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Jim Colby 05-18-2011 10:05 PM

Re: Down in Jim's Garage
Also forgot to mention that I swam 10x100 yds w 30 sec RIs at lunch. I am spaced out today.

Scott Jenkins 05-19-2011 05:35 AM

Re: Down in Jim's Garage
Great work on that Half Marathon Jim, good that you had the woman to push you on, the sprint finish is essential.

Jim Colby 05-19-2011 11:41 AM

Re: Down in Jim's Garage
[B][U]May 19[/U][/B]
Thanks Scott! That little sprint at the end was fun. I was happy with the time as a first effort. Beat my goal and came within a minute of my stretch goal. Next time I hope to be down in the 1:40s. Well, the next time I race this distance will be after swimming 1.2 miles and biking 58 miles during the half IM,:yikes: so maybe the time after that.....

[U]At Lunch[/U]
Swam 3x500 yds (8:50, 8:55, 9:07)

Jim Colby 05-20-2011 12:47 PM

Re: Down in Jim's Garage
[B][U]May 20[/U][/B]
10 minutes of jump rope practice
10 minutes of mobility work and dynamic stretching
OHS 3x10x45#
Deadlift: 10x135#, 5x235#, 3x270#, 3x300# (had several more in me, but didn't want to strain my back. Still a little nervous after the incident this winter, but it felt great)
3 circuits:
- 10 chest to ring pull ups
- 10 ring dips
- 10 knees to elbows
- 25 situps

Jim Colby 05-23-2011 08:41 PM

Re: Down in Jim's Garage
[B][U]May 21[/U][/B]
Cycled 28 miles with my brother-in-law in Canada. Good ride, mellow pace, probably around 18 mph.

[B][U]May 22[/U][/B]
Drove home from Canada. No workout.

[B][U]May 23[/U][/B]
Dog tired from getting home very late last night.
Easy 4.5 mile run at half marathon pace (~8:25 min/mile)

Jim Colby 05-24-2011 02:47 PM

Re: Down in Jim's Garage
[B][U]May 24[/U][/B]
Swam 12x100 yds with 30 sec RI, mostly around 1:40/100 yds (slightly slower at the beginning and slightly faster at the end), then

Five rounds for time of:
Swim 50 meters (I swim at a yds pool so added one extra length at the end)
25 Push-ups

This was all about the push-ups. I finished the first round in a minute when I did the first set of push-ups unbroken. By the end, however, I was doing push-ups 3 at a time. My push-ups really sucked today! I had to swim nice and easy to give me a longer break between push-up sets. Maybe my push-ups were affected by swimming 1200 yds before starting this WOD, but I'll be adding push-ups to my weekly routine again, since I haven't done them for a while and it showed. 8 minutes next time.

Jim Colby 05-25-2011 08:29 PM

Re: Down in Jim's Garage
[B][U]May 25[/U][/B]
Hilly 6 mile run at easy pace (59:15)
2x through the following circuit:
- two minute plank
- 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 5# weight
- 50 side leg raises per leg (while lying on side) with 5# weight on ankle
DH Pull-Ups with 1 sec pause at bottom (5/5/13 PR by 1)
Shoulder Press: 10x45#, 5x105#, 5x120#, 5x140#

Jim Colby 05-26-2011 07:24 PM

Re: Down in Jim's Garage
[B][U]May 26[/U][/B]
Cycled 25.5 miles (1:37.00)
Slow time tonight, but it was a hilly route with 3 climbs of several hundred feet and I finished in the dark and had to go slow to avoid a pothole disaster.

Jim Colby 05-27-2011 05:13 PM

Re: Down in Jim's Garage
[B][U]May 27[/U][/B]
[U]At Lunch[/U]
Swam 3 x 500 meters (untimed since no clock at pool)

[U]After Work[/U]
4.6 mile hill run at easy recovery pace (46 mins, walked 1 min every 5 mins)
3 x the following circuit:
- 10 chest to ring pull-ups
- 10 ring dips
- 15 knees to elbows
- 25 situps

Swim was at an outdoor pool at a new club I joined. It was fantastic! :pepper:

David Orr 05-27-2011 05:40 PM

Re: Down in Jim's Garage
Some good work going on in here!:highfive:

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