Training Log Archive: runninghilsIn the 1 days ending Jul 2, 2013:
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Tuesday Jul 2, 2013 #
Strength Training 1:08:31 [3]
ahr:139
Warm-up, then:
Strength: Deadlift 3 EMOTM for 5 min
205 lb
Workout: Fight Gone Bad "championship" 5 rounds (instead of normal 3)
1 minute each:
Sumo Deadlift High Pull (55 lb)
Box Jump 20"
Push press (55 lb)
Row for calories
Wall ball (14 lb)
1 minute rest between rounds
Total Reps - 383 (78*78*75*76*76)
Foam roll out (included in time/average HR)
Strength: Deadlift 3 EMOTM for 5 min
205 lb
Workout: Fight Gone Bad "championship" 5 rounds (instead of normal 3)
1 minute each:
Sumo Deadlift High Pull (55 lb)
Box Jump 20"
Push press (55 lb)
Row for calories
Wall ball (14 lb)
1 minute rest between rounds
Total Reps - 383 (78*78*75*76*76)
Foam roll out (included in time/average HR)
6 PM
Road Bike 2:08:09 [3] 38.0 mi (17.8 mph)
ahr:136
Was trying to make it to Slaughterfest, but got caught up at work and then hit every red light between work and the tridge. Ended up arriving 5 minutes late, took a few more minutes to get my bike out, helmet on, etc. Thought they were doing the Sanford Lake route, so I decided to do it backward and time trial it out until I met the group going the opposite way. I never saw them. Either they went the same direction as I did or they changed their plan and did a different route. I met some tri guys on my way out on the rail trail. I was doing over 20 mph, and they blew by me like I was standing still. Managed to talk to one guy who told me they do an hour of biking and an hour of running as a brick every Tuesday and Thursday. He seemed nice and invited me to join them. He said I could ride with him the whole ride, but I wanted to try to get with the Slaughterfesters, so I peeled off a mile later.
Tried to keep the effort level high, but did a few focused efforts on the North/South segments - Was running the HR around 158-160 for a good portion of the rail trail and Northbound segment. I tried to really go hard for the southbound Stark Rd. part of the TCC time trial course (5 miles) The wind was a bit brutal going east by myself. Good ride even though I was alone for most of it.
Tried to keep the effort level high, but did a few focused efforts on the North/South segments - Was running the HR around 158-160 for a good portion of the rail trail and Northbound segment. I tried to really go hard for the southbound Stark Rd. part of the TCC time trial course (5 miles) The wind was a bit brutal going east by myself. Good ride even though I was alone for most of it.