Tuesday, September 28, 2010

15K run for time AND 50 burpees for time

15K run
I did 9.5 miles
Total time: 1:30:08 / 9:29 mph

This was a very good run. Feel like I managed my pace well. Didn't feel the need to stop. Ran a couple of good hills and felt strong throughout. Was able to put on little kick to finish strong. I set my Garmin as one 9.5 mile interval so didn't get mile splits — DOH! But I think my first mile was just under 9 minute pace and I think my last mile may have been too. Ran this outside after work accepting and open to the fact that I would likely get rained on. So par for the course for me! However, there were just a few sprinkles at the start and mostly dry for the rest of the time. It WAS quite humid though, but it was nice to be out there in shorts and tank.

Wore the Saucony Kinvaras. Still liking them but thinking I need to go up half a size.

Shortly afterwards:
50 burpees for time: 5:31

In other news — my husband picked me up from work today so I could get home a little earlier than usual and get this run done outside. As I work downtown in Hartford, but right in the plaza building — the plaza being connected right to the Founder's Bridge— I usually walk over the bridge to the East Hartford side so he doesn't have to drive all the way into the "city". So I did this today and as I got over to the East Hartford side, I could see that there was police activity down below by the river. Stopped to look over the edge and noticed a body covered with plastic — apparently just pulled out of the river... was shocking to realize what I was looking at. Gave me a little chill. Not sure if it was a jumper, a victim of fowl play or an accident... Puts a lot of things in perspective when you see something like that... right there...

Oh, I signed up for the Hartford Half Marathon since I have a 13.1 mile training run on my schedule for that very same day!

Monday, September 27, 2010

Sunday, September 26, 2010

Swim 3x400 (@100% effort) AND Adventures in the Family Locker Room

This morning:
Swim 3 x 400 yards @ 5 minutes rest (100@ effort)
7:26/1:51 per 100  awesome!
7:37/1:53 per 100 what...? :|
7:45/1:56 per 100 meh...  :\

Additionally, I did:
WU 500 (10:11), DR 4x50 Catch up, CD 500 easy (10:50) and 50 breast stroke

Went to the Y this morning to get the swim done. The women's locker room was closed for repair and a sign instructed us ladies to please use the family locker room. No big deal right? So, in I go with my ill conceived notion of just what exactly a family locker room is... I'm thinking young moms with their little kids... no big deal. So I get in there and need to tinkle. Turn all the corners trying to find the stalls but I can't figure out where they are. I ask a women at the mirrors who's going at her head with a curling iron like its her job and she points me to the toilets that are individual private rooms behind locked metal doors clearly marked "restroom". DOH!

Take care of the business of tinkling and proceed to my chosen locker to get dressed for the pool. Whip off my shorts and underpants and pull on half my bathing suit (yup, right there in front of my locker :). Turn around and see a guy standing not two and half feet behind me at a locker on the other side! Double DOH!! I mutter a swear word under my breath and scurry to one of the changing stalls in another part of the locker room. I can't help but wonder who was more embarrassed... him or me. I have no idea how long he was there and whether or not he got to see me whipping off my shorts! So now I'm starting to fully grasp the concept of a family locker room.

Now the thing is, this guy didn't appear to have any kids with him... so I'm wondering why the heck he was in there in the first place. Capitalizing on my confusion is my guess ;).

Came out of the changing stall fully suited, head held high like nothing had happened and proceeded to lock down my stuff and head out to the pool. Hey look, if the guy saw my bare arse, its no big deal and prolly made his day. NBD.

After the swim, I came back into the family locker room knowing that anything I would do to exit the Y would need to be done behind closed doors or curtains or what have you. I accomplished this without any breech of privacy. As I stood at my locker fully clothed packing my bag, there was a young mother and her son. The boy — all of maybe 4 — wanted to get changed inside one of the tall lockers. Very funny. The mom wasn't down with this idea, but the kid insisted and ultimately won out. Now this mom asked ME if she could get changed right there in front of the locker. So clearly she didn't get the concept of the "family locker room" either. I told her about my experience earlier and advised her to take it to one of the changing stalls. Of course, she had to wait until her kid was done changing inside the locker... :). He didn't realize it would be dark in there when the locker door was shut so there was a lot of opening and closing and checking to see if mom was still waiting outside. Pretty cute and very funny.

