Seamus O'Hara

Tag: Trail Running

  • Weekly Roundup: June 9th – June 15th

    Weekly Roundup: June 9th – June 15th

    This past week of training (June 9th – June 15th, 2025) was a fantastic block of layering different types of stimulus, from trail running and focused strength work to high-intensity intervals and a massive partner challenge. It was all about building a well-rounded fitness profile for the demands of Hyrox Toronto this October. Here’s a look back at how the week unfolded.

    A Quick Note on Volume & Intensity

    As always, the training I describe is tailored to my current goals and experience. It’s shared to provide insight and ideas, not as a direct prescription for everyone. Please listen to your body, scale appropriately, and prioritize good form and recovery. Consistent, smart training is the key to long-term success!

    The Week’s Training Log: Day by Day

    Monday, June 9th: Trail Running Safety & The Unexpected

    The week kicked off with a 12km trail run. This session turned into an important lesson on safety and navigating the unexpected when out in nature. It became more about problem-solving and being prepared than hitting specific paces, which is a crucial skill in itself.

    Read the full story and safety takeaways: [June 9th – Trail Running Safety: Navigating the Unexpected]

    Tuesday, June 10th: Forced Rest Day

    Tuesday was an unplanned but helpful recovery day. I was booked solid with work and didn’t have time to get a workout in. While it wasn’t my choice, getting that extra recovery time was definitely beneficial for the hard sessions planned for the rest of the week.

    Wednesday, June 11th: Training the Ego – Push/Core & a 5km Tempo Run

    Wednesday was a great lesson in smart training. I hit two distinct sessions with a clear theme: training for the intended stimulus, not just for heavy weight or max speed.

    • Workout 1 (Push & Core): A quick but intense session with three supersets (Push Press/Toes to Bar, Bench Press/GHD Sit-ups, Neutral Grip DB Incline/Tricep Extensions). The main takeaway was “checking my ego” by lowering the weight on several exercises to ensure I could complete all 20 reps per set unbroken with good tempo.
    • Workout 2 (5km Tempo Run): The goal was a sub-5:00/km pace, but not all out. It was a huge confidence booster to find I had to actively hold myself back to stay in the tempo zone, finishing with an average pace of 4:52/km.

    Read the full breakdown and my thoughts on smart training: [June 11 – Training the Ego: Push/Core Workout & 5km Tempo Run]

    Thursday, June 12th: Pull Strength & Lactate Threshold Intervals

    This was another multi-part day. It started with a 10km BikeERG warmup, followed by a pull-focused strength session with supersets (Barbell Rows, Ring Rows, Cable Pulldowns, various curls). The day finished with a brutal but effective lactate threshold running workout, consisting of two blocks of five 40-second hard intervals, which were hitting around a 3:19/km pace.

    My Takeaway: This day was all about building capacity at both ends: muscular endurance under load and the ability to handle and recover from high-intensity running efforts.

    See the detailed data for all three sessions: [June 12 – Hyrox Prep: Pull Strength & Lactate Threshold Run]

    Friday, June 13th: Partner WOD & a Sled Pull PR!

    Feeling a bit sore from the lactate run, I started with a deliberate 10-minute BikeERG warmup (holding >200W). Then, I teamed up with fellow coach Jordan for a massive “100 Rep Partner Challenge” (1km Row, 100 Wall Balls, 100 cal Echo Bike, 100 Box Jumps, 100 Burpee Pull-ups, 1km Row), which we finished in 27:09. The highlight of the day came afterward when I decided to test a heavy sled pull and hit a huge PR of 610 lbs for 100 feet!

    My Takeaway: A fantastic reminder of how training with a partner can push you to new levels, and that sometimes, even when you start out sore, you can hit a massive PR if you’re smart about your warmup and approach.

