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Old 06-21-2010, 05:46 PM   #281
Jeffrey Fortuna
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Re: The Shed 'O Pain

Sunday 6-20-2010 update

Maumee Bay Triathlon (olympic distance)
Official results:
Overall time was 2:51:47 (hr:min:sec) 15th out of 20 in my age group (40-49); 116th overall
Swim (.9 mi./1500m): 34:41 (min:sec) 17th out of 20
Transition 1 (swim-to-bike): 2:17 (min:sec)
Bike (24 mi./40k): 1:14:32 (hr:min:sec) about 19.3 mph 13th out of 20
Transition 2 (bike to run): 1:39 (min:sec)
Run (6.2 mi./10k) : 58:36 (min:sec) about 9:41 min/mi 19th out of 20
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Old 06-22-2010, 09:55 AM   #282
Norm Swann
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Re: The Shed 'O Pain

Completeing a triathlon is a feat in itself;to do it in under 3 hours is excellent.

Nice job Jeff!!!
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Old 06-22-2010, 03:08 PM   #283
Tim Babcock
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Re: The Shed 'O Pain

Beginning a Tabata protocol again.
2.5 minutes @ 4.0 mph 1 degree incline
2.5 minutes @ 6.0 mph 1 degree incline
5 minutes @ 8.0 mph 1 degree incline
5 minutes @ 4.0 mph 1 degree incline
10 20sec work + 10 sec rest @ 7.0 mph 12 degree incline
5 minute cool down 4.0 - 3.0 mph
I got this protocol from a Clarence Bass book I have.

I second the good job on the triathlon! I also thought a 6:30 mile was very impressive. Jeff's running has improved!
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Old 06-22-2010, 05:53 PM   #284
Jeffrey Fortuna
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Re: The Shed 'O Pain

Tuesday 6-22-2010

Run:
7.5 miles in the heat. OMG! I stopped several times to get out of the sun for a couple of minutes.

I need to start doing the tabata treadmill.
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Old 06-23-2010, 08:47 AM   #285
Tim Babcock
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Re: The Shed 'O Pain

Bouldering WOD
Warm Up
3 TGU's each arm 10-20-35-45-53
5 Burpees
Easy Boulder Problem

15 Additional Boulder Problems
With 5 X 5 HSPU(Strict), 5 X 5 Ring Dips, and 5 X 20 Pushups
1 set between each problem

Elbow RX (Extensions and Pronators)

As long as I do the workout in the morning with the air conditioner running it's actually not to bad in the "Pain 'O Shed." As soon as the sun hits, it becomes an oven.
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Old 06-24-2010, 08:26 AM   #286
Tim Babcock
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Re: The Shed 'O Pain

Front Squat
5 95
5 105
5 115
5 125
5 135

then...
10 GHD situps
10 Hip extensions
5 rounds
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Old 06-24-2010, 05:44 PM   #287
Jeffrey Fortuna
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Re: The Shed 'O Pain

Thursday 6-24-2010

Run:
7.44 mi in 1:00:49, 8:10 min/mi pace.
I need to change this route to add another .56 miles to make it an even 8 miles.
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Old 06-25-2010, 02:31 PM   #288
Tim Babcock
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Re: The Shed 'O Pain

Climbed at Hinckley with Norm and Rick at the Main Wall. 20 Routes. Fun.

Later...
Tabata protocol:
2.5 minutes @ 4.0 mph 1 degree incline
2.5 minutes @ 6.0 mph 1 degree incline
5 minutes @ 8.1 mph 1 degree incline
5 minutes @ 4.0 mph 1 degree incline
10 20sec work + 10 sec rest @ 7.1 mph 12 degree incline
5 minute cool down 4.0 - 3.0 mph
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Old 06-25-2010, 08:20 PM   #289
Jeffrey Fortuna
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Re: The Shed 'O Pain

Friday 6-25-2010

Run:
10 mi. in 1:26:26, just under 9 min/mi pace.
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Old 06-26-2010, 08:52 AM   #290
Tim Babcock
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Re: The Shed 'O Pain

For time:
12 muscle ups
30 wall balls - 20# to 10ft
50 double unders
9 muscle ups
30 wall balls - 20# to 10ft
50 double unders
6 muscle ups
30 wall balls - 20# to 10ft
50 double unders
27:54 Slow! I had to take a 4 minute phone call as well.
I could not get a good rhythm going on the double unders.

Elbow RX
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