Off Schedule - Brighthouse Hill - Dec 3

10 repeats up Brighthouse Hill with the walkback timer. Feeling tight, and dehydrated, and outta gas at the top. Not necessarily out of breath, mind you, just like the wheels turned square during the float.

18 minutes total. PE: 8. 24 hours.

Brighthouse Hill - Nov 15

8 sloppy reps on the hill on 1.40, regular timer.

8.5 hours - 2230/0700. 13 minutes total. PE: 8. 72 hours. 231/17.

Brighthouse Bike n' Sprint for 'Merica - July 4

Traditional pre-parade bike out to Brighthouse on the Ridley. 
25 there, 27 back. 

12 repeats on the hill, same old timer. Really hot and the air was thick. Dive felt good, drive felt sloppy, float felt choppy. 

Afterward, felt sore as all get out after yesterday's squatting. Foam rolled and stretched and slept before a night time of swimming and fireworks. Filthy 50 is really gonna be a battle of keeping everything from locking up. The spirit is willing, the flesh is weak.

7.5 + 1.5 hours - 2230/0600. 79 minutes total. PE: 8. 24 hours.
P308g/C211/F180 : 33/23/33%, 3962 total cal, 2514 net

Ride n' Run, Same ol' Saturday - May 31

AHO ride with the MTB and the trailer. 34 to the hill, 29 to AHO, 34 home. 18 miles.

12 repeats on Brighthouse hill on 1.40. Number 12 felt pretty much like number 6, after warm ups. Could have kept going. Glad I stopped though, since I was a wreck later.

7.5 hours - 2300/0630. 89 + 20 minutes. PE: 8. 24 hours.
P305g/C272/F166 : 32/29/39%, 3440 total cal, 1550 net - Big day for carbs, but I was zonked from the morning session. Ate sensibly, just a lot of it (and still came up short if you look above).

Ridley Ride to Brighthouse Hills - May 26

No prescription on the sprints today. Run 10? Run 8?
Run 'til it hurts. 
Okay, I ran the first one at 50%, and my hamstring is killing me.
Run 'til it stops hurting then.

8 repeats on 1:40. First three were really uncomfortable, but yeah, it all stopped hurting. The suck conquers all other feelings and emotions.
13 mins.

There and back on the Ridley - 13.4 mi, 15.4 ave, 52 mins total.

7.5 hours - 000/0730. 29 minutes total. PE: 9. 24 hours. 
P288g/C118/F199 : 34/14/52%, 3453 total cal, 2233 net   

Week av:
P238g/C168/F201 : 28/20/53%
Through June, I vow to shake off this fuckarounditis and get straight on the macros. 5 weeks. If I'm counting, I should make these count.

AHO MTB and Train Grade Sprints - May 10

Just swinging by the Train Grade and picking up the box.

5 repeats on the hill in under 1:00 on 3:30, just enough time to walk down. 60/70/80/90/100% was just enough today.
18 mins.
 
Normal Saturday over and back pulling the trailer with the Proflex - 12 miles, today at 11.6 mph (breezy).

6.5 + 2 hours - 2330/0600. 80 minutes total. PE: 7. 24 hours.
P201g/C141/F61 : 51/21/28%, 2359 total cal, 1056 net

Off Schedule - Greasing the Groove, Groping in the Dark - Apr 22

Dunno what's come over me. Lethargic laying around yesterday, and today, didn't look at the schedule - just went in and did what seemed like it needed doing. At least I didn't do curls in the squat rack - when I get fuckarounditis, at least I squat.  ...the only saving grace.

Buy in
Muscle snatch/Power snatch
10 or so at 65/75/85/95/105
12 mins.

Squat 10x135/5x8 @ 185
Standing calf 4x11 @ 300
13 mins.

PM
12 repeats on Brighthouse hill. First four from 60/70/80/90% as the right hamstring still has something to say to me. Didn't necessarily feel fast, but everything felt good. Perfect 77 degree evening - perfect to be out and conditioning, even if it wasn't on the schedule.
20 mins.

7 hours - 2300/0600. 45 minutes total. PE: 8. 48 hours. 223/13.
P214g/C294/F200 : 22/31/47%, 3820 total cal, 3135 net - I let Montre talk me into Taco Bell at lunch. Note to self.

AHO and 10 hills at hole 10 - Apr 19

Short day today. 10 miles on the AHO rig, stopping at the parkway fitness course on the return for some getoffs on the small hill. 12.4 mph.
47 mins.

10 repeats, the first few felt really blocky. Warmed right up and felt fast. Right hamstring was/is still talking to me. Doing RDLs yesterday probably didn't help.
8 mins.

Beat up on the bag at home - 10 or so tabata rounds, then took turns with Kdawg, Susan and Uncle Johnny. Just straight combos and straight kicks.
15 mins.

8.5 hours - 2230/0700. 70 minutes total. PE: 8. 24 hours.
P289g/C160/F100 : 47/14/38%, 2562 total cal, 1411 net 

Same ol' Saturday Steady State n' Sprints, Mac Packing - Apr 13

MTB with the trailer to Brighthouse and out to pick up the AHO box. 34 mins there, 28 to the box, 26 home. Bike felt a lot stronger today, and sure enough, faster too. A warmer morning - absolutely perfect day - blowing off cleans yesterday probably helped.
17.5 mi, 12.4 ave. 84 mins moving time.

12 good reps on the hill with no one there. In .20 on 1.40. Up and down 10 secs faster than earlier this week. Didn't really get out of breath, form never really broke down. Could have done more, but it's deload week, and what's the point?
20 mins.