    Read the full story of the partner WOD and the PR: [June 13 – Partner WOD & a 610lb Sled Pull PR]

    Saturday, June 14th: Active Recovery Run

    After a big week, Saturday was a dedicated active recovery day. The only goal was an easy 6km run, holding a steady 6:02/km pace to get the blood flowing and flush out the system. This was crucial for setting up Sunday’s session.

    Sunday, June 15th: Quad Endurance Finisher

    The week finished with a time-crunched but intense quad-focused endurance workout. After a high-rep squat warmup, I hit two tough supersets: one with Barbell Bulgarian Split Squats and Air Squats, and another with Slantboard Goblet Squats and Barbell Reverse Lunges. This session was a real quad-burner and a great example of how a well-planned recovery day can lead to a high-quality performance the next day.

    Read the full breakdown of the recovery/performance combo: [June 15 – Recovery Run & A Brutal Quad Endurance Workout]

    Overall Weekly Reflections

    This week was a fantastic blend of high-intensity work, strength endurance, and smart recovery. It highlighted the importance of adapting sessions based on how the body feels (like dropping weight on June 11th) and using lower-intensity days to set up bigger efforts (like the June 14th run leading into the June 15th quad session). Every workout, whether a PR effort or an easy recovery run, served a specific purpose in the bigger picture of preparing for Hyrox Toronto.

    Ready for Your Best Hyrox Yet?

    Understanding how to structure a training week with varied intensity, volume, and recovery is key to long-term progress and peak performance. As a certified Hyrox Performance Coach, I can help you build your own effective plan for the October Hyrox in Toronto. Let’s strategize your success!

    Get in Touch

    How was your training week? What were your biggest wins or challenges? Share in the comments below!

  • June 9th – Trail Running Safety: Navigating the Unexpected

    June 9th – Trail Running Safety: Navigating the Unexpected

    Today, June 9th, 2025, I set out for what I thought would be a straightforward 10-12km trail run. Life has been busy lately, limiting my training windows, so I was looking forward to hitting the trails. However, what started as a familiar route quickly turned into an unexpected lesson in trail running safety and preparedness. It was a good reminder that even on known trails, conditions can change, and vigilance is always key.

    A Quick Note on Trail Running Risks

    Trail running offers incredible benefits – connecting with nature, reduced impact on joints, building ankle strength, and adding variety to your routine. But it’s essential to remember it comes with unique challenges. Always prioritize safety, prepare for the unexpected, and listen to your instincts.

    Today’s Adventure: Lost, Found, and Lessons Learned

    The Plan vs. Reality

    My goal was a quick 10-12km, and I pretty much hit the mark, covering 12.96 km. My Garmin clocked the total time at 1 hour, 41 minutes, and 19 seconds. Heartrate averaged 142 bpm which was in the zone 2 range I was hoping for, although I hit this run purely by feel and didn’t check my watch much until the fun began a little later. Pace was around 6:30-6:50/km which is around normal for me on a comfortable zone 2 trail run, again, only until the fun began..

    Lost in Familiar Woods

    The real surprises began when I got lost. Multiple times. I had to backtrack my way out of the woods twice, adding significant time and some distance to my run. What was surprising was that I’m incredibly familiar with these trails, having run them countless times. Yet, not having been here since last year, the landscape looked completely different – season changes alone can transform a familiar path into an unrecognizable labyrinth.

    I learned a valuable lesson about stubbornness: I ended up about 10 minutes off trail because I decided to keep pushing forward, even as the trail narrowed and disappeared, until I couldn’t see it at all anymore for the trees. Sometimes, the best solution when a trail shrinks is to backtrack and find another path rather than forcing your way through.

