thursday

took wed off after that rough tuesday.
today i rode indoors again. 25+ mph winds weren't something i was ready to tackle today so i too kit easy inside o nthe bike.

40 min spin, seated
rpm roughly 75, medium to heavy gear

today i just worked on an efficient pedal stroke in a bigger gear. those of you who know me know that i don't have alot of flat speed. that is my biggest cycling weakness, average speed. i can sprint, and i can climb like crazy, but in terms of constant flat speed, i'm lacking. today worked on the specifically. pretty good workout but not quite enough.

so after wards i did tabata push-ups
lowest round- 15

tuesday- spartans

today was interesting. i did a crossfit workout, the first legit one in over a month, then after 15 min of rest rowed with charlie. 300 is a tough workout because it taxes you in many ways, but also you have to have endurance to continue at such a high intensity for a duration. good wod though.

"300"
25 Pullups
50 Deadlifts (95 lbs )
50 Pushups
50 Box jumps(24 inch box)
50 Floor wipers (95 lbs )
50 Kb Clean and Press (16Kg)
25 Pullups

i did 95 pounds for two reasons. one i haven't done deadlifts in over 2 months since i injured my hip doing them the last time. second i weigh 150lbs on a heavy day so deadlifting my body weight wasn't something i was interested in for my first wod in a long time. so i did evertyhing else rx'd though and it went awesome. i flew through the workout, did a few things unbroken, and beat my goal time. fun fun

300- 12:24


then i rowed with charlie.
500 m warm-up
6 x 500m sprint
times:

1:45.8
1:49.5
1:50.3
1:50.3
1:49.7
1:49.5

as you can see, very consistent. that is great. it means my training is working and i can hold a high intenisty at exactly the same power production for extended periods. very encouraging. fun workout. makes me miss two a days, which start soon in my IM training. yay

monday

monday i did a bike inside, i needed to get back on the bike again. i brought my trainer back from austin so i set it up in the living room and did some climb intervals on my actual bike instead of one of the spin bikes at the studio. i like the familiarity on my bike, plus i can work on pedaling more efficiently and the position is set to me so its more comfortable than a stationary bike.

10 min seated climb
2 min rcovery
10 min standing climb
2 min recovery
10 min seated climb

burned about 800 cal and had an avg cadence of 62, perfect for what i'm trying to accomplish during these hill workouts

saturday

saturday was my "long run". i had to do it before teaching crossfit so it was only 6 miles, but i kind of needed a shorter run to let my body rest. felt great on the run, just cruised, the weather was cool but not cold, and there was actually a little humidity in the air which i like when running in the mornings. good run overall, quiet too.

6 miles
total time- 44:38
avg pace- 7:26
splits- avg for 2 miles
7:33
7:21
7:25

friday

friday i rode for a while, it was very windy so i concentrated on a fast, short ride. it had been a long time, almost a month since being on my bike outdoors. i felt good, but my position is off and make my shoulders and triceps burn when holding aero for a long time. this happened right after i switched my seat so i need to tweak the position a little more.

stats-
14 miles
19.0 mph
823 cal