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Tim Babcock 03-13-2010 01:30 PM

Re: The Shed 'O Pain
JT, Good to hear about your shoulder. Chronic tendonitis, hmm... sounds like upping your dose of fish oil might be beneficial.

Went to the Coop today. Sent the problem I was working on last week first go. Did another entertaining problem as well. Did some problems on the roof that were a lot of fun. Repeated many harder problems. It was Jeff's first visit to the Coop. I think he will be back if I didn't scare him off with my dancing to the Beatles.

Tim Babcock 03-14-2010 01:03 PM

Re: The Shed 'O Pain
5 Muscle Ups
10 GHD situps
15 Kettlebell Swings
AMRAP in 30 minutes
8 rounds + 3 reps

I watched JT deadlift some heavy weight today. Pretty soon he will be deadlifting 400 pounds.

We also had some interesting conversation today in the "Shed 'O Pain."

Jeffrey Fortuna 03-14-2010 03:47 PM

Re: The Shed 'O Pain
Saturday 3-13-2010

Climbed at the co-op with Tim for a couple of hours. I'm really not in climbing shape. The steep angle of the walls really kicked my butt.

I went home and made a set of parallettes. They turned out great. I'm sure I can find all kinds of new ways to torture my abs with these.

JT Kalnay 03-14-2010 03:53 PM

Re: The Shed 'O Pain
Sunday 3-14-2010

Ten rounds of:
50 jump ropes

The deadlifts started out with 3 reps at 135 pounds and progressed up to a single rep attempt (which failed) at 385. The 385 left the floor, but did not reach more than a few inches off the floor. Still, it was cool to move it. Tim then coached me through the TGU movement, which I haven't attempted since the hip resurfacing. It was very encouraging to be able to complete the movement, albeit with a 10# kb and lots of balance issues!

Jeffrey Fortuna 03-14-2010 03:54 PM

Re: The Shed 'O Pain
Sunday 3-14-2010

Yoga for 1-1/2 hrs this morning at Lifetime. Todays session really worked my quads and lower legs.

128min. stationary bike (someone please shoot me! My iPod quite after 50minutes.)
28mi. @13.1mpf average
(the stats aren't very impressive; I think my stationary bike is set a little harder than biking outside).

JT Kalnay 03-14-2010 03:58 PM

Re: The Shed 'O Pain

128 minutes on the stationary? After 90 minutes of yoga?

Once did 240 minutes on a stationary b/c it was on the triathlon training calendar and it was raining. A mercy shooting would have been welcomed.

Sounds like you've got lots of volume working.
Thoughts on intensity?

JT Kalnay 03-15-2010 07:59 AM

Re: The Shed 'O Pain
Monday 3-15-2010

Rest Day...

Tim Babcock 03-15-2010 03:19 PM

Re: The Shed 'O Pain
Warm Up:
3 TGU's each arm 10, 20, 35, 45, 53
5 Burpees
1 lab on Bouldering Wall
5 rounds

Fingerboard Workout-strength
Worked in 20 rounds of 10 push ups and 15 air squats in between sets.

Rest day tomorrow.

Jeffrey Fortuna 03-15-2010 07:03 PM

Re: The Shed 'O Pain
Monday 3-15-2010

42min. run (treadmill) @ 7.1mph (about 8.5min. pace), .5% incline
Paused for one minute every ten minutes. My quads are still tanked
from yesterdays bike ride.

Climbed with Brad for 2 hrs. Did all of our problems and top-roped a couple of new routes (only one was hard, about 5.11).

JT-My thoughts on intensity:
I am trying to follow a triathlon schedule that slowly increases time by ten percent per week with a -40 percent rest week every month (see [url][/url] for the schedule). I am trying to increase the intensity of the easier workouts as the duration increases. So, for example, I will repeat todays workout in two weeks at which point I will try to increase the intensity. At this point, I am more concerned with increaing my distance than with increasing speed. I just need to be able to do a 2.4 mile swim in under two hours and average 14 mph on the bike for 112 miles, and have enough juice left to do a marathon in about five or six hours. (Oh, is that all?) But I don't have to tell you what it takes to do Ironman.

JT Kalnay 03-16-2010 07:43 AM

Re: The Shed 'O Pain
Ironman and CrossFit

Ah yes, now I see it. Thanks for the beta. I like the plan. It provides an excellent opportunity to arrive at the starting line uninjured and with a realistic chance of finishing. Can never account for weather, flat tires, rabid dogs, lightning strikes, and whatnot, but we can account for our training. The plan is very similar to the plan I worked over a 36 month period leading up to IM. If I had it to do over again, which I might, I think I would work the same plan with one exception, once every 10 days I would do some pickups in the pool and on the bike, but not on foot. The goal of the pickups would be to raise the bar as to where my top end was. Don't want to do it on foot b/c the risk of injury during IM volume training is just too high. But, especially on the bike, just 10x1 minute at 20 mph once every ten days makes the 14 mph (which will be ridden for 8 hours) seem so much easier. Plus, it's fun to get going that fast! Same in the pool, just going two or three seconds faster for 10x100 once every ten days makes the actual race pace seem so much easier. The mental part of getting ready for that first IM is so important, and the plan you are working really helps out in that aspect. Knowing that you can maintain the pace for the distance, and having done so repeatedly in training, gives a ton of confidence on event day. After doing 2.4 in the pool for the third time you are pretty sure you'll be able to do it in the event. Same with the bike. After you've done that third 112 mile ride in training, you know you are going to be able to do it in the event. And then, you know, you just know, that after doing the swim and bike there is nothing on this planet (or any other) that is going to stop you from making the distance on foot. Good plan, and good luck!

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