Re: Down in Jim's Garage
 

Dave, sorry to hear that you have to leave God's country. :(

[B][U]June 3[/U][/B]
[U]Lunch[/U]
Ran 40 minutes (not sure how far, probably about 4.5 miles (HR avg 126, HR max 142)
Bench Press: 10x135#, 3x195#, 3x220#, 4x250# (assist on fourth rep)
Deadlifts: 10x135#, 3x225#, 3x260#, 8x295#

[U]After Work[/U]
10 minutes of jump rope drills
10 minutes of dynamic stretching and mobility work
OHS: 5x45#, 3x65#, 3x75#, 2x85# (easy when I got it right, bar tumbled fwd when I got it wrong, more practice needed)
Power Cleans: 3x120#, 3x135#, 5x155#
3x through the following circuit:
- 10 chest to ring pull-ups
- 10 ring dips
- 15 knees to elbows
- 25 sit-ups (hands to ground behind head and hands to toes, unanchored)
(all sets unbroken for first time tonight)
Stretched

Re: Down in Jim's Garage
 

[B][U]June 4[/U][/B]
Biked 25.1 miles, hilly with 1200 feet of elevation gain (1:29, PR by 8 minute).

This route is kind of a pain in ways because the hills punish you, but you can't always fully exploit the downhill sections due to road conditions. There is one mile long section, however, with a good road where I can get into the aero position at 40+ mph. That section is quite a thrill ride, but I hate to think what would happen if I hit an animal or blew a front tire at that speed. :eek: Anyway, there's no way I'm not going all out down that hill. It's too much fun. Go big or go home right? I'm starting to feel better in the saddle, but need to pump up the volume more and do some longer rides on the weekends. Tomorrow is a 16 mile run. Fun, fun fun!:run:

Re: Down in Jim's Garage
 

[B][U]June 5[/U][/B]
Ran 16.1 miles, moderately hilly (571 ft elevation gain, 2:50:00, Avg HR 125, max HR 149)

Took a wrong turn at mile ten which only added 0.1 miles to the distance, but added a 100 foot hill and an extra 100 feet of elevation gain to the route. Nice move! My training program called for running 5 minutes and then walking for 1 minute for the entire route and averaging at least 2 minutes per mile slower than my best efforts pace. Since I just did a half marathon at an 8:28 min/mile pace, I was targeting 10:30 minutes/mile including walk breaks and I hit that spot on. This is my longest run ever, the previous longest run being the half marathon, so now my "wall" has been extended 3 miles. I was definitely tired by the end and my right hip was bothering me a bit, but nothing serious. I rolled it afterwards and it feels good now. I now know that the last 10 miles of the marathon will be a physical and mental challenge for sure. It's what everyone's been telling me, but I got a tiny glimpse of it today.

Re: Down in Jim's Garage
 

[B][U]June 6[/U][/B]
Recovery workout
Swam 1 mile (5x200M, 5x100M, 2x50M)
Stretched
Felt great tonight, although my lower abs are sore from yesterday's run for some reason. My legs are not sore at all.

Re: Down in Jim's Garage
 

[B][U]June 7[/U][/B]
4.5 mile run at easy pace, hilly terrain (41:54, 2 hills totaling 460 ft. of elevation change, Avg HR about 130, max HR 140)
Stretched legs
Shoulder Press: 10x45#, 5x125#, 3x140#, 1x155# (not a max attempt, but couldn't make the 2nd rep, I think I had 1 rep at 160-65)
DH pull-ups, pause at bottom of each rep (5, 5, 12)
Stretched shoulders

The run felt like a breeze today. I wasn't the slightest bit tired or sore, which is surprising after the long run on Sunday. This Galloway run/walk program must be working.

Re: Down in Jim's Garage
 

[B][U]June 8[/U][/B]
Brick Night (Bike/Run at medium pace)
Cycled moderately hilly 15 miles (463 feet of climbing, 45:42, PR by 1:08, Avg HR 129, Max HR 147), then
Ran 2.7 mile hilly route (289 feet of climbing, 24:42, Avg HR 139, Max HR 149)
Brick PR by 0:28 on this route.
Stretched

98 degrees...no excuses...time for a PR. Didn't go all-out, so tonight's PRs should be broken a lot.

Re: Down in Jim's Garage
 

[B][U]June 9[/U][/B]
10 minutes of jump rope drills
5 minutes of stretching

Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball
[B]7 rds + rope + 10 ring dips w 12' rope[/B]

No big tri stuff to do today, so I felt like taking on a main page workout for a change. Everything was easy but the wall balls. Got kind of dizzy doing them in the 100 degree heat in my garage. This is a cold snap in afghanistan though, so I am not complaining. My rope climbs were mainly arms since it was too hot to wear anything but short thin socks and I didn't want rope burn. Felt good to do the metcon. Doesn't feel like I've lost anything from the distance/strength training. Fran will be the litmus test, so I may regret saying that. DU and cross-over jumps feel real strong.

Re: Down in Jim's Garage
 

[QUOTE=Jim Colby;946031][B][U]June 8[/U][/B]
Brick Night (Bike/Run at medium pace)
Cycled moderately hilly 15 miles (463 feet of climbing, 45:42, PR by 1:08, Avg HR 129, Max HR 147), then
Ran 2.7 mile hilly route (289 feet of climbing, 24:42, Avg HR 139, Max HR 149)
Brick PR by 0:28 on this route.
Stretched

98 degrees...no excuses...time for a PR. Didn't go all-out, so tonight's PRs should be broken a lot.[/QUOTE]

Forgot to mention that I swam at lunch:
3x500M
1x100M
1 mile in total. felt strong

Re: Down in Jim's Garage
 

[B][U]June 10[/U][/B]
Too many other commitments, therefore a rest day.

[B][U]June 11[/U][/B]
Cycled moderately hilly 15 miles (463 feet of climbing, 47:58, Avg HR 121, Max HR 139), then
Stretched legs out a bit,
DU practice for 10 mins, then
[U]CrossFit Main Page[/U]
225 pound Deadlift, 21 reps (15/6)
50 Squats (unbroken, basically a rest break)
135 pound Push press, 21 reps (9/4/4/2/2)
225 pound Deadlift, 15 reps (8/7)
50 Squats (unbroken)
135 pound Push press, 15 reps (5/3/3/2/2)
225 pound Deadlift, 9 reps (unbroken)
50 Squats (unbroken)
135 pound Push press, 9 reps (4/3/2)
[B]Rx'd 13:58[/B] (Avg HR 141, Max HR 156)

Cycling felt slow, but that is typical after a rest day. I also didn't push it as hard as normal, as evidenced by the 121 heart rate. DU's were ok, but not quite up to snuff either. Main page WOD was all about the Push Press. The deads and squats were fast, but the push presses took a long time. Still, did better than I thought on that one.

Re: Down in Jim's Garage
 

Nice job on this. I like the looks of it and plan to do it in the next couple of weeks.