Re: The Shed 'O Pain
 

Thursday 9-2-2010
Swim:
45 min very easy pace.
[I]I just wanted to swim outside one last time before the pools close on Labor Day.[/I]

Re: The Shed 'O Pain
 

Friday 9-3-2010
Run:
5.28 mi in 46:40, 8:50 min/mi pace

[I]What a beautiful evening for a run!:) I'm hopeing to do that pace in Montreal next week. I'm not breathing hard at all at that pace, so its just a matter of my legs holding out.[/I]

Re: The Shed 'O Pain
 

Climbed at Hinckley today with JT. The rock was in excellent condition.
21 routes. The majority of the routes were done on Snoopy. I did sets of 4 routes: "Now for Something Completely Different", "Snoopy Center", "Snoopy Left", and "Snoopy Right." It felt good to get outside and climb today. Reminds me why I train so hard in my gym. Looking forward to a couple of New River trips this fall.

Later...
Presses
Elbow RX

Re: The Shed 'O Pain
 

Friday September 3, 2010
climbing routes at KC
worked the roof of the arch



Saturday September 4, 2010

300' of easy climbing at Hinckley
600' of belaying hard climbing at Hinckley


Jeff: very nice tapering workouts, good job. Doing shorter workouts at the pace you expect to swim/bike/run during the event is very cool. You can train your mind that "THIS" is the speed, no faster, that you are going to go for 5 or 6 or 7 hours. Very nice.

Re: The Shed 'O Pain
 

"Ryan"
7 Muscle Ups
21 Burpees
5 Rounds
17:00 PR

Re: The Shed 'O Pain
 

Sunday September 5, 2010

150 20# WB shots, around 9:30
10x10#kb swing
20x20#kb swing
35x35#kb swing

18 holes of golf, 5 over.

Swimming tomorrow and tuesday, then travelling wed/th/fri, 1/2 IM on sunday 9/12 with two of my brothers. Will be rooting for jeff's individual 1/2 IM.

Consider NRG on 9/25-26.

Re: The Shed 'O Pain
 

20 Boulder Problems

Overhead Squat
3 95
3 105
3 115
3 125
2 135
1 145

Elbow RX

Re: The Shed 'O Pain
 

Monday September 6, 2010

Swam 1000m in 23:15

OHS
3xair squat
3x45#
3x65#
3x85#
3x105#
3x125#
3x145#
3x165#
1x185#

(didn't want to go any higher b/c I wasn't in a place where I could dump the weights and I was scared I was going to hurt myself getting the weight down from overhead...)

Re: The Shed 'O Pain
 

Monday 9-6-2010
Run:
6.2 miles in 48:49, 7:55 min/mi pace

[I]What a beautiful evening for a run!:) I felt really good tonight. I wasn't even pushing and still ran a good pace. It was a new route, so I didn't know how fast I was going until I was finished and was able to map the route.[/I]

Re: The Shed 'O Pain
 

Tuesday September 7, 2010

Swam 1000m in 22:56

Thought I would be slower this morning, but was actually faster.

Was working on sighting ahead, which kept my off arm up while breathing, which made me more hydrodynamic. Go figure...