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Old 06-19-2011, 08:23 PM   #351
Jim Colby
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Re: Down in Jim's Garage

June 20
Ran 18 miles (3:19:10, 900 ft. of elevation gain, Avg. HR 119, Max. HR 144).
Stretched
Rolled right hip
Iced right hip and lower abs.

PR for longest run by 2 miles. Protocol for 18-22 mile training runs is to run 4 mins and walk 1 min, so my average time is slower than my 16-miler (11 minutes/mile), versus 10.5 minutes per mile. Honestly, I was looking forward to the walk breaks, so no complaints from me. I'm supposed to do these runs no faster than 2 minutes per mile slower than my estimated best time for this distance so I think my pacing was pretty good. My right hip and lower abs were somewhat sore after the run, so I rolled, iced and took a couple of advil. I'll do a recovery swim tomorrow.
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Old 06-20-2011, 11:15 AM   #352
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Re: Down in Jim's Garage

June 20
Looks like I've been off by a day for the last couple of postings. Oh well.

Swam 2000M straight through today.

I haven't swim that far continuously before and I wasn't sure how it would go. That's a little longer than the swim leg of the half Iron Man, so I wanted to make sure that I could do it without any issues. It wasn't too hard, so that's one more item that I can check off. The main challenge was figuring out how to occupy my mind the whole time while staring at the bottom of the pool.
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Old 06-21-2011, 06:37 PM   #353
Jim Colby
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Re: Down in Jim's Garage

June 21
Ran 2.7 mile hilly route (289 feet of climbing, 22:07, Avg HR 128, Max HR 139), then
CrossFit Main Page WOD from 6/20
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball
11:29
DH Pull-Ups: 5, 5, 13 (tied PR)
Stretched

I was going to cycle tonight, but when I pulled out my bike I noticed that it had a flat so I ran instead (changed the flat after the workout). My run was 13 seconds off my PR effort and I was really booking it when I set the PR. Today, I was hardly out of breath and my HR averaged below 130. Real pleased with that.

The DU/2-fer-1 Wall Ball WOD was interesting. My DUs were good, but the 2-fer-1s were interesting to say the least. Nothing like coming up on the second squat with a sweaty 20# medicine ball bearing down on your head. Wish I had room in the garage to toss the ball higher, but I had to deal with what I have which meant being fast on that second squat! Crazy but fun!
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Old 06-21-2011, 09:43 PM   #354
David Orr
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Re: Down in Jim's Garage

You are doing some great endurance work in here Jim. To say I'm impressed would be an understatement!
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Old 06-22-2011, 11:42 AM   #355
Jim Colby
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Re: Down in Jim's Garage

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Originally Posted by David Orr View Post
You are doing some great endurance work in here Jim. To say I'm impressed would be an understatement!
Thanks Dave! That means a lot coming from you. You've been lighting it up on your log!

June 22
Swam at lunch: 5x200M, 8x100M, 4x50M
Elbow tendons, especially the right one were sore today. The left one eventually loosened up during the swim. The right one is still tender. Must have been the 2-fer-1 wall ball shots + pull-ups combo last night. Massage and ice treatment tonight.
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Old 06-23-2011, 10:19 PM   #356
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Re: Down in Jim's Garage

June 23
Brick Night
Biked 15 moderately hilly miles (45:35, tied PR, Avg. HR 128, Max HR 139), then
Ran 2.7 mile hilly route (289 feet of climbing, 23:00)
Brick PR by 1:49.
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Old 06-24-2011, 08:09 PM   #357
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Re: Down in Jim's Garage

June 24
Swam at Lunch Outdoors
1x1000M
1x500M
1x200M
2x100M
4x50M

Was going to run and do some TRX after work, but had a nice dinner with my daughter instead. I was feeling kind of tired anyway and have some long stuff coming up this weekend. Let's consider this an active rest day. My elbows felt better, but my right one is still kind of tender. Probably a good idea to lay off the resistance training for another day.
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Old 06-25-2011, 03:56 PM   #358
David Orr
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Re: Down in Jim's Garage

"A little tired"? Looks like you trained the last five days in a row. I got tired just reading about it!
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Old 06-25-2011, 06:17 PM   #359
Jim Colby
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Re: Down in Jim's Garage

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Originally Posted by David Orr View Post
"A little tired"? Looks like you trained the last five days in a row. I got tired just reading about it!
I consider "swim only" days to be "active rest" days. I rested my legs right! Actually swimming does loosen me up quite nicely and is totally different from the other workouts. I try not to schedule total rest days since they make me feel worse:stir: and I usually have enough unplanned ones due to work, etc. to make up for them.

June 27
Cycled 39 miles (1600 feet of climbing, 2:13.00, Avg. HR 126, Max. HR 141)
DH Pull-Ups: 3x10
Stretched
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Old 06-26-2011, 02:22 PM   #360
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Re: Down in Jim's Garage

June 28
Jogged 1/2 mile to HS track
8x1 mile intervals (8:35 pace w 400M rest intervals, HR averaged around 130)
Jogged 1/2 mile home (11 miles covered in total)
Stretched
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