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

MBike - Strength is Vindicated - Jan 1

Kicking the year off with a steady state ride. 24.6 mi, 1.39 - 14.9 mph. 
Didn't expect much from this, after getting little sleep and getting really cold in the morning - to be honest, I wanted to just lay around, but Dew talked me into it. Glad he did. 

Missed the group and rode solo, along the bike path through Hart park and up Rattlesnake to run down Panorama, telling myself to go easy the whole way. Geared all the way down for every hill, kept the PE at 70%. Never got out of breath. Felt slow, but, Strava says I picked up two PRs on segments and *18* trophies. I've never gotten more than 6 trophies on group rides. 

I hadn't ridden at all since last August, and have only done a little rowing of late. So you can't say this is a win for any brand of oxidative training. Not power-to-weight either, since here I am at a blocky 231.
I'm stronger than last year is all. Looks like power transfers directly to the drive train. The year plan with 1 steady state session per week seems like the right move for me. I'll focus on raw strength and power-endurance.

4.5 + 2 hours - 0200/0630. 99 minutes total, PE: 7. 24 hours. 231/14.

P278g/C53/F89 : 52/10/38%, 2155 total cal, 523 net

Brick BRB Brighthouse Mohawk/Calloway - July 28

Last chance to ride the Parkway before it's open to traffic, took it from Mohawk to Calloway, to Riverwalk for 10 run ups. Not really able to push a big gear today - maybe a little dehydrated from roofing Dew's shed yesterday. Doesn't help that I'm in the habit of going with no water bottles in the brackets, and the freeway didn't sport any water stops. Just a few hot rods out there for a photo shoot on the way back.
29 mins there, 27 home.

10 sprints on 1.40, first couple felt a little tight, but then felt smooth and powerful. Nearly felt like full rests, gonna have to start trimming the RI bit by bit going into the fall.
17 mins.

8.5 hours - 2200/0630. 81 minutes total, PE: 8. 48 hours.

531 7c Bench + Brighthouse Brick - June 20

AM
Buy in
4x max rep strict pulls (8-6)
4 mins

531 Bench
Rx: 531 @ 240/275/305+
Actual: 5x 245/3x275/3x305
9 mins.
BBB
5 rounds, on the HT timer
Bench @ 225 (70%)
Underbar Horz pulls x12
12 mins.

I'm hitting on the heavy stuff, but missing on the BBB reps. Only 6 on the 5th set, 9 on the 4th.

PM
Tempo to Brighthouse and back, 13.5 mi - 27 there, 27 home
10 run ups on 1.40
86 degrees out, but it felt hot on the hill.
17 mins. 

8.5 hours - 2130/0600. 26 + 71 minutes total, PE: 8. 24 hours. 230/14.

M Bike - Lighthouse - Sept 29

So this wasn't the full 100, but it was worse than Lighthouses past. Old Creek Road up out of Cayucos cracked me. Wrong gearing for such a steep section, spent most of the climb up out of the saddle, just muscling over the pedals. Man, that fried my triceps and put my lower back into spasm mode.
Start to the Docati turnaround: 2:07 - 25 mi, 11.8 mph.
... to Main St Grill in Cambria: 3:36 - 47 mi, 13.1 mph.
... to Sebastian's: 4:07 - 55 mi, 13.3 mph.
... final: 5:13 - 77.8 mi, 14.9 mph. Did that last section from Hearst home in 1:06. 22 miles at 20 mph average - kinda nice ending when we were most tired.
77.8 mi, Strava said 7,947 vertical.

8 + 2 hours - 2130/0530. 48 hours. 313 minutes total, PE: 10.

Semi-easy tempo out to Enos End and back. 58 mins out, 54 mins back. Rode one on, one off on the return. Looks like the iPhone dropped GPS for some sections - when I ended the ride, Strava said I'd ridden 33 miles, but once uploaded, it said 31. One of life's little mysteries.
31 miles, 112 mins. 16.8 av.

7 + 2 hours - 2330/0630. 24 hours. 112 minutes total, PE: 7.

M Bike n' RowRun - Sept 15

Garces 5x to Rattlesnake. Fun little exercise while waiting for Dew to show at SMG - up the Garces loop in 20th gear, then down Union to restart at the SMG traffic light. Then up in 19th gear. Then a loop in 18th, 17th... 16th I couldn't spin up, had to stand up and dance. But I hadn't considered that I could do better than the gearing I'd always been using up that hill. I think I found a good short day Hill workout.
Then we just rode out China grade to Jost to Rattlesnake and back.
33.5 mi, 127 mins. 15.8 mph.

PM
RowRun at BodyX
3 rounds on the C2/treadmill, 1K row/.5 mi run (6/6.6/6.6)
36 mins.

7 + 1 hours - 2300/0620. 24 hours. 161 minutes total, PE: 9.

M Bike - Sept 8

Little hill work today, Round Mt Clockwise and a trip up Alfred Harrell. Strava says PR's on all the segments, but it didn't feel good, and I wasn't keeping up with the crew.
40 miles, 167 mins.

8 + 1.5 hours - 2230/0620. 24 hours. 167 minutes total, PE: 9.

Press Day Double - Sept 5

AM
Bike to Anytime and back, 31 mins there/31 back.
17 mi, 62 mins, 16.5 mph ave.

Bench press - close to wide grip
10x 135/10x 185/5x 235//4x 235/5x 235//
1 min RI
12 mins.

