Running

8.0 in 1:06:06 (8:16).  Short cemetery loop.  A couple of good hills to climb on this loop.  Took it easy.  Pretty sore from Saturday's workouts.

PM 5.10 in 41:19 (8:06).  Ran nice and easy around the JRP out by Saratoga. 

Crossfit.  AMRAP in 20 min of 8 pull-ups, 8 box dips, 4 hand stand push-ups and 8 kettle bell swings at 44 lbs.

PM 5.0 on the TM.  Some faster miles thrown in. 

PM Crossfit. 4 rounds for time of 21 wall balls, 15 power cleans (105 lbs) and 9 burpee pull-ups.  Was going to run a few on the TM after at the LC, but I was soaking wet from sweat and just ready to be done.

8.0 in 1:02:38 (7:50).  Short cemetery loop.  Same route as Monday morning.  My goal was to beat Monday's time, which shouldn't have been very hard to do since I took it easy that day.  Nice run.  Kept the effort up.

PM Crossfit.  5 rep dead lift max (225 lbs).  21-15-9 of dead lifts (175 lbs) and 400 M run.  I'm counting the running. 

4.0 no watch.  Slow and easy out towards my old church and the freeway.

PM Crossfit.  18 min AMRAP of 15 box jumps, 12 push press (85 lbs) and 9 toes to bar.  Good workout. 

18ish miles in 2:26:11.  My garmin went all wacky on me around mile 13 and it added mileage.  So my mileage is a pretty good estimate.  Started just before 5:30.  It was about 30 degrees.  Got up to 300 W. and hopped on the paved trail that heads north.  I've ran on this trail a bit, but today I was staying on it until it ended.  It went all the way up to Timp Highway.  I crossed there and ran up into Traverse.  I was on the end where there were no houses initially.  I climbed and climbed until the road ended and then ran on the dirt a bit.  Tons of deer up at the top.  I probably saw 75 head of deer on the run.  Turned around and came home and added some on in Lehi.  Good run and nice to run a different route.

Crossfit.  10 rounds of 4 tire flips and 100 m sprint.  I quit sprinting after the first 3 cause my left heel was bugging me.