MTB + Hills - Embankment Bluff Brick - July 30

Last time I did this, 11 months ago:
MTB to the emBankment bluff. 18 mins there, 15.25 back.
5x the half-bluff in 2.00/1.44/1.38/1.32/1.50 on 4.30.

Today:
18 mins there.
5x the half bluff in 1.38/1.36/(?-tapped the timer)/1.34/1.38 on 4:30.
Cruised back, picked up one of MacCapt's No CRAP left behind caches.

Anyway, I remember turning myself inside out to get those times last year - today, I pushed, but not 100%. Just when I was sure I wasn't showing any performance improvements, a ray of sunshine. Had an off day yesterday too, sure that helped. On the other hand, feeling the left-side high-hamstring/glute tear from Badger.

8.5 hours /48 hours. 70 mins total, PE: 9. 210/12.

M/S - At a Dead Run - Dec 10

2x 6 min rounds on the elliptical stair @ lvl 6
10 Deads @ 135#
4x
6 min stairs/10 Dead pulls @ 155#

Would have been 6 rounds of stair/deads, but someone was on the bar during the first round.

Cash out:
5x 15-12 Calves on the A-frame @ 5

7 hours /48 hours. 56 mins total. PE: 8. 212/14.

Bluff Brick - Sept 6

MTB to the emBankment bluff. 18 mins there, 15.25 back.
5x the half-bluff in 2.00/1.44/1.38/1.32/1.50 on 4.30.

44 mins of slo-go with the kids n' dog to the skate park and back; 5x pulls on the horse rail at Beach.

7 hours. 106 minutes total, PE: 8.

M - Ride & Tie - Aug 29

Ride & Tie with Walker on the bike path: 92 mins total, 4.25ish miles out, same back. A couple hard miles in the middle, definitely fading toward the end. And dang! Transitions need work what with trying to lock/unlock the bike! Bike legs were 4:00 minutes of riding, but lock/unlock times make them longer.

7.30 warm up run
3 minute bike; 11.40 run
5.40 minute bike; 11.13 run
5.13 minute bike; 10.32 run
4.55 minute bike; 9.55 run
5.34 minute bike; 7.55 run
9.17 warm down home carrying bricks.

This is an awesome event. Really would be fun with more bikes and more ppl. A five-man team with 2 bikes would be fun. Last man always grabs a bike, rides it one minute past the lead runner then dumps it. Another twist might have the lead runner running backward until passed. But the confusion of just jumping on and off bikes might be enough. heh.

8.20 hours/15 hours. PE: 7. 213/13.

S/M - Aug 23

62 mins on the MTB to Allen rd and back. Tried for a negative split by doing mile intervals on the return, but what felt faster, wasn't. Cashed out with 3 sets of OV squats with the light bar.

2030 - 0645 - 215/12

M Bike - Aug 8

MTB for 3.20 around Ming with the Old Farts. The legs still feel hollow from the cleans this week. I better improve at recovery or something's gonna have to change. heh.

2220 - 0540 - 215/12.