As we were both standing there chuckling about her kid putting on his underoos in the locker, a tour came right through the area. A male Y employee, a dad and his tween-aged son and daughter in tow. Suffice to say that that mom was relieved that she hadn't stripped off her suit right there at the lockers :).

Here's hoping the women's locker room is all fixed up the next time I go to the Y :)

Saturday, September 25, 2010

150 wall ball shots for time AND 20K Bike TT

150 wall ball shots for time
Total time: 6:20

Last time I did these was July 10 at 7:12 total time, so that's a nice improvement. Warmed up for this with and easy 2 mile run on the street. Running felt so much easier today than it did last night.

A little later:
20K Bike TT
Total time: 38:31 / 19.5 MPH / AHR 139

Tough little ride today... not by best time at all...very warm, very windy and my legs felt kinda toasted.

Friday, September 24, 2010

4x800 run AND 100 push ups for time

4x800 @ 3 min. rest 80% effort

5 min WU AHR 134
5 min CD AHR 147

4:07 AHR 150
4:10 AHR 153
4:09 AHR 154
4:04 AHR 152

I really had to push myself to go out at 6:30PM and do this workout... but I got it done so all good :)

Immediately following:

100 push ups for time (knees)
total time = 8:45

Thursday, September 23, 2010

CF WOD: 100 pull ups, 100 push ups, 100 sit ups, 100 squats for time AND bike 1 mile, rest 1 minute x15

In the morning...

100 pull ups, 100 push ups, 100 sit ups, 100 squats for time
Total time: 16:52

I broke these out in to 4 sets of 25 each. The pull ups and push ups were murder!

In the evening...

Bike 1 mile, rest 1 minute x 15

Mile 1  3:13:30/18.6 AHR 132
Mile 2  3:06:90/19.3 AHR 139
Mile 3  2:56:86/20.4 AHR 138
Mile 4  2:50:10/21.2 AHR 139
Mile 5  2:46:85/21.6 AHR 140
Mile 6  2:48:04/21.4 AHR 140
Mile 7  3:04:65/19.5 AHR 141
Mile 8  2:45:43/21.8 AHR 137
Mile 9  3:06:28/19.3 AHR 158
Mile 10 3:08:51/19.1 AHR 156
Mile 11 3:12:95/18.7 AHR 157
Mile 12 2:48:24/21.4 AHR 157
Mile 13 3:04:25/19.5 AHR 154
Mile 14 3:03:18/19.6 AHR 153
Mile 15 3:09:45/19.0 AHR 154

Finished this up in the dark. Days are getting short!

Wednesday, September 22, 2010

CF WOD: Run 400M, 21 KB swings (35#), 12 pull ups x 3 for time AND Swim 700 yards

This morning:

CF WOD: Run 400M, 21 KB swings (35#), 12 pull ups x 3
Total time: 13:54 (I ran .3 miles x 3 rather than  400M)

The WOD was for yesterday but didn't get to it. My goal today was to get it done in the morning before work— which i did! Started with 2 easy miles on the tready to warm up.

This evening:

Swim 700 yards
Total time: 14:00 

Swim 300 (5:43)
50 DR
50 Swim (:51)
50 DR
50 Swim (:51)
100 CD breast stroke

Yah, I know... lame-o time there. So I began my workout with the intent of starting with 300 yards for warm up. As I got into it, I decided to just go ahead and get the 700 done. I swam the first half of the 700 easy thinking I'm just warming up. Then once I decided this was the 700, I picked it up. I'd gotten to the gym a little late and felt under pressure to get done before they shut down (actually had plenty of time, but it just felt late...)

So completed the 700 and saw my very unimpressive time and decided to do the 300 hard just to make up for the seeming lack of effort on the 700. Yup, I do hold myself accountable to myself...

Tuesday, September 21, 2010


20K Bike TT
Total time: 37:42
19.9 MPH
AHR 142

Not my best time, but I'll attribute that too the nasty chip seal surface on my road, the headwind coming out of the south and the mismatched wheels on my tri bike at the moment — one vista and one mavic. My effort was good and I felt strong from start to finish though.

