September and October have proven to be a nice fusion of Triathlon (primarily running) and CrossFit, much like late Summer races into early Fall.

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Get your freak on fast!

Have been solo on the CrossFit WOD’s.  Am missing my Lincoln CrossFit box greatly, but due to budget limitations, have to get the WOD’s done at home and the YMCA.  I am still seeing improvements on speed of repeat WOD’s (Fran, Murph, Angie, etc).  Have enjoyed getting creative for the Filthy Fifty and Kettle Bell combos – picked up a wimpy 3/4 pood but works nicely for me.  I tend to scale to 50 to 60%.  See http://library.crossfit.com/free/pdf/CFJ_Widman_CFStartupGuide1.pdf

I’ve been blessed to  notch two 14 year PR’s at a September 5 mile hilly run (Buffalo Run on Sept 12 – 38:31) and 15k October 17th run (Governor’s Cup 15k at 1:13:40).   I hope those events bode well for my Tulsa marathon. I also enjoyed my most effortless 20 mile training run since the mid 1990’s – on Oct 30th.   I was able to hold a steady 9:46 pace without gels and just with water.  The running results have been inspired by a great bunch of Freaky Fast runners – well over 15 people have come together off and on the last several months to challenge, encourage and motivate each other (the pic includes some of ’em)!

It has not all been cold skim milk and peanut butter cups though.  I’ve had far to much allergy junk since mid October with a nice lingering smoker’s cough.  Fortunately three bouts of stomach flu have not returned for round four.

Five week stats – Day 221- 256

Week ending 9/5 9/12 9/19 9/26 10/3
Running 30 23 8 20 24
Walking / Hiking 0 0 0 0 0
Cycling/spinning 17.5 14.5 5 2.25 2
Swimming .68 0 0 0 0
Rowing 0 0 0 0 0
CrossFit WOD’s 2 (7.57 Fran, 65#) 2 (bootcamp & 1/2 Angie) 1 0 3
Total miles, Time. Workouts (WODs), Highlights 48 miles 7:04 hrs
16 WODs
Fran under 8!
37.5 miles 6hrs
13WODs
Buffalo – 14 year PR – 38:31!
13 miles  1:59 hrs
8 WODs
Light week – recovery & stomach flu
22 miles 3:39 hrs
6 WODs
6 mile run w/ dogs on Friday
26 miles 5:09 hrs
13 WOD’s
Gettin’ the Cfit Grove Back

And Five Week Stats + Day 257 – 292

Week ending 10/10 10/17 10/24 1o/31 11/7
Running 22 25 18 35 25
Walking / Hiking 3 0 2 (scouts) 0 0
Cycling/spinning 2.55 9 0 6 0
Swimming .28 0 0 0 0
Rowing 0 0 0 0 3.11
CrossFit WOD’s 2 3 1 3 3 (7.58 Fran)
Total miles, Time. Workouts (WODs), Highlights 28 miles 5:35 hrs
15 WODs
Hike w/ Webelos @ Arbor Day Farm
34 miles 6:05 hrs
12WODs
Filthy Fifty (tough WOD) &
14 year PR at Governor’s Cup 1.13.40 (7:55 pace!)
20 miles 3:54 hrs
6 WODs
10 miler on Sat and surviving stomach flu rd 3 – yuck
41 miles 7:01
8 WODs
20 miler – 3:16 – held strong even  with seasonal cough/ allergies & Yasso 800’s
28 miles, 4:56
10 WODs
Triple Play Weekend:
Friday Murph, Saturday – 6 mile run and Sunday  –
Beer and Bagel Off road.  3.8 miles of trail fun on Sunday
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Comments
  1. […] Week 32-42 of CrossFit WOD’s and Triathlon Training (coachdavek.com) […]

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