Mac n' Cheese fest at Cal State all afternoon. I had a 1900 calorie buffer after the longer session this morning according to the lose it app. Crushed it with 3 solid hours of eating and beer swilling. Didn't feel as carb-terrible afterward as I thought I might. Just hungry I guess.
Some notable beers, some came as a surprise: Speakeasy Prohibition, Shock Top Preztel, Hangar 24 Chocolate Porter, Sequoia Del Oro, Velvet Merlin (as opposed to the 805 that all the scrubs were fawning over). The only beer I poured out was the New Belgium Lips of Faith Pluot ... just too much going on and too Belgique. The only brewer I ignored was Goose Island - I already knew they blew.

8.5 hours - 2200/0630. 109 minutes total. PE: 9. 24 hours.
P221g/C520/F156 : 20/48/32%, 5415 total cal, 3508 net - omb, it's a carbsplosion.

531 2d Front Squat n' Brighthouse Repeats - Apr 9

Let's all take a moment of silence to thank God that it's deload week.

< ... >

Amen. Everything feels heavy. Either gravity on this planet has changed, or I have.

Buy in
4 rounds
Hip thrusts x10+ @ 95/135/// - 135 is just so much better under the big wheels, since one can get under the bar without grinding the knurling over one's shins like a cross-hatched rolling pin. Still using the aerobic step, next time I'll get sideways on a bench.
FtB x5-7
9 mins.

Front Squat
Rx: 110/130/150
Clean off the floor @ 135x5/x7/155x6
8 mins.
BBB
4 rounds, one min RI
Front Squat @ 135 x7-8
Landmine iso RDL @ 5# x10-8
11 mins.

Cash out
4x Standing calf @ 300 x11
5 mins.

PM
Brighthouse Hill repeats in .20 on 1.40
11 reps
18 mins.

I'm not inching the RI down on these, I'm just focusing on better performance during each rep. Today I felt a little blocky (and the uneven ground was interrupting my groove) but each stride felt strong. Some nagging pain high in my right hamstring.

8.5 hours - 2130/0600. 36 + 18 minutes total. PE: 8. 24 hours. 226/13.
P295g/C59/F98 : 51/10/38%, 2255 total cal, 1475 net - too much win

Brighthouse Brick n Box - Mar 29

Today, the trailer pull felt slower than usual, and shore 'nuff, it was. A little over-reached after C week, waiting on the rebound this upcoming deload week to feel stronger. Today was a joy, but not a rainbow-sheeny joy. Just a joy.

18.4 miles, 12.2 mph/app had it at 11.7. At times, the gearing felt easy, and I was pushing a bigger gear than I thought I was. Then, I'd just feel flat and would have to gear down and spin. Kept everything at 70% effort throughout.
34 mins to the Brighthouse hill, (11.8 mph), 31 to the box, 28 home (which, today, was a little further to Farmer's Market).
94 mins total.

Sprints felt good. Dang that pocked surface at Brighthouse - did a good amount of tripping and skipping. First 4 from 60%/70/80/90 up to 10 reps, where that 10th felt like my form was coming apart. Had in mind to do 12, but. Ten was enough today.
16 mins.

8.5 hours - 2200/0630. 94 + 16 minutes, 110 total, PE: 7 + 9. 24 hours.
P363g/C87/F227 : 38/9/53%, 4137 total cal, 2356 net - win

Brighthouse n' Box, the Usual - Mar 22

A little slower than previous weeks on the bike today, but sprints were sharp with snappy turnover. Dive and drive felt powerful. Just a beautiful morning to be out and active.

32 mins to the hill (12.6 mph), 31 to the AHO box, 25 home - 17.7 mi, 11.9 ave speed on the app, 12.6 on the site.

10 hill repeats on the usual timer, on 1.40. I'm less concerned about bringing down the RI than I am about having full-tilt efforts and smooth form. Everything was clicking today.

8.5 hours - 2230/0700. 89 + 16 minutes total, PE: 9. 18 hours.
P351g/C119/F135 : 35/14/51%, 3094 total cal, 1389 net - such a deficit from the steady state, that even though I ate a ton, I was still hollow and hungry all day.

Train Grade Repeats and MTB Boxrun - Mar 8

Kinda slow going early with Kon over to repeats on the Train grade hill. Just glad that the guy wants to ride with the old man.

Six repeats with the first three at 70/80/90% in 64/59/55, last three in 53-54, all on 3.30. Feeling a little stiff and feet were a bit slappy. 
19 mins.

Then over to pick up the AHO box - 24 there, 26 back with a God-ordained stop.
50 mins. 12 miles.

Got home and cleaned the pump, swamped out the biological filter, upper pool and stream. Went into backlock all day after that.

8.5 hours - 2200/0630. 70+ minutes total, PE: 8. 12 hours.
P266g/C259/F132 : 32/31/36%, 3226 total cal, 1950 net 

Train Grade n' Parachute Racing - Mar 1

Rode the trailer to the Train Grade before picking up the AHO box.

Five repeats on the hill in .55ish on 3.45ish. The first three saw my right hip flexor freaking screaming at me to reconsider. Last two felt good.
18 mins.

Stormy weather as we get maybe the last of any rain this year. Wacky crosswinds today on the ride, the trailer was acting like a canopy behind me; inchworming like crazy.
7 mins to the Train grade, 30 to the box, 28 home. 11.4 mi, 10.4 mph ave.

8 hours - 2200/0600. 86 minutes total, PE: 8. 24 hours. 
P324g/C70/F199 : 39/8/53%, 3427 total cal, 2093 net - win