Took the Zipps off so as not to detroy them again. Just had them rebuilt. Not cheap...

It was chilly out this evening and I just barely got this done before dark. Days are getting shorter which will make it really tough to get these rides in. I'll avoid the trainer for as long as I can!

Didn't get the CF WOD done but will do it in the morning.

Monday, September 20, 2010

1-1-1-1-1-1-1 Deadlifts AND 21, 15, 9 back squats, run

1-1-1-1-1-1-1 dead lifts

Okay, not gonna lie. I was a nervous about doing these. Its been a while and I really didn't want to fire up the glute. However, they went very well and I felt super strong. 138 felt like nothin'! 188 was challenging, but mostly because I could barely keep my hands around the bar. I believe I failed at 198 last time. I didn't try to go there today because Arizona is coming up fast. I'm feeling good and want to keep up the momentum :).

I warmed up with an easy 2 mile run on the treadmill at just over a 9 minute pace. Additionally, I back squatted my husband in the kitchen. Yes, really! He weighs 165 lbs! I was shocked at how easy it was. So was he! Just horsin' around :)

After the dead lifts, I did yesterdays CF WOD. I didn't get to the gym so ended up subbing running for rowing which — it turns out — is how I've done this workout two time previously. So all good.

CF WOD: 21 back squats (88#), .3 mile run, 15 back squats, .3 mile run, 9 back squats, .3 mile run
Total time: 11:05

This was 1:15 slower than last time when I used 78# and :20 seconds slower than the time before that when I used 70# so I'll attribute the longer time to the greater weight — or maybe it was just trying to get the tready up to speed and perhaps not running as fast... Either way — again, I felt strong on the squats and the run and was very happy to get both workouts done tonight. All caught up! Oh, I also did 3 sets of 12 shoulder presses @ 50 lbs. These actually help my shoulder to feel better when its sore.

I'm starting — finally — to get excited about IMAZ. We just booked flights and accommodations for post race vaca in Sedona.

Sunday, September 19, 2010

Swim 4x400 @80 effort

Swim 4x400 @80 effort (keep each rep within 4 seconds of each other)

Hit the pool at the Y this morning. Wanted to get there early to beat all the floaters and kiddies. Opens at 9 on Sunday and I managed to get into the pool around 9:30 so it happened that I was only one of two in the 8 lap pool getting started. Yes!

Goal was to keep each of the four hundreds within 4 seconds of each other. I'd say I pretty much nailed that objective. Felt good in the water. Left shoulder was sore though afterwards and still. Ongoing issues but not stopping me from doing anything.

WU 500 (10:04)
DR 4x50 catch up
MS 4x400 (80% effort, each rep within 4 sec. of each other)
(7:39, 7:37, 7:39, 7:41)
CD 200 free, 100 breast

No rowing machine at the Y (go figure...) so putting off the WOD til tomorrow. I feel pretty cooked tonight anyhow.

Saturday, September 18, 2010

CF WOD: Run 500M, 50 squats, 10 burpees x 4 AND 45 minute bike TT

CF WOD: Run 500M, 50 squats, 10 burpees x 4 for time
I did: Run .3 miles, .3 miles, .3 miles, .2 miles on the tready
Total time: 19:55

Tough little workout. Warmed up with a 2 mile run outside. Did same workout on 8/27 and was about 40 seconds faster today! (8/27 — 20:36)

45 minute bike TT: 14.82 miles (19.8MPH, AHR 137)

Friday, September 17, 2010

Bike 5 min. on, 2 min. off AND 1-1-1-1-1-1-1 back squats

 Bike: 5 min. on, 2 min. off x 4

1.78 miles/ 21.3 mph/ 140
1.70 miles/ 20.4 mph/ 141
1.75 miles/ 21.0 mph/ 143
1.87 miles/ 21.1 mph/ 141

Back squats: 108 - 118 - 118 - 128 -  138 - 138 - 138

This was supposed to be yesterday's workouts but I wasn't feeling a little under it so decided to take a rest day. Went to bed early and still didn't really feel good all day today. However, I did NOT want to fall any further behind on my workouts for this week. Sooooo, I got myself on my bike and hammered out those 5 minute intervals. Surprised myself at how good/strong I felt.