    Essential Trail Running Safety Precautions

    My adventure today highlighted several critical safety precautions every trail runner should remember, no matter how familiar the trail seems:

    • Always Let Someone Know: Inform a friend or family member of your planned route, estimated duration, and when you expect to be back. This simple step can be a lifesaver.
    • Bring Charged Devices: Carry a fully charged phone for emergencies. Even if you don’t expect signal, it’s vital for GPS or emergency calls in a pinch.
    • Download Offline Maps: Mobile signal can be unreliable on trails. Always download offline maps of your route (e.g., Google Maps, Gaia GPS) to your device. This allows you to navigate even without a connection.
    • Backup Navigation: Consider bringing a backup device (like a small power bank for your phone) and/or a traditional compass and map. Technology can fail, but a compass won’t.
    • Carry Water, Even on Short Runs: While today’s run wasn’t meant to be long, getting lost quickly turned it into a longer effort. Always bring water, even on short runs, as anything can happen, and hydration is crucial for clear thinking.
    • Don’t Assume Familiarity: As I experienced, don’t assume a trail you know well will look the same even just one year later, or even after a season change. Trails can get overgrown, washed out, or simply appear different.
    • Know When to Backtrack: Don’t get too married to the idea of pushing forward as a trail shrinks or becomes indistinct. Sometimes the safest and best solution is to backtrack and find another, clearly marked path.

    Trail running is a fantastic activity for physical and mental well-being, but it’s important to respect the wild. Being prepared can turn a potential hazard into a memorable adventure with valuable lessons.

    Ready to Run Safely & Smartly?

    Whether you’re hitting the trails or training for Hyrox, understanding smart preparation is key. As a certified Hyrox Performance Coach, I can help you build a robust training plan that includes not just fitness, but also crucial safety and adaptability strategies.

    Schedule Your Coaching Consultation

    How do you prepare for your trail runs? What are your essential safety tips or lessons learned from unexpected adventures? Share in the comments!

    Workout Summary

    Metric Value
    Date Mon, June 9, 2025 at 12:57 P.M.
    Total Distance 12.96 km
    Total Duration 1:41:19
    Pace 7:50 min/km
    Elevation Gain 234.91 m
    Elevation Loss 233.49 m
    Average HR 142 bpm
    Max HR 164 bpm
    Calories 1113 C
    Steps 13832
    VO2 Max 51
  • June 2 – The Value of Short Runs When Life Gets Busy

    June 2 – The Value of Short Runs When Life Gets Busy

    Today, Monday, June 2nd, 2025, was one of those days where the best-laid plans hit the reality of a packed schedule. I was shorter on time than I would have liked for a main session but really wanted to get a good run in. The original hope was to hit a more substantial strength workout in the afternoon, but unfortunately, work commitments completely took over, and that second session just wasn’t feasible. It’s a perfect example of the daily juggle we all face trying to balance fitness with work and life, and a good reminder that adapting our training to make the most of the time we have is a key skill for long-term consistency.

    A Quick Note on Volume & Intensity

    As always, the training I describe is tailored to my current goals and experience. It’s shared to provide insight and ideas, not as a direct prescription for everyone. Please listen to your body, scale appropriately, and prioritize good form and recovery. Consistent, smart training is the key to long-term success!

    Making Time Count: Adapting When Life Gets Busy

    Life inevitably throws curveballs at our best-laid training plans. Work, family, and unexpected events can make dedicating multiple hours to a workout seem impossible. It’s tempting to adopt an “all or nothing” mindset and skip training altogether if the “perfect” session isn’t achievable. However, for long-term progress, especially when preparing for demanding events like Hyrox or pursuing overall health, learning to adapt and make the most of the time you *do* have is a crucial skill.

    When time is short, or plans change, the goal isn’t just to do ‘something’ for the sake of it, but to perform a focused, quality session that still contributes to your goals. This might mean a shorter workout than originally planned, or one with adjusted intensity or volume, but one that maintains purpose. A strategically planned session, even if not your “A” workout for the day, can still provide a valuable training stimulus, help maintain routine, offer mental clarity, and keep your momentum strong. It’s about being smart and intentional with your available time, ensuring that even on the busiest days, you’re taking a deliberate step forward towards your Hyrox ambitions or general fitness targets.

