Tuesday: Bike ride from home, out and back in 1:02 and change. Averaged 17.9 and good power 60m NP 202 watts.
Wednesday: BodyPump was good.
Squat track: 25kg, felt like a could have gone heavier.
Chest track: 25kg, felt good until the last set then battled.
Back/glutes/hams: 25 kg, tough track. CnP reps didn't have the row to break things up.
Tricep track:17kg, very, very hard.
Bicep track:15kg, hard.
Lunge track:Hard but improving
Shoulder track: Ouch. Push ups on the bar. Overheads were hard by now.(20kg)
Ab track: meh, tired by now
---------------------------------------------------------------------------
Thursday
Kettlebells then spin.
5 x 30 2H swings with a 24kg bell, 30 second rest interval.
Using 16kg doubles, 3 rounds of:
5 clean and press
25 2H swings
5 clean and press
5 front squats
25 2H swings
5 snatch
5 clean and press
again with doubles...
6/7/8/9/10 thrusters
2 rounds walk (20kg overhead)/kb burpees
Friday, June 24, 2011
Monday, June 20, 2011
Saturday: Car shopping, bought a new Mazda 3 5 door.
Sunday: Bike ride from home. 18.4 mile out and back. Averaged 18.3 out, 17.8 in. Good power.
Monday: Good kettlebell class.
30 minute spin warm up.
400m run
4 x 1 minute 2H swings (20kg)/1 minute rest.
15 sec 2H swings/15 sec recovery: 32kg
15 sec 2H swing-goblet squat: 20kg
4 sets:
3x 3 double swings, 3 cleans, 3 front squats [2 16kg]
15 2H swings [32kg]
Thursday: Dean's kettlebell class.
2H swings
TGUs
20 minute WOD.
12 deadlifts [40kg]
9 cleans [24kg]
6 push press [20kg]
Wednesday BodyPump. Good. No premature poopout.
Monday: ? Hard kettlebell class.
Sunday: Bike ride from home. 18.4 mile out and back. Averaged 18.3 out, 17.8 in. Good power.
Monday: Good kettlebell class.
30 minute spin warm up.
400m run
4 x 1 minute 2H swings (20kg)/1 minute rest.
15 sec 2H swings/15 sec recovery: 32kg
15 sec 2H swing-goblet squat: 20kg
4 sets:
3x 3 double swings, 3 cleans, 3 front squats [2 16kg]
15 2H swings [32kg]
Thursday: Dean's kettlebell class.
2H swings
TGUs
20 minute WOD.
12 deadlifts [40kg]
9 cleans [24kg]
6 push press [20kg]
Wednesday BodyPump. Good. No premature poopout.
Monday: ? Hard kettlebell class.
Sunday, June 12, 2011
Friday: 34 miler with Jim. Weather turned perfect, almost no wind. Went south over Picard to 85 and went part way up the hill towards Thatcher. Had some nice power. 20 minute peak NP was around 250. Averaged 16+.
Saturday: Rained all day, slacked.
Sunday: Met Jim at the campus for a short ride. It looked like rain so we decided to skip a road trip. Jim popped another rear drive side spoke at ~6.5 miles which ended his day. I had been feeling like shit but kept going and eventually a bit better. Treated this like a recovery ride.
Watching game 6 of the NBA finals. Miami shooting like shit, especially from the foul line.
Saturday: Rained all day, slacked.
Sunday: Met Jim at the campus for a short ride. It looked like rain so we decided to skip a road trip. Jim popped another rear drive side spoke at ~6.5 miles which ended his day. I had been feeling like shit but kept going and eventually a bit better. Treated this like a recovery ride.
Watching game 6 of the NBA finals. Miami shooting like shit, especially from the foul line.
Thursday, June 9, 2011
So far no riding this week. We've had some ferocious thunderstorms that got in the way Tuesday and Wednesday. Saw a pic Shye posted of the team just before the start of the ride Sunday and I'm not happy with way my middle is looking. I have to get my overeating under control.
Monday's kettlebell class was really good, but I cant remember what we did. I was running late so I missed my spin warm up.
