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Jeffrey Fortuna 03-27-2010 07:59 AM

Re: The Shed 'O Pain
Friday 3-26-2010

Thank you JT for the swim training. I would have never been able to identify my weak points without your help. After you left I did:

swim 42min. at a much slower pace than what we were working to concentrate on the points that need correcting.

run 42min. (treadmill) @ 6.7mph(about a 9min/mi pace), .5% incline, 77%-78% HRmax.

Tim Babcock 03-27-2010 12:37 PM

Re: The Shed 'O Pain
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
35:55 PR!
My last PR on "Murph" was over 2 years ago. 37:14 It feels good to crush it.
Anyone up for the Co-op tomorrow?

JT Kalnay 03-27-2010 03:28 PM

Re: The Shed 'O Pain

Awesome job on Murph, yes it is nice to crush PRs.

No co-op for me tomorrow b/c I abused my fingers today at KC.

Murph is on my schedule for tomorrow. Hoping to break 1 hour...

I think Jeff has the Indoor Triathlon tomorrow.

Good luck Jeff.

Jeffrey Fortuna 03-27-2010 04:48 PM

Re: The Shed 'O Pain
Saturday 3-27-2010

Rest Day today

Indoor Triathlon tomorrow at LifeTime Fitness
10min. swim 30min. bike 20min. run

I should be fun!

Jeffrey Fortuna 03-28-2010 07:33 AM

Re: The Shed 'O Pain
Sunday 3-28-2010

Indoor triathlon at LifeTime Fitness.
Swim 10min.: 16 lengths (400 meters) 2.5min/100meters avg.

Bike 30min.: I'm not familiar with the spinning bikes, I think they based the results on total distance, which was 6.2, I think.

Run 20min.: 7.5mph (8.0min/mile), 2.5miles

It was a nice pre-season warm-up.

Tim Babcock 03-28-2010 09:17 AM

Re: The Shed 'O Pain
Sounds like a good experience, Jeff. How was the competition?

Warm Up
3 TGU's each arm 10-20-35-45-53
5 Burpees
1 Lap on Boulder wall

20 Problems.

JT was at the Shed 'O Pain today. He did a grueling Kettlebell workout.
We then talked about Endless Wall and New River Gorge. So many projects...

JT Kalnay 03-28-2010 09:36 AM

Re: The Shed 'O Pain
Sunday 3-28-2010

Awesome job on the indoor tri Jeff.

2:30/100 works out to around 105 minutes for 2.4 miles.
So that is welllll within the 2hours and 20 minutes IM cutoff. Good job.

6.2 miles in a half hour equals 12.4 per hour, which works out to 9 hours on the bike, which also gets you under the 11 hour cutoff for the IM.

Then, it's just a case of whether you can walk/jog/crawl/survive 26.2!

Today's WOD?
Kettlebell Hell....
10x10# kb swing
20x20# kb swing
35x35# kb swing
45x45# kb swing
53x53# kb swing

Looking forward to excellent weather at the NRG next fri/sat.
Will try some tens at Endless.

JT Kalnay 03-29-2010 04:07 PM

Re: The Shed 'O Pain
Monday 3-29-2010

Rode 15.6 miles in one hour.
PT on shoulder. Ouch.

Jeffrey Fortuna 03-29-2010 06:17 PM

Re: The Shed 'O Pain
Monday 3-29-2010

Run 42min. (treadmill) @7.2mph (about 8.5min/mi.), .5% incline, 82%-84% HRmax

Leg press
10x 90lbs, 10x 140lbs, 10x 190lbs

Bouldered with Brad for 2hrs, did about 15 problems

JT Kalnay 03-30-2010 10:11 AM

Re: The Shed 'O Pain
Tuesday 3-30-2010

Swam 10x100m, all bstroke (accomodating shoulder PT).
Fastest was 2:12, slowest was 2:24.
Was experimenting with different Bstroke variations.

Doing all bstroke will be slower, but ultimately will be faster b/c I will actually be able to finish the training and thus finish the event. The freestyle is just destroying my right shoulder, and re-aggravating the old rotator cuff injury. Don't know why I have to relearn this lesson every couple years....

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