sep 2, 2011

did triangle TT route as on aug 17, 2011
time then said 15 min but if there was no guessing i'm assuming on that time
as did it this AM after a long warm up in 15:45...says 15:12 on aug 17th and i was at a top pace for this AM...will have to test again i guess to see....hence the reason for being specific on the time/distance/etc...

3.7K in 15:45 - 15.5 x 7.5 = 116 points today (+587) = 703 for week so far

Noon @ CF 480
with Matt Clark and Max and Nick
did:
FS - build to a tough 5 fast - built to 245
+
HSC practice
+
10-1 against Arjuna
7 min - hang power clean and push press - 95# and WB's
was a gasser!

sep 3rd:
AM
grass run with Ross
30/30 x 6
60/60 x 4
90/90 x 2
with Ross - pushed me good on last 90
flared up foot though, used calves and feet too mush too soon - its sep 8th now as i write this and almost better, not there yet though

Noon:
CF 480
Power Clean x 3
Row 10-12 sec @ 100%
rest 3-5 min x 5 - built to 235 x 3
+
15 DU's
5 burpees
15 DU's
5 burpees
15 DU's
5 burpees
(rest 5 min x 3)

sep 4th:
AM
Run with Ross - skill work on road
tall, chin down, 90 beats/min - get metronome, fore foot!

sep 5th:
off
sep 6th:
worked out with Greeley at CF 480
BS - build to a tough double fast - built to 275 x 2
+
hang squat snatch x 3, hold in bottom work
+
30 sec on/30 sec off
FLR, KB swing - 2pd russian, ring chin ups

sep 7th:
Moab Biking:
in Dead Horse State Park
did 2.5 hours of constant pedalling biking, on moderate terrain, flat but aggressive, was AWESOME experience, got into pace, left group, they got lost so i searched, bonked 2 times, barely made it back last time, was super experience - was in Zone on bike i have not felt in a long while - GOTTA get a good mountain bike - road a Rocky Mountain Altitude - wicked!


sep 8th:
Noon at home - just got back this AM from New Mexico and NPE bus trip
wow!
Row sprints:
60 sec @ 90-95%
5 min rest x 10
312,315,317,318,319 m
rest 10 min
317,317, 316, 295 (late start and timer started),316

notes:
should have rested 15-20 min
last 5 sets were TOUGH! = 95% +