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Back at work from vacation. 7km run this morning.
While on vacation, managed to keep to my training up. 10k trail run on Sunday, 1 hour swin Monday, 20k Run Tuesday, 30 min WOD Wednesday, 8km Run Thursday, rest days Friday and Saturday(flight home).
11km Sunday and another WOD on Monday. Starting into taper week, so backing off the intensity for the rest of the week.
If a ride before work, then I leave home at 04:30 and am back by 05:50 the latest.Quote:
Originally Posted by Firefighter2
As I rode by myself this morning, I was home by 05:45.
Average speed was 26.8kmph with a max of 73.8kmph
That's pretty good, I'd be late for work all the time. :rofl2:Quote:
Originally Posted by Thug
I generally leave home for work around 06:25 and am in the office by 07:00.Quote:
Originally Posted by Firefighter2
BUT, if I ride with the road crew on Tuesday mornings, as they ride on the other side of town, I only get home after 6. Then traffic nails me and I only get into work at 07:45ish
Wednesday's, Thursday's & Friday's, their route comes pretty close to my place so that makes life a lot easier, if I choose to ride.
-4 sets of benchpress, varying reps
-3x12 cable pulldowns
-3x10 overhead press w/ EZ Curl bar
-3 sets of standing dumbbell curls, varying reps
-4x10 squats
-3x15 leg extensions
-3x12 standing calf raises w/ cable resistance
2k of stairs this morning with sets of 30 pushups and situps at the top.
1/2 hour on the treadmill, after a day on my feet. ;)
Yesterday: A quick 1.5 mile run between work and class.
This morning:
Squat jumps 2x10
Planks 2x30 secs
Dumbell squats 3x8
Bodyweight lunges 2x8
Bridges 3x30 secs
Exercize ball exchanges 2x10
Single leg balance 3x30 secs
Standing calf raises 2x12
3k run this morning and pre-race physio session.
-4x10 incline benchpress
-3x12 cable crossovers
-3x10 tricep pushdowns
-3x12 seated midrows
-4x10 shrugs
-3x10 preacher curls
-3x10 leg press
-2x12 single leg press
-4x14 weighted calf raises
Back in the groove. Did a Chipper workout today:
300x Jump rope
60x Russian KBS @53lbs
40x Goblet Squats @53
20x Hand Release push-ups
10x Hand Stand Push ups
20x Pull-ups
40x Wall Balls @20
60x Sit-ups
300x Jump rope
Have a great weekend Gents!
Went back to the Nature Reserve we rode 2 weekends ago.
Still a 57km loop :)
Didn't see much game today possibly because the wind was pumping a lot stronger than our previous visit, although average speed this week was higher than last time.
Upperbody workout:
Dumbell bench press(on ecercize ball) 2x10
Pushups 4x10
Front/side raises 2x10
Supermans 2x10, 2 second hold
Overhead tricep extension 2x10
Russian twists 2x15
1 mile run
A good solid 50km singlespeed ride this morning.
Around three miles of running at the lake this afternoon.
Looks like the game warden didn't get you if you're posting!Quote:
Originally Posted by Leatherstockiings
No specifics, but I'd dropped back to the 16 kg kettlebell and upped reps.
I also scaled my rowing back to 30 mins and upped the pace.
Current goal is 7.5k in 30 mins on the erg.
25 minutes on rower.
10 right, 10 left, rest 2 mins long cycle press with the 16 kg kettlebell. Repeat 5 times, followed by 15 right, 15 left.
-Pull-ups
-Dips
-Seated Cable Rows
-Military Press
-Incline Dumbbell Press
-Incline Dumbbell Curls
-Leg Press
Ran my first half marathon Sunday, finished in 2:03. Was hoping to be under 2 hours, but I will take it.
-3x10, 2x8 Benchpress
-3x12 Dips
-3x10 Military Press
-4x12 Standing Dumbbell Curls
-3x12 Leg Press
-4x14 Weighted Calf Raises
Two-mile tempo run this evening.
