Re: The Shed 'O Pain
 

100' walking lunge
50 air squats
25 back extensions
3 rounds 11:48
A real quad burner.

Re: The Shed 'O Pain
 

Tuesday 4-20-2010

one hour of downtown urban walking/shuffling/jogging with some buildering and bridgering thrown in.

The Cleveland Superior Viaduct has some real possibilities for urban climbing. Nice hard sandstone with plenty of holds and easy top access.

Now I just need to figure out who owns it and how much it will take to bribe them to let me bolt on some top rope anchors!

Re: The Shed 'O Pain
 

Tuesday 4-20-2010

Swim: 20x 50meters every 2 minutes, 54-64min./lap (pretty slow today)
Run: 6miles @6.7mph (about 9min./mi.), 81%-84%HRmax (I adjusted my max heart rate from 178bpm based on calculation, to 166bpm based on my last NASA physical stress test) It felt pretty good; almost easy. I really should bite the bullet and get my max heart rate tested. The Cleveland Clinic does it and I know a few people there involved with zero gravity human research.

Re: The Shed 'O Pain
 

Wednesday 4-21-2010

Took the shoulder and hip into the pool for a little testing...

5x100m, four fc, 1 bstroke

Shoulder felt okay on the fc as long as I kept it out to the side and moved slow (e.g., 2:05 per 100m)

Hip did not like bstroke. Will experiment with sidestroke as alternate resting stroke.

What's up this weekend?

Re: The Shed 'O Pain
 

10 boulder problems
30 muscle ups

I have a teacher thing Saturday morning. Will probably climb Saturday afternoon.
Shed 'O Pain on Sunday?

Re: The Shed 'O Pain
 

Thursday 4-22-2010

Walked 1.5 miles on uneven terrain, up and down hills carrying a pack with ten pounds in it. Paused every 1 or 2 minutes to swing a one pound metal club. Ended up 10 over par....

One hour of bouldering.
60 seconds on, 60 seconds off.

Re: The Shed 'O Pain
 

Thursday 4-22-1020

Change of plans, the Hermes 10-miler sold out before I was able to register. So I went back to my normal workout, almost.

Run: 60 minutes@6.7mh (about 6.7 miles), .5% incline, 81%-84%HRmax
Cindy: 10x 5 pullups, 10 pushups, 15 squats in 20 minutes

Note to self; self, don't do Cindy AFTER a 60minute run.

Tim, let me know when you can climb this weekend.

Re: The Shed 'O Pain
 

15 Hang Power Cleans 95#
15 Burpees
3 Rounds: 6:29

Tomorrow I have a teacher thing in Bowling Green. In the afternoon I am going to the Coop. I am buying a couple of features from the owner for my wall. Jeff, if you want to meet me there to climb for a couple of hours, that'd be great. I guessing I would get there between 3 and 4. I could call you tomorrow with a more exact time.

Re: The Shed 'O Pain
 

Friday 4-23-2010

Two miles walking quickly around the farm.
One hour of teaching 5 and 7 year old girls to throw and catch.

Doing Cindy after running is called "Murph", if you have the nerve to do 100 pullups-200 pushups-300 air squats, and then to run AFTER doing Cindy.

swim, BIKE, run

1500m swim, 40 minutes?
10k run, 1 hour?
24 mile bike???????????????????????????????????

Re: The Shed 'O Pain
 

Friday 4-24-2010

Swim: 90 minutes continuous.

I'm up for the coop tomorrow. I haven't climbed much lately. I'll plan to be there about 3:30 unless I hear from you otherwise.

I'd like to get a bike ride in this weekend, but the weather doesn't look like it's going to cooperate again. I really don't want to get on the stationary bike again if I don't have to. Those 2 hour stationary bike rides this winter really burned me out.