Another good week, so I feel like the chips are going to fall soon. I didn’t do as much CrossFit as I would have liked (or maybe, as intense of CrossFit workouts – I hit the number of workouts but the intensity and length was shorter this week). However, it was cool enough to run outside Tuesday and Wednesday which was amazing and I was able to hit some great paces which was good confirmation that I didn’t lose all of my fitness during my crazy summer that wasn’t.
Monday: Rest day, although I walked a little over 5 miles in the course of my normal daily activities and ate basically a pint of ice cream. It was delicious and I don’t feel bad.
Tuesday: Fueled by ice cream, I did my first real outdoor run in over two months (due to heat + humidity). 10xhill sprints (200 meters). 5.5 miles total, 8:34 average pace. Crossfit after work: 5 RFT – 8xKB swings (35 pounds), 10xjumping squats, 12xburpees.
Wednesday: Another run outside. A marathon-pace run, hilly (as are most around Louisville), 7 miles, average pace 8:00 excepting warm-up and cool-down. Last few miles at 7:30 because it felt good. Crossfit after work: 10:00 AMRAP – 5xstanding presses, 5xsquats, 5xpush presses, 5xpush-ups.
Thursday: Too hot to run outside, 5.5 easy-paced miles on the mill. Strength Crossfit after work: 4 RFT: 5xdeadlifts (KB, 50), 6xpush-ups, 9xsquats (KB, 35). I’m ready to upgrade to the 50 pound kettle bell which feels awesome.
Friday: 6.5 miles total, 5×5:00 intervals, 2:00 rest. 3 at 7:30 pace, 2 at 8:00 pace. On the treadmill because already 84 and humid at 6 am outside. I’d be faster outside, but these paces got my heart rate to the appropriate levels. Crossfit after work: 7:00 AMRAP: 15xkettle-bell swings, 3xpush-ups. Strength: Weighted kettle-bell sit-ups (3×10). This was my last crossfit (other than meta post long run) because I have a fitness test Monday. Wish me luck.
Saturday: 18 easy miles on the treadmill, thank you Bachelor in Paradise for getting me through. You had me at hello.
No, seriously. Hello.
Did a recovery strength bit in the afternoon to aid recovery. 3 rounds: 10xair squats, 10xpush-ups, 10xsit-ups
Sunday: 5 miles easy with 4x:20 sprints. I had a tempo on my workout plan but because I had the fitness test early Monday morning (and they recommended a rest day) I just did an easy five keeping my heart rate in the fat barn zone (around 10:00).
Total: 47 miles, 4 CrossFit workouts
The hardest part of my afternoon will be carrying my new kettle bell through the store and to my car.