Lower Body, Friday Morning
Squat jumps 2x10
Body weight lunges 2x8
Pushups 2x10
Bridges 2x30 secs
Standing calf-raises 2x10
Reverse crunches 25
Corkscrews 10
One leg balance 2x30 secs
The normal Friday pre-work ride of 30km at an easy pace.
Thisisclog - that's awesome, congrats. I applaud you and all the other runners!Quote:
Originally Posted by Thisisclog
Cheers.
Metcon - CrossFit Games Open 16.1 (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Overhead Walking Lunge, @65#
8 Bar Facing Burpees
25 Ft. Overhead Walking Lunge, @65#
8 Chin-ups
End up doing 161reps (lunges counted as 5reps, 1round=26reps)
Been busy outside of the gym since Wednesday. All I had the energy for today was 20 minutes of hard rowing.
This afternoon was a 2.6 mile trail run.
Did a 65km bike ride yesterday and going with the girlfriend on a 12km hike this morning.
I've been derelict in my SRP duties lately and haven't posted anything for quite a while. Yesterday's ride was a 52.86 mile (80km) effort on the fat bike. I've replaced the stock tires with Vee Speedsters. They are a ton more pavement friendly and still do well on the beach (which will be my primary off road venue). They are 3.5" wide (vs. 4.0 for the stock tires) are much lighter and quieter than the stock nobbies. The stock handlebars were also replaced with some wider mustache bars. All in all the modifications have made this a very comfortable cruiser. Naturally it will never break any land speed records but yesterday's ride was very comfortable and fun. Not too shabby for a bald old coot like me. It's a great ego boost to think that the world is full of people half my age that could not do this ride.
The last 3 weeks I've ridden a bit over 100 miles a week. It was a bit windy but overall a very pleasant day to be outside. The next couple months will be the best season to be outside in Florida. Sunny and nice outside almost every day but not too hot yet. Once June gets here so does the rain forest heat. This pic was taken as I turned off the Suncoast Trail into the home stretch. My truck was parked at the trail head of the Starkey Park Trail.
http://i672.photobucket.com/albums/v...psvzskwgdq.jpg
I'm suitably impressed mate. 80 kay is nothing to be sneezed at. I'm still doing my regular weekend rides of 40+kay (usually 40-43kms, sometimes more) with timed rides during the week.
I did a pre-breakfast 50+kay ride on Saturday that almost killed me. I blame the two young ladies that were half my age and twice as fit as me. It was really hard work to sit behind their lycra clad bodies! By the time I got home I could barely open the front gate. The last 5kms was into the dregs of a cyclonic headwind. The ladies ditched me well and truly at that point. My body acted like a spinnaker in a yacht race. I thought I was going to be pedalling backwards for a while there.
I had planned on doing a 75km ride, but didn't feel ready for it that weekend. I wouldn't do that sort of distance as a pre-breakfast ride though. I would need fuel in the tank for something like that.
todays workout was a 45 min ride that saw me up to 36kph with a slight cross wind, but had me reduced down to 20kph on the way back with more of a headwind. Again battling the dregs of a cyclone in the pacific.
Some various ride shots from different days. Yes I know the two last ones are upside down. They look better that way I reckon. And they suited that particular day, because mine and another blokes rides were turned on their heads. Mine because I met him. His because he had had a buster somewhere further down the track and had torn himself up and broke a collarbone. He was walking himself out. I gave him company and called for help to come to the entry of the bushland reserve we were riding in.
Attachment 229861Attachment 229862Attachment 229863Attachment 229864
Mick
Beautiful pictures Mick ,,, DROP IN MORE OFTEN !!!! :D
-3x12 Squats
-3x10 Overhead Press
-3x12 Seated Reverse Grip Cable Pulldowns, (essentially a chin-up)
-3x12 Barbell Curls
-3x12 Deadlift
-3x12 Leg Extensions
Got out for a paddle on the Hudson this morning and found some ice to crunch around in for a bit.
Attachment 229875
Are there big fish in that river?
I'm pretty sure there are.
MW76:
It looks very nice out there. Sure beats exercising indoors! :chapeau
30 minutes on the treadmill, HIT.
A 30km ride before work this morning.
I've built up a good base and now its time to start increasing the mileage and intensity over the next couple of months.