Did the back squats immediately following the bike intervals. Haven't done 138 in a while — if ever... Again, I felt strong and whatever was ailing me the last two days felt better too.

Wednesday, September 15, 2010

CF WOD: Row 500m and KB swings AND Swim 800

Hit the gym after work to get both of these workouts done.

Started with the CF: Row 500m, 50 KB swings, Row 500m, 40 KB swings, Row 500m, 30 KB swings
I did: Row 500m, 50 KB swings, Row 500m, 40 KB swings (20#), Row 500m, 30 KB swings, Row 500m, 20 KB swings, Row 500m, 10 KB swings, Row 500m (I misread the workout on my Android... :) doh!)
Total time: 21:28

I did the swim immediately following the CF WOD.

800 yards

Again, got confused and stopped at 16 laps with a time of 8:11. Realized I needed to do another 16. Time for the next 16 was exactly 8:11. So super slow, but wow! — super consistent :)

My shoulders are toast!

Tuesday, September 14, 2010

Run 5K for time

Ugh! Didn't get to this until 7:00 PM. Thought I might die getting started (but, I didn't ;))

Run 5K for time
Total time: 27:16

Ran outside:
mile 1 8:36
mile 2 8:54
mile 3 8:50

AHR 150
MHR 155

Not my best time, but considering I'm 2 days out from a half iron its not too shabby. Might have gone better had I gotten it done early this morning... or had time to get a quick warm up on my bike first.

An observation with regard to effort on the run. During Sunday's 13.1, I found that I was really able to find some energy in those last 2-3 miles to pick up the pace and get home. I think this is the result of the level of intensity in so many of the prescribed workouts. So the key for me seems to be to figure out what the sustainable pace is and know that I can work my way into a harder effort during a race. What happened at Litchfield I think... is that I had no idea what pace I was running in the first mile so I just ran myself into hyperventilation and then couldn't recover well enough to keep going at a sustainable pace. Does that make sense???

I wore the Saucony Kinvaras. They're a pretty sweet ride. We'll see how they hold up under my burliness. Yes, I really do have the hot pink ones... bought them from trisports.com and they only had this color! They're actually pretty cool looking though :)

Monday, September 13, 2010

Row 500M, 21 dumb bell thrusters (25#) x 3 for time

Felt a bit tired today and sore in my lower back and left glute, but not bad overall.

Was good to move it all around some after work at the gym.

CF WOD: 500M Row and 21 dumb bell  thrusters (25#)
I did 24# (two 12# dumb dumb bells)

Total time: 11:45

Didn't push really hard on this, but didn't slack on it either. Got a good sweat going for sure! Had to make my way from the rowing machine to the spot where I'd left my dumb bells set up. A guy and his trainor kept getting in my way... doh!

Ran 1 real easy mile on the tready to warm up. My glute was sore from the race and then from sitting all day so wanted to be sure and warm things up before yanking on the rower.

Cooled down with another .5 miles on the tready.

Felt much better overall after the workout.

Sunday, September 12, 2010

FIRM MAN HALF IRON: Breaking through...


Total time: 5:47:47 
Swim: 36:21 (11/AG)
T1: 2:21
Bike: 3:04:12 (6/AG)
T2: rolled into bike split?? no time given for any racer... 
Run: 2:04:52 (5/AG)

6 of 12 in my Age Group

This is roughly a 3 minute PR over last years time. I know — small potatoes! But given how I've been struggling with the run, I'm pretty jazzed with this performance.

Last year I did this race to wrap up my season after LP and Litchfield.
Total time: 5:50:57
Swim: 36:39
Bike: 3:08:08
Run: 2:01:37

5 of 12 in AG

So really its the same result, but just that I was able to achieve and exceed last years' result makes me happy. Feel like it was a successful race and I'm finally starting to turn the corner on the new training protocol.

