Bike 140630

Ride with dad 10.6 miles in 42:54 (14.8 MPH)

http://www.mapmyfitness.com/workout/628355429

Crossfit 140630

Warm-up

3 rounds of:

3 DL (225/275/275)
12 push-ups
12 Jacks

As many rounds as possible in 30 min of:

2 225# DL
Run one flight of stairs
10 sit-ups
10 leg lifts

21 Full rounds, time called on 22nd round during sit-ups.

Run 140629

Ran 6.89 miles in 54:11 (7:51 pace). Ran along side A for the first four miles while he rode his bike.  Took it easy and just focused on putting in at least 10k.

http://www.mapmyfitness.com/workout/626796287

Crossfit 140627

6 Rounds of

.35 Mile Run
25 Burpees
10 Box Jumps

30:28

Cool Down .35 mile light run.

Crossfit 140626

Warm up

3 rounds of
3 Squat cleans - 135#
10 push-ups
10 sit-ups

Main
5 rounds of
10 45# dumbell snatch each arm
100 walk with dumbell

Cool Down
3x10 pull-ups
Core

Crossfit 140623

5 Rounds of:

10 KB Swing (35#)
2 Ring dips
15 KB
3 Ring
25 KB
5 Ring
50 KB
300 Meter Run

27:38 ~ 5:25 per round

Great work out, went unbroken through 3 rounds then head to divide up the 50 KB sets.

Bike Run Intervals 140622

Did three rounds of:
4 Mile bike (13:39/14:47/14:19)
1 Mile Run (7:26/7:39/7:25)(last mile was different course with elevation gain)

http://www.mapmyfitness.com/workout/617620209 (bike)
http://www.mapmyfitness.com/workout/617942299 (mile 1)
http://www.mapmyfitness.com/workout/617943319 (mile 2)
http://www.mapmyfitness.com/workout/617636079 (mile 3)

Run 140619

Ran 3.82 miles in 25:54 (6:46 pace)

Great run in a light rain.

http://www.mapmyfitness.com/workout/614018611

Bike 140618

Weekly Commute to Work

Ride there:
22.01 miles in 1:16:29 (17.3mph)

Ride home
22.1 miles 1:24:18 (15.7mph)

It was 90+ degrees on my ride home so I took it easy and did not push it. I also tried a new route to change things up.

Swim 140617

Warm up (750):

300 Yards Free
4x75 @130

Main 1(1500):

4x150 Pull @ 3:00
5x100 IM @ 2:10 (Free/Back/Breast/Free)
4x100 Kick @1:00 (fins)

Main 2 (750):
4x50 Easy (:55)
1x50 Hard

3x50 Easy (:55)
2x50 Hard

2x50 Easy (:55)
3x50 Hard

Main 3 (250):
10x25 sprint @:30

Cool Down:
50 Free

Total: 3300

Peer pressure can be good sometimes.  I committed to swim this morning and that commitment was the only thing that got my  butt out of bed this morning.  Also is was great swimming as a group, it pushed the pace more than if I had been alone.

Run 140616

Ran 4.01 miles in 28:30 (7:06 pace)

http://www.mapmyfitness.com/workout/609843139

It was 87 degrees outside which is way outside my comfort zone of 60.

Bike 140615

Ride to Parents House:

17.63 miles in 58:27 (18.1 MPH

http://www.mapmyfitness.com/workout/608361891

Ride with Dad:

20.14 miles in 1:30.35 (13.3mph)

http://www.mapmyfitness.com/workout/608539963

Annual ride with dad on Father's day, glad to get the miles in. Great to be able to ride with dad.

Crossfit 140613

5 Rounds for time:

 5 Pike Pushups
10 24" Box Jumps
15 Pull-ups
12 95lb DeadLift
 9 95lb Hang Clean
 6 95lb Split Jerk

28:30

My pull-ups were crap after the first round.  On the bar work, grip was biggest weakness as the round wore on.

Crossfit 140612

5 Rounds for time:

20 35# KB Clean and Press (10 each side)
20 35# KB Single Leg Lunge (10 each side)
10 35# KB swings
10 Burpees (jump over KB after each one.

21:30

Good work out. Kept a consistent pace, probably could have gone to 40#, went light because I didn't trust my shoulder strength.  Attempted run after but body said no after yesterday's ride.

Bike 140611

Rode to work today.

Ride there:

22.08 1:15:25 (17.6 MPH)

Ride Home:

22.29 1:22:11 (16.3 MPH)

Ride there was great except for the light rain. Ride home started great but I faded fast and hard the last two miles.  I really need to figure out my nutrition.  Both rides were my fastest so far.

Swim 140610

Swam 2750 yards:

Warm Up:
1x500 Free

Main 1:
6x75 yards free @ 1:25
6x50 yards Free @ 1:00 (25 Fast/25 Easy)

Main 2:
4x200 yards (100 IM/100 Free) @ 3:40
6x100 Pull @ 1:45

Cool Down:
1x100 Easy

Tired this morning and chest was sore from yesterday's workout.

Crossfit 140609

Crossfit at the Y, today's workout in 27:15

5 rounds of:

5 Burpees
5 65# Thruster into overhead squat
15 Toes to Bar
2 min row or run(rowed first ,ran 4)(1:49 pace/7:30 pace)

The thrusters I could have done the 'A' weight of 95# but I didn't have the strength for the overhead squat.

Crossfit 140606

For time:

21/15/9

Sit-up Burpees
135lb Deadlift
Pushups
300 meter run between rounds, 800 at the end.

13:25

I had to modify the burpees because of my rods, I coudn't roll into the sit-up portion so I did a wrestling sit-out with each one.  Deadlifts were good, I went with the lighter of two options(185 was the other) as I haven't done any dead lifts in more than a year.  Will go heavier next time.

Run 140605

Ran 3.77 in 26:42 (7:04 pace).

Between my cold and yesterday's bike today was a struggle. Legs felt heavy and fatigue sent in quickly.

http://www.mapmyfitness.com/workout/596627279

Bike 140604

Rode to and from work today:

Ride into work was 22 miles in 1:18:45 (16.8mph).  Definitely still feeling the remnants of my cold

http://www.mapmyfitness.com/workout/594928721

Then rode home in the afternoon 22.57 in 1:26:37 (15.6 mph), legs were feeling tired from the morning ride and I spent more time slowing for light and traffic. The good news is that unlike last time I rode home I didn't have to stop to eat as I monitored my nutrition during the day and brought a Cliff bar to eat as I rode.

http://www.mapmyfitness.com/workout/595615991

I need to get some long weekend rides in if I am going to be ready for the 70.3 in Sept.

Run 140602

Ran 3.2 Miles in the park in 22:20 (6:58 pace).

Between my returning chest cold and the heat it wasn't an enjoyable 3 miles.  I really really don't like the heat. I can't complain too much as I had the pace under 7min, but it felt like I was pushing a 6:30 pace the whole way.

http://www.mapmyfitness.com/workout/592538157