    Today’s Trail Run: The Details & Intentions

    Given that my afternoon was unexpectedly filled with work, I made sure to get out for this trail run. The primary goal wasn’t to break records, but to get in a solid aerobic effort, enjoy some fresh air on the trails, and keep my heart rate primarily under 150 bpm. On trails with varied elevation, maintaining a specific heart rate zone sometimes means strategically walking the steeper pitches, which is perfectly fine and often a smart way to manage effort and stay within the intended training zone for aerobic development.

    The run ended up being **11.82 km**, completed in **1 hour, 20 minutes, and 55 seconds**. This came out to an average pace of around **6:51 min/km**. For me, this duration is a “shorter” long run, but a very valuable piece of aerobic work nonetheless.

    Why This Kind of Run Matters for Hyrox (and Life) – Especially Trail Runs!

    Even a run that’s primarily about “time on feet” at a controlled effort contributes significantly, and trail running offers some unique advantages:

    • Builds Aerobic Base: Runs like these are fundamental for cardiovascular fitness and efficiency, the foundation of Hyrox performance. Keeping the heart rate in a controlled zone, like aiming for under 150bpm for this run, specifically targets this.
    • Gentler on the Joints: Compared to road running, the softer, more varied surfaces of trails can be gentler on the knees and other joints, which is beneficial when managing overall training load, especially with higher running volumes.
    • Strengthens Ankles & Stabilizers: The uneven terrain of trails forces your ankles and smaller stabilizing muscles to work harder, improving proprioception and resilience against injuries – crucial for navigating Hyrox obstacles and varied race surfaces.
    • Reinforces Habit & Routine: Showing up, even when original plans change, keeps the fitness habit alive.
    • Mental Well-being & Connection to Nature: A trail run can be a fantastic stress reliever and mood booster. The fresh air and connection to nature offer mental benefits that go beyond the physical.
    • It All Adds Up: Consistent efforts, even if they aren’t always at peak intensity or maximum duration, accumulate over time to build significant endurance.

    My Experience & Reflections

    I went into this run knowing it was likely the only significant movement I’d get for the day due to work. While I was initially disappointed that my planned afternoon workout wasn’t going to happen, getting this ~80-minute trail run done felt like a solid win. It wasn’t about chasing paces, but more about sustained effort in nature and keeping my heart rate in that aerobic zone. The trails always offer a good mental reset. It’s a strong reminder that flexibility is key in training; sometimes you have to adapt to life’s demands and still find a way to get quality work in that aligns with your goals.

    Fitting Fitness Into a Busy Life

    Juggling training for an event like the October Hyrox in Toronto with work and life can be tough. As a certified Hyrox Performance Coach, I can help you create realistic and effective training plans that fit *your* schedule, ensuring you make consistent progress even when time is tight. Let’s find what works for you!

    Get in Touch

    How do you manage to squeeze in a workout on your busiest days? What are your go-to sessions when time is limited but you still want quality work? Share your tips in the comments!

    Trail Run Summary (June 2, 2025)

    • TOTAL DISTANCE: 11.82 km
    • TOTAL TIME: 1:20:55
    • AVG PACE: ~6:51 min/km
    • AVG HR: 140 bpm
    • MAX HR: 157 bpm
    • CALORIES: 973 C
    • AVG POWER: 272 W
    • AVG CADENCE: 155 spm
    • TOTAL ASCENT: 185 m
    • Focus: Sustained aerobic effort (HR aiming under 150bpm for most), time-efficient training given constraints, enjoying nature.