Here's how it went:

Spent a relaxing evening at my SIL's Mom's house in Charlestown, RI. We cooked our own dinner instead of going out which is always best! — Grilled chicken breast, sweet potato and broccoli and a couple of nuts :). Had oatmeal, eggs and a bagel for breakfast on Saturday and a Subway sandwich for lunch. Drank some Gatorade with lunch and stayed on hydration all day.

Packet pick up around 2 on Saturday — a gorgeous day!  — and a quick swim. The water was awesome and fairly calm. Swam for about 15 minutes.

Back to the house and a quick ride on the bat with Sully, then a quick run. Ate dinner and hit the sack soon after. I was feeling good and wanted to be sure and get a good night's sleep.

Up at 4:20. Oatmeal, nuts, banana, couple bites of a buttery bagel and some coffee. Got nervous and couldn't eat any more than that. Off to the race site around 5:30.

It was freezing! About 52 degrees when the sun came up. Set up transition. Had the last rack again, which was great. Plenty of space and easy to find. Close to bike out and run out. Got everything ready and sipped on some EFS. Hit the bathroom, stuffed myself into my full wetsuit and made the long trek down to the swim start with Sully. I was plenty warm by the time I got into my wetsuit. The water was perfect.

Think I was in the 4th wave (or was it the 3rd??) Horn sounded and off we went — all the females. Ran into the surf and headed out to the first buoy. A bit of contact but held my ground. This skill comes with experience and I've amassed quite a bit of it.

Once you round the first buoy, it should be a straight shot along the beach until you hit the last in the line and make a hook right back to shore. The surf makes it very challenging to see the buoys that are too small. Did fine for the first half, but the surf/swells got a bit wild in the second half and at one point, I stopped and thought I was the only person out there!! Freaked me out a little. Figured I better giddy up! As I neared that last buoy before the turn in, a whole bunch of people reappeared and I felt better. My stroke got pretty chaotic with the swells and surf so really just tried to keep moving toward those damned buoys. Finally made the turn and then it just a crap shoot to get out of the water. I stood up too soon to try and get out. Should have dolphined in a bit more so as not to waste so much energy trying to run through the surf.

Up the beach, wetsuit strippers equal awesome! Into transition. Fairly uneventful. Dumped some water on my face and down my gullet to get the salt water off. Got on my bike and rode!

I had 10 GUs and some salt tabs on board plus my aero bottle and one water bottle. Executed my nutrition flawlessly! 1 GU every 20 minutes washed down with water. Sips of water in between as often as needed. 1 salt tab every hour — took 3 total. There were two aid stations where I filled my aero bottle as needed. It was chilly getting started but after a while I didn't notice anymore. It did start to rain just a little around mile 10, but nothing significant — thank god!

This bike course is a bit dicey. You ride about 75 percent of it on RT 1 in RI. You're riding across exits and entrances to a major highway! Support on the course is very good, but there are places where you really are on your own and you've got to take care.

Goals for the bike were simple: Execute my nutrition plan, shoot for 3 hours, get home safe. Not a bad result. Nutrition and home safe — perfect! 3 hours... almost!

Now for the run... my goal was to manage my pace and keep running no matter what! The latter could not be achieved without managing very carefully my pace from the start. So I hit the pavement in my Newtons (too soon to go this long in the Kinvaras). Legs felt heavy. Told myself to just slow down. Running slow was better than not running at all and if I could just get past the first couple of miles, I'd be good. The first mile was too fast— 8:45 ish. This could not be sustained over the 13.1 at this point so tried really had to just slow it down for mile 2. Just get to a comfortable place where you know you can go forever is what I kept telling myself. The miles started to tick away quickly and this made me feel good. I was really afraid that I'd end up walking this run and I just could NOT have that!!

Kept on the GUs every 20 or so minutes for the first hour and then had another Hammer Gel (which is what they had on the course). The Hammer tasted NASTY and my stomach was ready to revolt so I skipped the last one or two I might have done. I walked only when I was taking in a GU so maybe five times I stopped to walk just for a very short time.

After a while I knew that I was going to keep it under six, which made me feel really motivated. Hit the only real hill on the course with about 2.5 miles to go. Walked for just few seconds and then willed myself to suck it up and get going. I've been struggling with pushing through on the run and today I was able to keep myself motivated to keep pushing. That's very good!