Wednesday BodyPump was good as well, except I faded hard during the shoulder and ab tracks. This after going light for squats (22kg), chest (22kg) and triceps (16kg). I went up for the B/G/H track to 30kg and while it was really hard I got all the way through. What I found the most alarming was the ammonia stink I was rocking. Maybe I just didn't have a sufficient carbo-payload, which also explains crapping out. Next week I'll make sure I boost the carb intake Wednesday morning.
Tonight's kettlebell class was hard as hell. Viv was away and Dean ran class. We started with 5 minutes of alternating 25 swings with 5 windmills on each side. Used a 20kg bell for this. The windmill was new and I had had some range of motion issues initially but as I warmed up I also found some hip flexibility. I like this move a lot.
Next we did 20 reps of TGUs (16kg). Fantastic! I hope we do this more.
Then, 15 minutes of...
3 one hand swings,
3 high pulls,
3 snatches,
3 overhead squats (similar corkscrew/hip stretch as the windmill)
farmer's walk with hands turned out, ouch. As in this is farging hard. Used 16kg throughout
and finishing with 5 minutes of...
3 swings/6 thrusters. died here. Started with double 16kgs, went down to 1, just didn't have the ass to get in all the squats.
Monday's kettlebell class was really good, but I cant remember what we did. I was running late so I missed my spin warm up.
Wednesday BodyPump was good as well, except I faded hard during the shoulder and ab tracks. This after going light for squats (22kg), chest (22kg) and triceps (16kg). I went up for the B/G/H track to 30kg and while it was really hard I got all the way through. What I found the most alarming was the ammonia stink I was rocking. Maybe I just didn't have a sufficient carbo-payload, which also explains crapping out. Next week I'll make sure I boost the carb intake Wednesday morning.
Tonight's kettlebell class was hard as hell. Viv was away and Dean ran class. We started with 5 minutes of alternating 25 swings with 5 windmills on each side. Used a 20kg bell for this. The windmill was new and I had had some range of motion issues initially but as I warmed up I also found some hip flexibility. I like this move a lot.
Next we did 20 reps of TGUs (16kg). Fantastic! I hope we do this more.
Then, 15 minutes of...
3 one hand swings,
3 high pulls,
3 snatches,
3 overhead squats (similar corkscrew/hip stretch as the windmill)
farmer's walk with hands turned out, ouch. As in this is farging hard. Used 16kg throughout
and finishing with 5 minutes of...
3 swings/6 thrusters. died here. Started with double 16kgs, went down to 1, just didn't have the ass to get in all the squats.
Monday, June 6, 2011
That was fun
2011 Tour de Cure done and dusted. Here are a few notes and highlights.
This is a first rate event, very well organized. The course was well marked and a lot of fun to ride. Lots of hills, but none too steep or too long. The organizers had 5 feedzones set out and they were well stocked with water and food. It was really nice to find fresh fruit and clif bars.
The 50 mile route is actually 48.9 miles and has roughly 1000 ft of climbing. The team got separated at the start (my fault) and I made it worse by pushing the tempo to about mile 4 thinking the others were in front of Jim and I. 3 team members, John B and 2 xfitters caught us on the 1st real climb where I slowed way down, and John decided to hang with us. The 3 of us drove a paceline for the balance of the ride. This worked fairly well except for climbs which broke my rhythm. I did experience some pain in the hamstrings at the base of the glute, made this a bit better by stretching when I got off the bike at the stops.
The numbers. Actual moving time was 3:01:31.44, minus the time I spent rolling from the finish line to check in area. This gave us an average speed of 16.4 mph. Average power was a meager sounding 156 watts, 197 normalized. The PT cpu was displaying 176 avg for the ride, which sounds a lot better. 20 minute peak was 189w, 215w normalized.
Good kettlebell workout tonight. Alternated 2 minutes swinging/2 minute jumping rope as warm ups.
5 to 1 ladder of cleans, presses, push-press, push-jerk, right and left.
Then doubles.
5 cleans, 4 each, press, push-press, push-jerk. Rest.
4 rounds.
Finished with 15 seconds snatching alt with 15 seconds rest.
Used the 20kg bell for this last one.
This is a first rate event, very well organized. The course was well marked and a lot of fun to ride. Lots of hills, but none too steep or too long. The organizers had 5 feedzones set out and they were well stocked with water and food. It was really nice to find fresh fruit and clif bars.
