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Jeffrey Fortuna 04-15-2010 04:28 PM

Re: The Shed 'O Pain
Thursday 4-15-2010

I totally bonked today!

Ran 3 miles in 56 minuntes (a little over 9 min/mi). I had nothing in my legs tonight. I was supposed to do a 68 minute swim after my run, but decided to just get some rest instead. Hopefully, tomorrow will better.

My co-worker sent me a bunch of articles from Arthur Lydiard, so I've got some reading to do. If he can't help my running, no one can.

JT Kalnay 04-15-2010 05:49 PM

Re: The Shed 'O Pain
Thursday 4-15-2010

6 a.m. class at CrossFit Santa Clara.
20 back squats

muscle up practice
(got the closest yet to doing a muscle up)

AMRAP in 20 minutes
"run" 200 meters (I didn't walk, not even once)
3 pushups, 5 strict pullups, 7 toes to bar

Wednesday 4-14-2010
walked an hour on Stanford's campus, very pretty

Tuesday 4-13-2010
walked through airport, flew 5 hours, walked through airport, drove 1 hour, had meetings for several hours, went to bed

Triathlons have three parts, swim, BIKE, run
can you swim the 1500? You betcha.
can you run the 6.2? You betcha.
how about some posts on 24 and 30 mile rides. at least two per week between now and Maumee Bay.....

Yes Lydiard is definetly worth reading. And the techniques apply equally to swimming and BIKING!!!!!

The bike takes almost as long as the swim and run combined for many triathletes.

Back on Sunday night, man o man has it already been a long trip.........

JT Kalnay 04-16-2010 08:03 PM

Re: The Shed 'O Pain
Friday 4-16-2010

45 minute walk on city streets of Palo Alto.

Visited CrossFit Palo Alto, a very down to earth box where people were working their a*sses off!

Planning on hiking in Big Basin Park tomorrow with Jim and Colleen.

Jeffrey Fortuna 04-17-2010 11:21 AM

Re: The Shed 'O Pain
Friday 4-16-2010

Run: 10 miles @6.8mph (about 8:50 min/mi pace), .5% incline, 74%-80% HRmax. Stopped to stretch and recover three times. I haven't done 10 miles in a long time; it took a lot out of me.

Swim: 30 very slow minutes. I was supposed to do 85 minutes, but I just wasn't up to it.

I would like to get outside this weekend and do a long bike ride, but it doesn't look like the weather is going to cooperate.

Tim Babcock 04-17-2010 07:08 PM

Re: The Shed 'O Pain
Bouldered at the Coop today with Kent. Didn't climb too well today. Felt a little tired. The place is closing at the end of the month. Bummer, I've only been there 4 times. The owner told me he is expanding his business into the area that is now the bouldering wall.

At home...
Power Cleans - I worked up to 150 pounds. I also did some Kettlebell snatches.

Not sure what I'm going to do tomorrow. I'm feeling a little stale. Maybe a short metcon.

Sounds like JT is having some relaxing fun in San Fransico.

JT Kalnay 04-18-2010 06:01 AM

Re: The Shed 'O Pain
2 Attachment(s)
Saturday 4-17-2010

Several hours of hiking with Jim and Colleen.
Lots of vertical gain and loss and gain and loss and gain...

The trail went right along the Pacific, just north of San Francisco.

Coming home today, after what has seemed like an interminable trip.

If you could zoom about 100x on the golden gate photo you could see crossfit San Francisco at the bottom across the entrance to the Bay.

Tim Babcock 04-19-2010 02:56 PM

Re: The Shed 'O Pain
1 Boulder problem
5 OHS 95#
10 Push Ups
20 rounds

The problems felt solid. The overhead squats were tough.

JT Kalnay 04-19-2010 04:14 PM

Re: The Shed 'O Pain
1 Attachment(s)
Monday 4-19-2010

Oh yeah OHS are tough. All that balancing and core strength.

30 kbs 55#
5 wbs 20#
25 kbs 55#
10 wbs 20#
20 kbs 55#
15 wbs 20#
15 kbs 55#
20 wbs 20#
10 kbs 55#
25 wbs 20#
5 kbs 55#
30 wbs 20#


Tabata Situps, 8 rounds, total of 51 (stomach cramped severly, need more ab work obviously!!)

Kinda tired from the flight back from SF yesterday.


Picture is from CrossFit Palo Alto

Jeffrey Fortuna 04-19-2010 06:16 PM

Re: The Shed 'O Pain
Sunday 4-18-2010

Run: 3x 20 minutes @6.8mph, .5% incline, totaled about 6.5 miles

Jeffrey Fortuna 04-19-2010 06:20 PM

Re: The Shed 'O Pain
Monday 4-19-2010

Had to work late so I just did an hour of bouldering. It's probably a blessing in disguise; I think I need to give my body a chance to rest. I'm planning to do the Hermes 10 miler on Saturday with my cousin Rick and his wife, so I'll have to change my workout schedule for this week.

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