I was able to pick up the pace in the last two miles which seemed just amazing to me given my struggles all summer.

I can tell you that what motivated me in those last two miles was the fact that I might be able to tell my coach that I actually had a good race AND maybe even a PR (even a small one). So looking at my watch I could see that I was on target to finish around last years time.

This race finishes with about .2 miles of run through the sand on the beach. Just brutal! I made the turn out onto the beach and chose to run close to the water where the sand was wet and easier to run on. Looked at my watch and saw 5:45/6. Seeing that and knowing that I could get the PR, I sprinted like a mad women to the finisher's chute! Sully was there to high five me as he is every time!

Not gonna lie. Thought I might die at the finish, but was totally stoked with this fine result! :)

Friday, September 10, 2010

Run 8x200 @ 75% effort

I did 8 x .13 mile repeats.

Ran outside. Started with 1 mile easy warm up at 8:50 - 9:00 min. pace. Then started with easy .13 mile followed by harder effort .13 mile, 8 times.

Total time = 20:43
Total distance = 2.36

Ran easy to home once I completed the 8th interval which accounts for the total time and distance.

Ran a total of approx. 3.39 miles.

Tried out some new shoes today as well. Saucony Kinvaras. Liking them so far. Super lightweight. Somewhat minimal per the new trend in running shoes. Liked the way my foot hit the ground in them.

Wednesday, September 08, 2010

Short bike and HELEN

Got my refurbed Zipps back today and wanted to take the bike for a quick test ride. Went about 8.4 miles for about 27 minutes.

CF WOD: Helen @ 70% effort
Run 400M, 21 KB Swings, 12 pull ups
Total time: 14:38

I ran .3 miles and did 35# KB swings. Put the tready at 7.5 or 8 min. mile pace and hit the button a couple times pushing it into the 7:40 ish mile pace. Felt good.

Tuesday, September 07, 2010

Back Squats 3-3-3-3-3 and 7 mile run

Run: 7 miles
Total time:1:07:22
9:37 pace

Back Squats 3-3-3-3-3 (70% normal weights used)
108, 108, 118, 118, 128

I know...off the reservation.

Went for a run this morning in spite of it not being part of the plan. I need to find my run again. Its not happening for me and I feel it won't happen unless I actually run. So I ran. And I'll run some more. Until it starts to feel easy again.

I'm not having this problem on the bike or in the water. My swim seems like its probably right where it should be given the time I'm putting into it. I think my endurance is pretty good. I feel strong on the bike. The run... not so much. My body is missing the frequency. The run is there somewhere. I just need to reacquaint it with my new and improved, more powerful legs... :)

Monday, September 06, 2010

300 Squats for time, Swim 300, 200, 100 with 30, 20, 10 push ups then squats in between

What a fantastic weekend this has been!

300 squats for time
Total time: 9:48

(Nice improvement from 8/18 at 10:54)

Also did 60 push ups (knees) and 60 wall ball shots knowing full well I wouldn't do them as part of the swim workout.

Warmed up for the squats with a 3 mile run. Again the run felt hard. I think I need a little more run frequency to get where I need to be for AZ. My legs are strong. I can feel it AND I can see it. But, I need to find that run rhythm that comes from running frequently. Not saying I need to run a ton of miles, just more frequent short runs I think.

So I figured out something about squats. Something I probably already knew, but hadn't really put into practice. In fact, it stands out in my mind as a key point that Max made when giving a demo at the free track workout I attended last spring. When you engage your hips and your glute muscles, squats are much easier and — for me anyway — I can do them much more quickly and with a bit less fatigue in my quads. Given the number of squats I did this past week, I'd say that the improvement in time may be due to this finally clicking for me. Or, I'm just getting stronger.

Yesterday, I had every intention of getting to the Y for my swim in the afternoon. My husband was going to do yoga while I got my workout done. But it was so beautiful out that I just couldn't see going to the indoor pool. So instead we got on our "just for fun bikes - mines a mountain bike and my husband has an old hybrid that we bought about 20 years ago from Cycling Concepts before it WAS Cycling Concepts" — and rode down the street and then back along the river a bit. It was fun and very enjoyable on a really fantastic day. Afterwards, we made a fire in the backyard and grilled our dinner and had a couple of pops. Lovely really...