    Detailed Lap Data

    Lap Time Distance (km) Avg Pace (min/km) Avg HR (bpm) Max HR (bpm) Avg Power (W) Avg Cadence (spm) Ascent (m)
    16:56.11.006:5613214327515613
    26:52.81.006:5313614327415514
    36:49.71.006:5013814327415510
    46:49.01.006:4914014527415512
    56:51.01.006:5114114627415512
    66:49.01.006:4914214727615517
    76:51.11.006:5114314827715520
    86:51.31.006:5114314827515416
    96:53.81.006:5414414827315422
    106:53.11.006:5314415027315520
    116:52.61.006:5314615327415424
    125:25.50.826:321501572841565
  • May 28 – Hyrox Training: Legs, Tabata & 10k Trail Run

    May 28 – Hyrox Training: Legs, Tabata & 10k Trail Run

    Wednesday, May 28th, 2025, was another session focused on building specific capacities with Hyrox in mind. The day was split into three main parts: a strength session focused on legs with some interesting squat variations and unilateral work, a classic Tabata metcon from the CrossFit Birch Bender WOD, and a 10km trail run to round things out.

    My legs actually weren’t complaining too much today; I felt nicely recovered from last week’s hard training and was ready to hit the gym. That said, I decided to keep the overall intensity a bit reduced again, with the plan to hit a big session on Sunday after a few days of work coming up. So, while I felt good, it was still a day for smart training rather than an all-out assault.

    A Quick Note on Volume & Intensity

    Before we dive into the details, I want to share a quick thought: The volume and intensity described in some of my training logs are specific to my current training cycle, experience, and personal goals of testing my limits and building fortitude for long, grinding events. This isn’t a blanket recommendation for everyone to follow verbatim. Always listen to your body, prioritize good form, ensure adequate recovery, and scale workouts appropriately to your current fitness level and goals. Consistent, smart training will always yield the best long-term results. Where applicable, I’ll offer some scaled options for the workouts I share.

    Workout 1: Leg Strength Focus – Endurance & Time Under Tension

    This part of the session was designed to build leg endurance through lots of time under tension, working through a variety of squat patterns and unilateral movements. Building this kind of muscular endurance is crucial when dealing with challenges like the sled push in Hyrox, which keeps your quads under tension for a significant duration.

    The Workout Blueprint:

    • Squat:
      • 135 lbs x 20 reps
      • 135 lbs x 20 reps
      • 135 lbs x 20 reps
    • Slant Board Goblet Pause Squat:
      • 35 lbs x 20 reps
      • 52 lbs x 20 reps
      • 52 lbs x 20 reps
    • Slant Board KB Clean Pistol Squat (alternating legs):
      • 26 lbs x 10 reps (per leg)
      • 17 lbs x 10 reps (per leg)
      • 17 lbs x 10 reps (per leg)
    • DB Bulgarians:
      • 30 lbs dumbbells x 20 reps (right leg)
      • Rest 1:00
      • 30 lbs dumbbells x 20 reps (left leg)
      • Rest 1:00
      • 30 lbs dumbbells x 20 reps (right leg)
      • Rest 1:00
      • 30 lbs dumbbells x 20 reps (left leg)
      • Rest 1:00
      • 30 lbs dumbbells x 20 reps (right leg)
      • Rest 1:00
      • 30 lbs dumbbells x 20 reps (left leg)
      • Rest 1:00

    Movement Breakdown & Rationale:

    Squats: The foundation for lower body strength, targeting quads, glutes, and hamstrings. High reps at a moderate weight build muscular endurance, critical for sustained efforts like the Hyrox sled push.
    Why I chose them: To build a solid base of leg strength and work capacity with a significant volume of repetitions, focusing on time under tension.

    Slant Board Goblet Pause Squat: Using a slant board can reduce the demand on ankle dorsiflexion in the lower ranges of the squat, allowing for a deeper position and often more quad emphasis. It can also be a bit gentler on the knees for some individuals. The goblet hold engages the core, and the pause at the bottom eliminates momentum and builds strength out of the hole.
    Why I chose them: To target the quads more specifically, work on depth, and build isometric strength in the bottom position.