The 50 mile route is actually 48.9 miles and has roughly 1000 ft of climbing. The team got separated at the start (my fault) and I made it worse by pushing the tempo to about mile 4 thinking the others were in front of Jim and I. 3 team members, John B and 2 xfitters caught us on the 1st real climb where I slowed way down, and John decided to hang with us. The 3 of us drove a paceline for the balance of the ride. This worked fairly well except for climbs which broke my rhythm. I did experience some pain in the hamstrings at the base of the glute, made this a bit better by stretching when I got off the bike at the stops.
The numbers. Actual moving time was 3:01:31.44, minus the time I spent rolling from the finish line to check in area. This gave us an average speed of 16.4 mph. Average power was a meager sounding 156 watts, 197 normalized. The PT cpu was displaying 176 avg for the ride, which sounds a lot better. 20 minute peak was 189w, 215w normalized.
Good kettlebell workout tonight. Alternated 2 minutes swinging/2 minute jumping rope as warm ups.
5 to 1 ladder of cleans, presses, push-press, push-jerk, right and left.
Then doubles.
5 cleans, 4 each, press, push-press, push-jerk. Rest.
4 rounds.
Finished with 15 seconds snatching alt with 15 seconds rest.
Used the 20kg bell for this last one.
Saturday, June 4, 2011
Tour de Cure weekend
I'm sitting here winding down after a de-load/recovery week feeling pretty good, ready to get back to work. Tomorrow, 5 (at least) of us from the Court Club are riding the Tour de Cure in Saratoga. It should be a relaxing 50 miles as I don't think there's any plan to try and hammer through it, although I'd be up for that. I've got nearly 500 miles in my legs this spring and I think my power number are promising. Jim and I did an easy 10 laps at the campus in stiff winds this afternoon and my 20 minute peak (NP) was a bit over 200 watts and I really only pushed for 3 miles and not all that hard.
We capped off our prep this past Monday, having ridden 4 straight days over the Memorial Day holiday, ending with a 42 miler that included some roads I'd never even driven on, and some real shitty blacktop too.
I included two strength workouts this week, BodyPump on Wednesday and Thursday night kettlebells. I throttled back in both workouts. Dropping weight during BP in the squat,chest,back and tricep tracks. During my kb workout I used the 20kg bell for 2 hand swings instead of the 24, and did most one-hand overhead work with the 16kg bell, jumping up to a 20 only for the last 2 ladders of C&Ps.
My biggest goal for tomorrow is to finish with gas left in the tank and hope my ass doesn't hurt too badly. Also, since I've been experiencing a lot of muscle tension and discomfort in my lower quads just above the knee, I want to try and get my feet out in front of my knees a bit more. I moved my saddle back about 1/4 inch and I may move my cleats forward a bit.
If the group decides to drill it for a while, I'll try and maintain close to 200 watts. I expect we're going to just cruise but who knows. Of the 5, I've only been out on the road with Jim and Shye, and the other two apparently do triathlons.
Am planning on shooting some gopro video so I should have pics to post.
We capped off our prep this past Monday, having ridden 4 straight days over the Memorial Day holiday, ending with a 42 miler that included some roads I'd never even driven on, and some real shitty blacktop too.
I included two strength workouts this week, BodyPump on Wednesday and Thursday night kettlebells. I throttled back in both workouts. Dropping weight during BP in the squat,chest,back and tricep tracks. During my kb workout I used the 20kg bell for 2 hand swings instead of the 24, and did most one-hand overhead work with the 16kg bell, jumping up to a 20 only for the last 2 ladders of C&Ps.
My biggest goal for tomorrow is to finish with gas left in the tank and hope my ass doesn't hurt too badly. Also, since I've been experiencing a lot of muscle tension and discomfort in my lower quads just above the knee, I want to try and get my feet out in front of my knees a bit more. I moved my saddle back about 1/4 inch and I may move my cleats forward a bit.
If the group decides to drill it for a while, I'll try and maintain close to 200 watts. I expect we're going to just cruise but who knows. Of the 5, I've only been out on the road with Jim and Shye, and the other two apparently do triathlons.
Am planning on shooting some gopro video so I should have pics to post.
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