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Tim Babcock 07-13-2010 08:12 AM

Re: The Shed 'O Pain
Warm Up
3 TGU's each arm 10-20-35-45-53
5 Burpees
Boulder Problem
5 rounds

50 air squats
Boulder Problem
5 rounds

10 Back extension
10 GHD Situps
Boulder Problem
5 Rounds

30 Pushups
Boulder Problem
5 Rounds

Elbow RX

Leaving for Colorado tomorrow. I will be gone about 2.5 weeks. First stop, Vedauwoo. Time to get humbled on 5.7. I will update the log.

Jeff, awesome run on Sunday. 14.73 miles? Incomprehensible to me.

JT, keep striving toward your goals. I hope to see you on a regular basis at the "Shed 'O Pain" this fall. I hope we can all take a New River trip this fall.

JT Kalnay 07-13-2010 11:37 AM

Re: The Shed 'O Pain
Tuesday July 13, 2010

one hour walk with hills.

Tim, please be safe out west and I hope you have fun.

I just looked at the Senior entries for the XFit games this weekend.
For a guy who can't do a muscle up or a HSPU and shuffles around 400m, I have this crazy idea that if I put my mind and body to it, I could win the "over 50" category b/c my stats are better than many of the competitors on the single rep items. of course they do much better on the met con and running.

Let's see how deeply this dementia sets in, I will report back, or you will just be able to tell by looking at me and my workout posts.....

Jeffrey Fortuna 07-13-2010 05:50 PM

Re: The Shed 'O Pain
Tuesday 7-13-2010
7.4 mi in 58:24, 7.54 min/mi pace. Good workout!
[I]Tim, have a great trip! And remember, I can't do a muscle up.[/I]

JT, I trying to plan my triathlon schedule; let me know if you are going to do Vermillion. I would love to do the race with you, and my friend Kevin expressed an interest in doing it as well. So far I am planning to do:
Fairport Harbor sprint, July 25 (registered)
Cleveland olympic, August 8
Vermillion olympic, August 15
Montreal HIM, September 11
I would like to get at least one trip to The New after Montreal (if I survive).

JT Kalnay 07-14-2010 11:04 AM

Re: The Shed 'O Pain
Wednesday July 14th, 2010

Climbing at KC.

The only triathlon I am committed to right now is the 1/2IM relay at Cedar Point with my brothers. I am considering Vermillion, but won't know until after I return from the beach house and ride my bike a few times to see how my hip tolerates the biking.

Jeffrey Fortuna 07-14-2010 07:47 PM

Re: The Shed 'O Pain
10 mi in 1:27:06 (hr:min:sec), about 8:37 mi/min pace
A little slow; my legs were still tired from yesterday's run. It was an exercise in pushing myself to finish when my legs have nothing left.

JT Kalnay 07-15-2010 01:27 PM

Re: The Shed 'O Pain
Wednesday July 14, 2010
Walked 9 holes of golf.
Climbed routes at KC, where the A/C was broke/off, and thus it was HOT.

Thursday July 15, 2010
Swam 2000m in 49:49, alternating FC and BS to save my shoulder.
Pretty decent time for me, felt sustainable, maybe for the whole IM distance, hmmmm...

Those are two awesome runs on back to back days.
I am hoping today's entry reads something like "Rest Day", or,
if not "rest day", then swim/bike brick or bike/run brick.

You are making huge progress in each sport.
Swimming is swimming, b/c it comes first, but biking after swimming is something different b/c your arms and shoulders and back are tired. Running after swimming and biking is also something different b/c your legs and everything are tired.

You can get away without doing bricks for a sprint or olympic, but for your 1/2IM I strongly encourage you to start getting in some bricks.....

Good luck.

Jeffrey Fortuna 07-15-2010 06:55 PM

Re: The Shed 'O Pain
Thursday 7-15-2010
1 hour front crawl continuous, about 1:15 per lap, about 1.5 miles?
[I]I am really able to work on my form on these long swims. I've improved so much in the last year. I never thought a one hour swim would be easy.

JT, good advice about the bricks. I think I should start getting in one or two bricks per week. I'm thinking I should start with a 19 mile bike/4.4 mile run. That's about 1/3 HIM distance. Then I can work up to 1/2 HIM distance (28 mile bike/6.5 m ile run) and maybe to 2/3 HIM distance (38 mile bike/8.8 mile run). I don't think it would be wise to try to do more than that in the less-than-two-months left before the race.

I need to take a day very soon to determine my persperation rate so I can acurately determine the amount of water I need to take in during the race. I'm not looking forward to spending an hour on the treadmill, when it's so nice outside, but it's something I need to do. The "goo" seems to working well on my long runs. I haven't tried it yet on a long bike. They recommend "gooing" every 45 minutes. That's a lot of "goo."

Let me know if you want to climb at Hinkley this weekend. I'm planning to go to the Lock to Lock festival in Akron Saturday night to hear my brother's band, Satisfaction, play, but other than that, the weekend is open.[/I]

JT Kalnay 07-16-2010 10:44 AM

Re: The Shed 'O Pain
1 hour at 1:15 per 50 yards is 2400 yards.
One mile is 1760 yards.
So, you did 1 mile plus 640 yards.

The 1/2 IM distance is 2112 yards.
The IM distance is 4224 yards.

So your swim speed is much better than the cutoff speed for either event.
Nice job.

Am climbing at KC tonight and then working on the farm and riding my bike about ten miles in a hip test this weekend, so no climbing at Hinckley for me this weekend. Then off to the beach house, where there will be much cross fitting on the beach and open water swimming.

Jeffrey Fortuna 07-16-2010 04:25 PM

Re: The Shed 'O Pain
Friday 7-16-2010
1 mi in 1:22:12 (hr:min:sec), 8:07 min/mi pace.
[I]This run totally wiped me out. I came home and crashed on the floor.

I got my bike back tonight, so I'm thinking about doing a short brick tomorrow and a long ride Sunday. We'll see how I feel. I'd also like to do todays deadlift wod sometime this weekend, but that might be a little too much.

Training on the beach sounds awsome. Have a great time and try not to overdo it. I'll see you when you get back.:)[/I]

Jeffrey Fortuna 07-17-2010 04:31 PM

Re: The Shed 'O Pain
Saturday 7-17-2010
Brick (bike/run) 1/3 HIM distance:
Bike 19.1 mi in 1:10:42, 16.22 mph
Run 4.65 mi in 37:37, 8:04 min/mi pace

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