Training Log Archive: runninghilsIn the 1 days ending Jul 9, 2013:
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Tuesday Jul 9, 2013 #
Strength Training 59:45 [3] 1.0 mi (59:46 / mi)
ahr:136
Strength:
Deadlift - 2 lifts every minute on the minute for 5 minutes 215 lb
Workout - for time:
Run 1 mile
50 Wall balls (14 lb)
40 Hand stand push ups (used 3 boards under abmat)
30 Chest to bar pull ups (jumping)
20 box jumps (24")
20 "muscle up transitions"
Time - 23:50
Recover, roll out with foam roller, forgot to stop watch until about 10 min after I finished the workout.
Deadlift - 2 lifts every minute on the minute for 5 minutes 215 lb
Workout - for time:
Run 1 mile
50 Wall balls (14 lb)
40 Hand stand push ups (used 3 boards under abmat)
30 Chest to bar pull ups (jumping)
20 box jumps (24")
20 "muscle up transitions"
Time - 23:50
Recover, roll out with foam roller, forgot to stop watch until about 10 min after I finished the workout.
6 PM
Road Bike (Slaughterfest) 1:05:45 [3] 24.9 mi (22.7 mph)
ahr:151
Rain and thunderstorms were threatening, so we took a shorter route tonight. Only one group, and we went FAST! Lots of sprints, and I even went with the breakaway group a couple times when I got a good wheel. I got a shout out on the ride's Facebook page tonight for being a badass, so I'd say it went well.
Just before heading onto the rail trail section, my average was 23.1, which counted the rail trail section going out, so our group average on the road was probably closer to 23.6 mph! Wow!
The ride time was perfect because the rain started shortly after I got the bike in the car and a few minutes later, it started down pouring. We saw some lightening on the way back, too. Glad we got in what we did.
Just before heading onto the rail trail section, my average was 23.1, which counted the rail trail section going out, so our group average on the road was probably closer to 23.6 mph! Wow!
The ride time was perfect because the rain started shortly after I got the bike in the car and a few minutes later, it started down pouring. We saw some lightening on the way back, too. Glad we got in what we did.