3004 total / 0 in 2019

I love trail running and I'm ready to tackle my first 100 miler in Nov. Lots of running to do until then with some CrossFit mixed in. Love my weights too!

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Keyalus logged 3004 miles.

Last workout over 4 years ago. Help get them back on track!

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  1. RUN
    good Quickie Road Run 3.61 mi 00:37 10:07 pace

    Not a bad little run. Was running late and almost didn't go at all. Didn't have too much time so decided to run up the long hill road and back. Been a long time since I've been on... read more

  2. RUN
    good Recalibrated 5-Miler? 6.3 mi 01:09 10:59 pace

    Ran the same loop as I did last week but with my running watch this time. Map My Run gave me 5.5 miles. This time I got 5.9 miles. I think the latter is more accurate because I crossed the stree... read more

  3. FIT
    good Hang Power Clean+Power Clean+...

    Hanging Power Clean: 5x1 @ 80%, 95# Form was off today. Couldn't position myself over the bar right for some reason. Ugh.

    Power Clean: 3x3 @ 110#. Much better form from the floor. A few ... read more

  4. FIT
    good Back Squat+Bench Press/"Beast...

    Back Squat: 5x3 @ 80% 160# + Warmups. Felt heavy. Then again, I'm working off a new BS PR and I've missed the first 2 weeks of this cycle that were at 75%. One thing is for sure, my ne... read more

  5. RUN
    alright Old School Loop 5.5 mi 01:00 10:54 pace

    I ran this route ragged with my running partner a few years ago, but it's been a long time. I wanted to get in 5 miles so I purposely chose a route outside of my 'hood so that I couldn&#... read more

  6. FIT
    alright Split Jerks+OHS/The Seven

    Split Jerks: 5x2 @ 90# (+Warmups) - Not bad. I feel like this should be easier though. I'm losing some power somewhere.

    OHS: 5x5 @ 55# (+ Warmups): My nemesis! My new shoes did make these ... read more

  7. RUN
    great Battle of Allatoona Creek 9M 9 mi 02:09 14:18 pace

    I was totally unprepared for this race (see my training log?!?) but I showed up anyway. I haven't run 9 miles since I quit running in my second trimester in 2012. I considered backing out es... read more

  8. FIT
    great Back Squat+Hanging Power Clea...

    Back Squat
    3-3-3-3-3 @ 135-145-155-165-175#

    Again amazed b/c last winter 175# was my new 1RM. Now I'm doing it for reps. I feel a whole lot less dread about this move. So exciting!

    Hangin... read more

  9. RUN
    great Morning Hood Run 3.7 mi 00:42 11:19 pace

    I haven't done this in forever! Ran a 5K in my neighborhood. Wanted to do 5 but didn't quite have enough time. Nice hills on the run and I ran up them all - even though I gassed out a ... read more

  10. FIT
    good Box Squats/Bench Press + MetCon

    No longer in deload week, but haven't started formal program again yet. Working on some lifts that we don't do very often!

    Box Squats: 3-3-3-3-3 @ 115-125-135-145-155# I remember when... read more

  11. FIT
    good Sumo Deadlift + MetCon

    Still deload week, but we only did one lift. We rarely do heavy sumos so this was interesting.

    Sumo Deadlift: 3x2 @ 215#. So heavy! I'm def not as comfy with this type of pull as I am wi... read more

  12. FIT
    good Crazy 8's + The Sixties

    Deload Week at the gym so no heavy lifting! I was glad to have the break after a week of 1RM's but sad that my trainer decided to come up with ridiculous metcon's that take forever!

    Cra... read more

  13. RUN
    good Burnt Hickory Route #1 3.2 mi 00:44 13:39 pace

    I haven't run in 20 days. Oops. I'm changing that this week.

    Legs felt incredibly heavy and back a bit tight from the low-back heavy WOD I did yesterday. It was nice to be out there t... read more

    • Angela M.
      Angela M.

      Great job getting back to running! Miss ya!

      almost 5 years ago Like

    • Raquel W.
      Raquel W. Nice Job
      Nice Job:

      Aw it's always so difficult to start or renew a regimen! I'm doing the same. Kudos to you for getting it in!

      almost 5 years ago

  14. FIT
    great Power Snatch + "Engine 33, La...

    Power Snatch: 90#, new PR! I PR'd this lift last week but failed 2x @ 90# and it bugged me. I was thisclose to getting it right and just lost confidence. Nailed it today. Was feeling good ... read more

  15. FIT
    great Deadlift + Bench Press/Cobra

    Bench Press: One final PR attempt that was a no-go. Def not a good idea to attempt this the day after shoulder press. I stopped @ 115# because I was running out of time and I knew that 140# was ... read more

  16. FIT
    great Front Squat + Shoulder Press/...

    Front Squat - 165# New PR by 25# over Feb. Felt awesome. This lift is finally not killing wrists. Maybe doing it more is the answer...

    Shoulder Press: 105#, Failed @ 110# x 2. I don't kno... read more

  17. FIT
    good Bench Press+Back Squat/1K Row

    Bench Press: Was totally ready to PR and totally failed. Boo! Asked my trainer what schema to follow so as not to burn out. We did 1x4 @ 95#, 1x1 @ 115, 1x1 @ 125# which was a fail. Wut? I hit... read more

  18. FIT
    great Power Clean + Snatch/Cardio I...

    One-rep max week!

    Power Clean - Last time we tested back in Jan, my max was 115#. Since then, I've done a whole lot of work on technique and I've gotten used to doing heavier cleans (95... read more

  19. FIT
    good Bench Press,Deadlift + Team WOD

    Bench Press: 1x5 @ 45, 1x5 @ 75, 1x3 @ 95, 1x1 @ 110 then 5x2 @ 120. All the 120# went up nicely except for one wonky rep in the second set. I didn't have my foot planted well. Tough weight ... read more

  20. FIT
    great Front Squat, Snatch/2008 Cros...

    Ever since we got WODify at the gym, I stopped posting these workouts here. I'd be sad if I lost all my workout data though should we stop using that app! I'll track here again too.

    Fr... read more