Running

8.50 in1:07:07 (7:54).  Perfect temps.  Ran a loop out towards Saratoga, connecting to the JRP and around home via 700 S.  Quads get fatigued around the 6.5 mile mark, but I just kept things easy.  

Crossfit.  800 m run, 30 box jumps, 15 hand stand push-ups (2 mats), 400 m run, 15 hand stand push-ups, 30 box jumps, 800 m run.  First 800 m run was in 2 min 45 sec and the last one was in 3 min. 

7.0 in 56:51 (8:07).  Up 300 W. and back.  Really slow at the beginning and then my legs were done around mile 5, but for some reason the pace actually picked up over the last 3-4 miles.

Crossfit. This one was tough, but I liked it a lot.  Finished in just over 32 min.

100 Double Unders
90 Mtn Climbers
80 Lunges
70 Push-ups
60 Kettlebell Swings 53/35
50 Wall Balls 20/14
40 Good Mornings 45/30
30 Overhead Squats 45/30
20 Evil Wheels
10 Burpees

4.0 with Ryan.  Slow.  Real slow.  Like 9:30 pace probably.  My legs/body are dead, but it felt good to get outside and get something in.

Crossfit.  2x2x2x2x2x2x2x2 weighted push-ups.  I got up to 50 lbs.  Then 4 rounds for reps of:  pull-ups, box jumps, double unders.

Ran 2 slow miles after Crossfit.  Body is still pretty beat down. 

PM Crossfit.  21-15-9 of kettlebell swings (53 lbs) and burpees.  3 min rest, then:  9-15-21 of toes to bar and star jumps.  

Was going to run this morning, but decided to heal my body up a bit more. 

14.10 in 1:46:42 (7:34).  Started just after 5:30.  It was just below 35 degrees.  Did the Thanksgiving point route, 7 out and 7 back.  4 mile warm-up and then wanted the next 7 between 7:00 and 7:30 pace.  Didn't want to have to push it, but wanted to keep things reasonably honest.  Splits for the 7 were: 7:29, 7:15, 7:29, 7:10, 7:17, 7:13, 7:11, 7:10.  Around the 9 mile mark my legs were struggling a bit.  All week they've been sore/dead.  Thanksgiving Point was a zoo with all the runners for the half out there.  Overall a good run.  I think I'm going to run the Provo City half next Sat so I can try and get some good, faster miles in.

Crossfit.  4 rounds of plyo jumps, bear crawls, 4 tire flips, 400 m run.