Swim: 300, 200, 100 x2

500 WU
4x50 DR Catch up

300 (5:43), 200 (3:49), 100 (1:50)
300 (5:58), 200 (3:56), 100 (1:51)

100 CD Breast stroke

Times are fairly unimpressive. I could use more swim frequency too I guess. Or just to actually DO the prescribed workouts. Now that vacation and the summer are winding down, I hope to get really dialed in on the AZ trip.

Saturday, September 04, 2010

CF WOD: 30, 20, 10 wall ball shots, squats, push ups AND 30 min. bike @ 70% effort

CF WOD: 30, 20, 10 wall ball shots, squats, push ups
Total time: 6:46

Tough little workout! I warmed up with a 4 mile run outside. I need to run more... outside...


30 min. bike @ 70% effort
Covered 9.10 miles, avg. 18.2 mph
AHR = 121 (for the 30 minute duration)

Friday, September 03, 2010

CF WOD: 40 KB Swings, 40 Sit Ups, 40 Squats x 3 for time AND Run 10 x 200 Meters

CF WOD: 40 KB Swings (35lbs.), 40 Sit Ups, 40 Squats x 3 for time
Total time: 15:39

The KB swings were hard! Haven't done them in a while. Wanted to do 40 lbs. but it felt like too much...

10 x 200M
I did 10 x .2 miles
with walk breaks in between on the treadmill.
May have done 11 reps...

I ran .2 at an average 6:30 mph pace, then walked .1 mile

Total distance was 3 miles
Total time was 33:26 (this includes walk breaks!)

Super sweaty!

Thursday, September 02, 2010

40 Mile TT

Okay, it was 45.

45.13 miles
Total time: 2:40 (16.92 mph)

Was supposed to do ride 5 miles, rest 5 minutes x 5, but since I had the day off I decided to do the 40 mile TT I couldn't do back on August 7th due to the hamstring issue.

Meant to get started much earlier but had to deal with a work issue first!

Set out around 11:30. Rode out into East Windsor and Ellington. There is absolutely no shade out there! It was nasty hot. Didn't bring near enough water and only had two GUs. Forced myself to do 4 loops of a route I like to do that has a little of everything in it - nice climb, nice downhill, some false flats, etc. No shade though!

Had to ride through the chip seal on my road to get started. That sucked. Once I got across Route 5 though it was fairly smooth sailing. There were a few mail trucks, school buses, farm vehicles, the odd wac driver, - oh! and a line painting truck! Mmmmm, love the smell of fresh paint :)— but nothing much to get in my way AND, i didn't end up with a double yellow line on my back. Tried to keep the pace up, but definitely was feeling the heat and the lack of calories at around mile 30.

Was happy to get a good ride in.

Wednesday, September 01, 2010

CF WOD: 100 squats, run 5K, 100 squats and Swim 800 yards

total time: 34:27

total 5K time: 25:45

I actually enjoyed this workout. Did it in basement. Used my treadmill. My warm up was 2.5 hours of yard work. Had to quit the yard when it just got too hot but figured I was dirty and sweaty so may as well do the the workout before getting a shower.

Planning to do a swim tonight at the Y while Sully does yoga :)

I took 3 days off while camping up at Lake Waramaug. I shouldn't have, but I did.

FirmMan is the weekend after next. Not really sure I'll be ready for it as I missed some key training (longer runs) in August and late July...

Hit the pool at the Y this evening. Lap pool had all manor of individuals in it who really should have been in the warm pool on the other side of the glass... people just floating around mid lane, chatting and whatnot. Meanwhile beyond the glass wall — a pool meant just for such activity (or lack thereof)... with a waterfall and colorful buckets that will dump water on your head if you stand under them long enough... yah, go over there and float :). Oh well, so I waited for a lane. Forgot my watch so ended up just swimming a 1000. Felt good in the water, but not really sure of my time.