.25 mile long run. 8.25 during soccer and 8 at home (6 w/ dogs). Windy (25 mph gusts), 40 in morning, 60′s in afternoon. 1st mile barefoot (felt good but cold and slow 11.10), 2 more easy miles then (10:15 average on 2-3) 8.50, 8.58, 9.10, 9.03, 9.28, 8.55, 8.52, 9.10, 9.08, 8.52, 8.55, 8.52, 8.40. At 2 hours 12.75 miles. 1/2 marathon in 2.03.19.
[...] This post was mentioned on Twitter by Chat Crossfit. Chat Crossfit said: #crossfit Week 10 of Crossfit WOD's + Triathlon Training « CoachDaveK's Blog http://bit.ly/b8nBUO http://bit.ly/bCQMvz [...]
Dave,
This is good stuff, bro. You are going to “tear it up” this year. Keep up the good work!
Jeremy
Jeremy – thank you for the vote of confidence! It means a lot. Thoroughly enjoy jumping into Crossfit Lincoln. There’s much that can be picked up from the CF or CFE websites. But the full value is with an affiliate – the powerful combination of certified coaches refining/improving technique and others busting themselves at the same time. Also great to discover the alpha track running group on Tuesdays!!!