    Slant Board KB Clean Pistol Squat: This is a challenging unilateral movement. The slant board can make it easier to get out of the hole in a pistol squat and can be gentler on the knees. It’s not a replacement for a full pistol squat but serves as a good progression when working towards weighted pistols or aiming for higher reps with load. The kettlebell clean aspect adds a coordination and balance component, rather than focusing on explosive power with the lighter weights used.
    Why I chose them: I opted for the slant board for this movement because I wanted to hit a higher rep range than normal while still working loaded pistols, focusing on balance and single-leg stability.

    DB Bulgarians (Split Squats): An excellent unilateral exercise for targeting quads, glutes, and hamstrings independently, while also improving balance and hip stability. Doing 20 reps in a row, one leg at a time, with a total load of 60lbs (30lbs per hand) is very challenging. The 1:00 rest also kept recovery relatively low, which increased the intensity.
    Why I chose them: These were the hardest part of this strength workout but are one of my favorite exercises for building robust single-leg strength and endurance.

    Scaled Options for Leg Strength:

    • Squats: Bodyweight squats, goblet squats with lighter weight, reduce reps/sets.
    • Slant Board Goblet Pause Squat: Regular goblet pause squats, or slant board squats without the pause/lighter weight.
    • Slant Board KB Clean Pistol Squat: Scale to assisted pistol squats (e.g., holding onto a rig, using bands), pistol squats to a box (limited range of motion), or DB Bulgarians can also serve as a progression towards pistols.
    • DB Bulgarians: Bodyweight Bulgarian split squats, or use lighter dumbbells/reduce reps.

    Workout 2: Metcon – Tabata Finisher (CrossFit Birch Bender WOD)

    To cap off the strength work, I jumped into a quick but intense Tabata interval session, which was part of the CrossFit Birch Bender WOD for the day. Interestingly, this was the inverse of the Tabata structure from a workout earlier in the week (20s work / 40s rest vs. 40s work / 20s rest).

    Tabata Structure:

    • 10 Minutes Total (5 Rounds):

    Movement Rationale & My Experience:

    Max Reps Strict Pull-ups (Tabata): A classic test of upper body pulling strength and endurance. The strict nature emphasizes true strength over kipping momentum.
    My experience with this movement: Performing these in short, intense 20-second bursts with limited recovery is a great way to build pulling capacity and grip endurance. My reps per round were: 11, 10, 10, 8, 10.

    Max Cals BikeERG (Tabata): A full-out sprint for calories on the BikeERG.
    My experience with this movement: This is all about pushing for maximal cardiovascular output and anaerobic power in short windows. My calories per round were: 14, 14, 12, 12, 13.

    This Tabata was a tough 10 minutes! The longer 40-second rest period (compared to a traditional 20s on / 10s off Tabata) allowed for a slightly better recovery between efforts, but the max effort nature of each 20-second window still made it very challenging.

    Scaled Options for Tabata:

    • Strict Pull-ups: Banded Pull-ups, Jumping Pull-ups, Ring Rows, or Bodyweight Rows. Aim for max quality reps in the 20 seconds.
    • BikeERG Cals: Use any cardio machine (Rower, SkiErg, Air Bike) and aim for max effort. Alternatively, perform a bodyweight cardio movement like burpees, high knees, or jumping jacks for the 20-second intervals.

    Workout 3: 10km Trail Run

    Later in the day, I headed out for a 10km trail run. The intention here was an easy pace, a “short run” for me, but it’s important to remember that “easy” and “short” are relative to an individual’s current fitness and training volume. A 10km run is a significant effort, and just because it might feel manageable for one person doesn’t mean everyone should go out and tackle that distance without appropriate preparation.

