Bike 150819

Rode 24.13 miles to work in 1:24:46 (17.1 mph)

http://www.mapmyfitness.com/workout/1127750829

Good ride in, legs are still a little off but my longest ride since IMLP

Rode 21.88 miles home in 1:22:30 (15.9 mph)

http://www.mapmyfitness.com/workout/1128613191

Crazy hot and humid and it was a struggle the whole way home.  I got home and immediately went to work on trying to get my blood sugar up.

Swim 150818

Warm Up
200 Free
50 Double Arm Back
100 Free (25 Left arm/25 Right arm/50 Regular)
150 Pull

Main 1

600 Free :60 Rest
50 Back :30 Rest
400 Free :60 Rest
50 Breast :30 Rest
300 Free :60 Rest
50 Back :30 Rest
200 Free :60 Rest
50 Butterfly :30 Rest
100 Free

Main 2

4 x 50 IM Order FAST :20 rest
8 x 25 Free Spring :5 Rest

Cool Down:
300

Felt very good and really pushed the 600 and 400 - almost all out. Paid for it a little during the rest of the workout but it was worth it to get in some distance with good effort. Still working on butterfly

Crossfit 150817

FGB Variation:

3 rounds of:

1 min Burpees
1 min 20lb Wall ball
1 min SDLFP (75/45/45)
1 min push press (45/55/55)
1 min 24" Box Jump

1 min rest between.

Round 1 (22/24/23/29/19) - 117
Round 2 (19/22/25/25/20) - 111
Round 3 (19/21/24/24/18) - 106

Total 334

Warmed up with some handstand work, 7 min of ab work after.

Looked up old Fight Gone Bad and 385 was my PR in '08 and my last attempt was in 09 with a total of 371

Run 150815

Ran 3.17 miles in 21:39(6:50 pace)

I was hoping to be a little bit lower on the pace.  My legs felt good for the first time since IMLP but I was slowed due to being tired from the night before.

http://www.mapmyfitness.com/workout/1122284003

Swim 150814

Open Water Swim in Nantucket

~1 mile in 1/4 mile segments along the shore.

Swim 150811

Lots of IM - I still don't like the butterfly but now that IMLP is done I am forcing myself to do it during workouts.

3200 Yards in 1:40

Tri 150808

Rode 11.27 miles in 40:12 (16.8).  First few miles were really light and then picked it up.  First ride since IMLP.

http://www.mapmyfitness.com/workout/1110329369

Ran 3.36 miles in 25:22 (7:33). Walked the last .1 mile, ran first 3.25 in 23:24(7:11).  Run was good still getting my legs back from IMLP.  Hamstring still a little aggravated.

http://www.mapmyfitness.com/workout/1110351125

Swam straight 1000 yards in about 17 min - nothing crazy.

Crossfit 150807

5-10-20-10-5

Box Jump Burpee (24")

SDHP (60# KB 5-10-20 then 75# bar)

Front Squat 95#

14:33

6 min ab work.

Crossfit 150806

Warm up:

Light Back Squat
3x10 45#/75#/115#

WOD:
800 Meter Run
25 95# Back Squat
50 Knees to Elbow
100 Push-ups
800 Meter Run

15:58

Cool Down
2 Rounds of :

:30 Front Plank
:30 Right Plank
:30 Left Plank
:30 Mountain Climbers
:30 Boat
:30 Medball to Toes

Kept weight light as I easy back into non-tri workouts

Run 150804

Ran 4.75 miles in 37:52 (7:58)

It was very hot and my legs and body are still feeling Placid.  I had to walk about a quarter mile.