Re: The Shed 'O Pain
 

TGU's with 45# Barbell
Sots Press with 10# PVC (Tried 45#, couldn't do it)
15-12-9
17:25
Shoulders are trashed. Not injured, but extremely tired.:)

Re: The Shed 'O Pain
 

Monday 8-30-2010

Climbing routes at KC. I stank (see hour long swim on sunday) (see also many exercises on saturday).

Jeff:
how's the taper going? Getting surly yet?

Tim:
Early at Hinckley? Maybe get Rick to go? And what about Norm? Sorry Jeff, no climbing for you that close to the event.

Re: The Shed 'O Pain
 

Tuesday August 31, 2010

swam 5x200m intervals

4:23, 4:23, 4:12, 4:07, 3:57 (wow for going sub 4!!!)

Re: The Shed 'O Pain
 

Tim, thanks for the Kudos! The real test will be the long winter.

I've been checking your site also. Your workouts are awesome! Jeff and JT are doing excellent work too. Very inspiring.

Re: The Shed 'O Pain
 

Tuesday 8-31-2010
Swim:
Warm-up: 100m breaststroke, 100m easy freestyle
20x 50m hard (70-80% effort) with 10 second rest between laps
26:03 for 1000m
Cooldown: 100m easy freestyle, 100m breaststroke
Bike (JTs tabata bike):
5min easy spin warmup,
5min pace,
10x 30sec sprint, 60sec recover,
5min 90-100% effort,
5min easy spin cooldown

[I]I really don't like the stationary bikes at Lifetime. I don't feel like I'm pushing hard enough, then I look down and see that my shirt is completely soaked through and the top of the bike is covered with sweat.[/I]

[I]I didn't run last night because I had NO energy. I'm still not entirely over this bug. I'm planning to do one last bike/run brick tomorrow, then it's slow,easy, short workouts until I leave for Canada on Thursday morning.[/I]

Re: The Shed 'O Pain
 

2 campus laps on various rungs
15 push ups
10 kbs 53#
10 rounds
28:53
I have not been firing on all pistons lately. The heat is getting me down.

Re: The Shed 'O Pain
 

Wednesday 9-1-2010
Bike:
19 miles. (I didn't stop my bike computer, so I don't have times.)
I had to work late, so I didn't have time to do a run tonight.

[I]I stopped at Trader Joe's last night and got a bunch of stuff to make my own Paleo/Zone Snacks. I'll let you know how they turn out.[/I]

Re: The Shed 'O Pain
 

Wednesday September 1st
(is it really september? really??)

climbed routes at LifeTime Fitness as a guest.
the auto-belayers make you feel very light, and are nice for downclimbing.

It is a clean, small gym, that is conveniently located in a larger multi-purpose gym that has its own zip code!

Jeff: TAPER!!!!! That means sleep and rest, not adding new projects........ Yes you are going to have lots of energy and feel antsy. That's part of the training and long triathlon experience. Time to let those 18 months of training take hold. TAPER!!!!!!!!!!!!

Re: The Shed 'O Pain
 

Thursday September 2nd, 2010

Lots of fun watching (from my balcony) the Blue Angels and others practice for the Air Show. The Thursday before the Air Show is one of my favorite days to live downtown Cleveland.

Swam 2200 yards in 45:54.

A large man (5 foot nine inches, 300+ pounds) lapped me four times during my 2200 yards. It was impressive how he was beating the sh*t out of the water. I hope he is in the triathlon on the 12th so I can draft behind him!

Re: The Shed 'O Pain
 

Back Squat
3 135
3 155
3 175
3 185
2 195

Elbow RX