    Trail Run Key Metrics & Splits (May 28, 2025)

    Metric Value
    Activity NameBendor And Graves Trail Running
    Total Distance10.38 km
    Total Duration1:10:41 (hh:mm:ss)
    Average Pace~6:49 min/km
    Average HR153 bpm
    Max HR165 bpm
    Calories878 C
    Average Power302 W
    VO2 Max51
    Training EffectAerobic Base (Aerobic: 3.3)
    Elevation Gain203.8 m
    Fastest 1km Split6:19
    Fastest 5km Split33:41
    Fastest 10km Split1:08:09

    My Experience (Trail Run):

    This was a really enjoyable run through Bendor And Graves. I focused on maintaining a comfortable, conversational pace, enjoying the scenery and just getting time on my feet. It served as a good mental reset and a way to build my aerobic base further without overly taxing the system after the morning’s sessions. The watch glitch from earlier in the week (lap 9 of my previous run) thankfully didn’t repeat itself today!

    Overall Reflections:

    Today I was feeling great, nicely recovered from last week’s hard training and ready to hit the gym. I decided to keep the overall intensity a bit more controlled, with the plan to hit a big session on Sunday after a few days of work coming up. This multi-part day, with its focus on leg endurance, a sharp Tabata, and a steady trail run, felt like a productive way to maintain momentum while still managing overall load. It’s all about making smart choices based on how you feel each day, while still chipping away at those larger Hyrox goals.

    Adapting Your Training for Hyrox Success

    Every training day offers an opportunity to learn and progress, even when you’re managing fatigue or focusing on specific aspects of recovery and endurance. As a certified Hyrox Performance Coach, I can help you design workouts that fit your life, your recovery needs, and your ambitions for the October Hyrox in Toronto. Let’s build a smart and effective plan together!

    Get in Touch

    How do you approach training when your body is feeling good but you’re planning for a bigger upcoming session? Share your strategies in the comments!

    Workout Summaries (May 28, 2025)

    Strength Session (Leg Focus):

    • Focus: Lower Body Strength & Unilateral Stability for Endurance
    • Notes: Emphasis on volume, time under tension, and movement quality. Watch issue at start of this block meant precise timing per exercise not logged.
    • Exercises Performed:
      • Squat: 3 sets of 20 reps @ 135 lbs
      • Slant Board Goblet Pause Squat: 1 set x 20 @ 35 lbs; 2 sets x 20 @ 52 lbs
      • Slant Board KB Clean Pistol Squat (alternating): 1 set x 10/leg @ 26 lbs; 2 sets x 10/leg @ 17 lbs
      • DB Bulgarians: 3 sets x 20/leg @ 30 lbs dumbbells (1:00 rest between legs & sets)

    Metcon (Tabata Finisher – CFBB WOD):

    • TOTAL TIME: 10:00
    • Structure: 5 Rounds of (20s Max Reps Strict Pull-ups, 40s Rest + 20s Max Cals BikeERG, 40s Rest)
    • Pull-up Reps per Round: 11, 10, 10, 8, 10
    • BikeERG Cals per Round: 14, 14, 12, 12, 13
    • Focus: High-Intensity Interval Training, Upper Body Pulling Strength, Anaerobic Capacity

    Trail Run (10km):

    • Activity Name: East Gwillimbury Trail Running
    • TOTAL TIME: 1:10:41 (hh:mm:ss from Garmin data)
    • MOVING TIME: 1:10:08 (hh:mm:ss from Garmin data)
    • DISTANCE: 10.38 km (from Garmin data)
    • AVG PACE: Approx. 6:49 min/km (Calculated: Duration/Distance)
    • AVG HR: 153 bpm (from Garmin data)
    • MAX HR: 165 bpm (from Garmin data)
    • CALORIES: 878 C (from Garmin data)
    • AVG POWER: 302 W (from Garmin data)
    • VO2 MAX: 51 (from Garmin data)
    • TRAINING EFFECT: Aerobic Base (Aerobic: 3.3, Anaerobic: 0.0 – from Garmin data)
    • ELEVATION GAIN: 203.8 m (from Garmin data)