3 rounds, in .30 on 1.15
max rep chins (x5's)
max rep bar dips (x10)
7 mins.

20 mins. Bench felt better wide.

PM
4 rounds, in .30 on 1.15
Press x10 @ 95#
Cable vert pulls x10 @ 90
10 mins.

6 rounds
Run a quarter on treadmill (@ 5.5/6.0/6.5/7.0/7.5/7.0 and 2%)
FtB x10

3x10, in .30 on 1.15
Rotator cuff work
Wide curl @ 90
7 mins.

43 mins. Taking it easy on the presses to strengthen the shoulder but not bust it up.

10 hours - 2130/0730. 24 hours. 125 minutes total, PE: 9.

M Bike - Sept 3

Panorama to Jost to Rattlesnake to Panorama. Spinning pretty easily throughout, after the initial push up Panorama. 24 mi.

6.5 hours - 000/0630. 72 hours. 93 minutes total, PE: 7.

Bike to Ca PushPull - Aug 28

AM
To and back Hageman Anytime on the Ridley.
17.6 mi, 69 mins.

Buy in
Death by Chins, 10 rounds
10 mins.

Bench, in .30 on 1.30
Close grip x10 @135/185/205/x7 @ 205/wide gripx5 @ 205/close gripx8 @ 185
10 mins.

Circuit
3 rounds, in .30 on 1.15
Underbar horz pulls x10
Bar dips x10-11 with 35# assist//no assist
Cable neutral face pulls x10 @ 80/70//
12 mins.

Rotator cuff work - 2 sets
4 mins.

Bench felt good, then just faded. Took it easy on the dips - just waking up the elbows.
36 mins.

PM
Light stretching.

8 hours - 2300/0700. 24 hours. 36 minutes total, PE: 8.

M Bike AT + PushPull - Aug 26

AM
AT up Panorama on the Ridley. Still dialing in the fit, stopped to raise the handlebars a good inch.
12.5 mi, 48 mins, 15.6 ave.

PM
6 rounds in .30 on 1.15
max reps Press @ 95#
8 mins

5 rounds, loose timer
max reps Chins
curl @ 70
12 mins.

7.5 - 1 + 1.5 hours - 2230/0700. 24 hours. 68 minutes total, PE: 8.

B2Ca - Aug 24

AM
Round trip Bike to Hageman Anytime on the Ridley.
17 mi, 64 mins - 34 there, better back.

Buy in: Bench
135 x10, 185 x10, 205 x8/x7/x5, 185 x7, 135 x10
205 felt heavy today. Oh how the mighty have fallen.
7 mins.

Main set
4 rounds, in .30 on 1.15
chins x maxreps (10's-4)
Recline DB presses @ 55's x10
Underbar Horz pulls x10
Horz pulls felt easier than ever today. There's hope.
16 mins.

Cash out, same timer
3x Triangle pull down x10 @80/70//
2x Curl @25
7 mins.

PM
Stretching and Poses.

9 hours - 2130/0630. 24 hours. 95 minutes total, PE: 8.

M Bike Tempo - Just One More Mile - Aug 23

Almost-to-Enos on the Sequoiasaur. After squatting yesterday, there wasn't much oomph at all in the cans. Told myself "Just one more mile" at the 7 mi sign, and, sure enough, turned around at the 6 mi marker.
21.9 mi, 83 mins. 15.8 mph ave.

8 hours - 2200/0700. 24 hours. 83 minutes total, PE: 8. 225.

M Bike RMR - Aug 9

Round Mt CW trying to hang with Dew today. Felt flat early, hollow-legged. Spun up the climb at about 90% effort. Dropped my chain before the last hump, but even with that, did the northside climb 17 secs faster than last attempt two weeks ago. Progress.
40 mi, 169 mins.

7 hours, 2300-0600. 169 mins total, PE: 8.

Bike + Ca - Aug 3

AM
Bike to Hageman for Ca day, 32 there, 34 back.
17 mi.

Ca
6 rounds in .30 on 1.15 (mixed because the place was full of yo-yo's doing the Body by Gina timewaste)
DB recline x10 @ 50's (all 6)
chins x10 with 40# assist (2) - horz pulls x10 (4)
and
chins x10-8 with 40/55/70 assist
18 mins.

8.5 hours, 2330-0800. 80 mins total, PE: 7.

M Bike - Aug 1

AM
Enos tempo on the dinosaur with panniers.
31 mi, 113 mins.

PM
Built the crossfit bar rack during the hottest part of the day, then went swimming.
Stretching at night.

MBike - July 29

Noon, like a Foo
Bike to the Shaws' via Comanche, 98 degrees hot with the panniers on.
65 mins, 16.5 mi.

PM
Simple stretching while watching the homogenized NBC coverage of the gymnastics and swimming at the London Olympics.

8 hours, 2330-0730. PE: 8.

M Bike - July 27

AM
Round Mt Clockwise solo on the Dinosaur. The most discomfort I experienced on the ride was in my impinged shoulders. Legs don't have much endurance or wattage in them. Gonna have to train that up.
38 miles.

7 hours, 2330-0630. 168 mins total, PE: 9.

Bike - July 22

AM
Easy TT-type ride out to Darrel's and back, 20 mins each way on the Dinosaur.

PM
Some muscle sleep with Kdawg and then beers with Walker. Training starts next month! heh.

7.5 hours, 2330-0700. 40 mins total, PE: 8.