Running

Crossfit.  My legs finally have some semblance of normalcy after that race.  A little bit of soreness left, but should be fine tomorrow. 

AM Crossfit

PM 2.50 in around 21 min.  First run since last Saturday's race.  Was surprised to have my quads get real sore after only about half a mile. 

AM Crossfit

10.0 in 1:20:42 (8:04).  Started just after 5:30 AM.  Wasn't sure how the weather would be, but it snowed lightly pretty much the whole time and there was a nasty wind from the north.  It was bearable and certainly could have been worse.  Because of the weather and because I wasn't sure how I would feel, I decided to do 3 loops of the following: South on 500 W until it T's.  West to 1100 W.  North to 700 S.  East to 500 W.  Added a bit on the last loop to get to 10.  Based on my pace and how my legs feel, I am still not recovered from that race last week.  I was glad I braved the weather and got out though.

Crossfit.  Warmup and then 3 min of the following:  rowing, push presses (65 lbs), sit ups.  1 minute break and then 2 min of the same thing.  1 min break and then 1 min of the same thing.  Pretty good workout. 

5.35 in 41:45 (7:48).  Standard loop.  Body finally felt pretty descent.

PM Crossfit.   

Crossfit and then ran 1.60 around the neighborhood right when I got home.

PM 6.05 in 47:35 (7:52).  Ran out towards Saratoga and back.  Cold out. 

Crossfit and then when I got home I ran 1.25 miles around the neighborhood.  At crossfit we did 3 rounds for time of 500 M rows 400 M run with about 3-5 min rests between.  So I actually got a bit of running in there (not counting it), but it was a full on sprint the whole time.

Crossfit and then I ran 2.30 when I got home.

PM 5.65 in 44:44 (7:55).  Ran out towards Saratoga.  Just warm enough to wear shorts. 

AM Crossfit.  One of the hardest I've done.  It was a "hero" workout and it took me just over 46 min.  I was crawling on the burpees at the end.

11.0 on the TM just under 8 min pace.

Crossfit

4.0 out towards Saratoga. 

AM Crossfit

PM Crossfit

AM Crossfit.  Not much time this week.  In Bozeman on Monday/Tuesday and off to Reno today/tomorrow.  

AM Crossfit.  Ran 3.0 when I got home.  This is the first time I've run all week.  I felt clunky, but it felt good to get a few miles in.  

PM 4.0 on the TM at the LC in the early afternoon. 

10.0 on the TM at the LC.

Crossfit

2.50 outside after crossfit. 

AM Crossfit

PM 5.0 on the TM at the LC 

AM Crossfit

PM 5.0 in 37:34 (7:31).  Ran out on the JRP out towards Saratoga.  It pitch black by the time I ended, which was around 6:00 PM.  Felt good to be outside and to run semi-fast. 

AM Crossfit and then ran 5.0 with Mark out towards Saratoga and back.  No watch.  It felt slow.

In Tooele at my parent's house.  6.30 with Ryan up Middle Canyon and back.  Went out and got to a total of 9.

8.50 in 1:06:40 (7:51).  Started at about 7:00 AM and went out towards Saratoga.  Connected to the JRP and then got home via 700 South.  Pretty good run.  About 28 degrees, but there was no wind so it wasn't so bad.

Crossfit. 

10.70 in 1:28:38 (8:17).  Started at 5:30 AM and ran the medium cemetery loop.  I was cold, then warm, and then it got really cold.  Everything is at a slow pace right now.  Just can't get the legs to move real fast right now.

Crossfit. 

AM Crossfit

PM 6.0 in 48:43 (8:07).  Ran out towards Saratoga and meandered back home to get to 6. Enjoyable run. 

AM Crossfit

AM Crossfit and then ran 2.40 afterwards at a slow pace.