Ca Pull Chins n Press - Aug 12

Buy in
4x15-12 Y-pull
5 mins.

4 rounds, HT timer
Chins x6-4
Cable close-grip row x10-8 @ 195
10 mins.

4x10-7 OH Press @ 115
8 mins.

Bent bar push down @ 210 x10-8
Cable rope hammer curl x10 @ 90
8 mins.

PM
Bike to SoD. 30/30. 60 mins.

9 - 1 hours - 2200/0700. 93 minutes total. PE: 6. 24 hours.

MBike SoD Fasted - Aug 5

Riding easy to SoD on a warm day, making sure I don't bonk; fasted. 
31 there, 29 home. Couple segment PRs on the way home - not really trying. 16 mi, 16.1 ave.

8.5 hours - 2230/0700. 60 minutes total. PE: 7. 24 hours. 225.

Squat When Somethin's Wrong n' Bike - July 29

Using the long timer today; in .35 on 2.40
10xbar/12x135/5x8-10 @ 185
No, there was no going heavier today. It's like a deload day that I didn't earn. Hips feel open and the depth is there, but there's just no motor. Everything feels heavy anymore. 
17 mins.

Cash out, no timer.
4x11 hamstring curl @ 95
3x10 Standing calf @ 330/345/330
7 mins.

PM
There and back again to SoD. 70% effort both ways, with a few mile kicks. 29 there, 29 home. Pushing a bigger gear on the return felt good. 58 mins, 16.6 mph ave.

8.5 hours - 2200/0630. 83 minutes total. PE: 8. 24 hours.

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

Bike - June 17

Up late putting the final handouts together for tonight's talk, which I biked to at Tee Dub's house. 16.3 mi, 14 mph. Some stiff headwind on the way there, and careful in the dark with the new headlamp on the way back.

6 hours - 2330/0530. 60 minutes. PE: 7. 24 hours.
P237g/C83/F153 : 36/13/52%, 2673 total cal, 1808 net- gonna win this week.

Steady State MBike n' Hill Sprints - Jan 25

Bike out to Brighthouse for 9 repeats. 27 mins there, 15 mins of running. Flat shoe felt great. 70/80/90% on the first three repeats works well.  

Over to pick up the bike trailer, then out to Abundant Harvest to pick up the box. 33 there, 25 home. The extra weight isn't such a thing, it's mostly the fear of riding in traffic on California ave. 19.3 miles total. 1:24 moving time, 13.8 mph average.

A pretty long day for someone who's feeling like he's coming down with the creeping crud. Didn't eat well afterward, and had to run straight to Konrad's basketball game then straight out to jump on the ride up to see Lone Survivor in Tulare. Got cold, got sick.

8 hours - 2230/0630. 90 + 15 minutes total, PE: 7. 18 hours. 230/13.
P174g/C324/F106 : 24/44/32%, 2910 total cal, 1726 net

Bike n' Sprints - Jan 18

Steady state ride out to Grammy's to help put away Christmas. 

9 repeats on Brighthouse hill on the way back. Used a pair of the old marathoning shoes; first rep felt the familiar burning pain in my outside left achilles. Completed the reps and tossed those spongy pieces of crappé into the first available trash can. Felt wonky and clunky; tight in the lower back when it was all over.

Ride: 30 out, 33 back. 16.4 mi. Just turning the pedals, staying at 70%.
Sprints: 15 mins, all on 1.40. Dive and drive, focusing on dorsiflexion and pain tolerance.

9.5 - 1 hours - 2230/0800. 64 + 15 minutes total, PE: 8. 24 hours.
P275g/C168/F146 : 36/22/43%, 3131 total cal, 1456 net

BHH Brick - July 6

Bike and back from 10 repeats on Brighthouse hill. 26 minutes to get there.
17 mins on the sprints - right MCL was achy and tight until it magically got with the program on rep #7.
16 mi, 15.9 mph.

6.5 hours - 2330/0600. 77 minutes total, PE: 8. 24 hours.

M Bike + pushpull - July 4

No Brighthouse today - closed for an event with fencing. Just out and back with a detour to check on the Montre's dogs.
16 mi, 57 mins, 16.6 mph.

5 rounds, on the HT timer
Ring rows x12-10
Press @ 125# x10
10 mins.

7.5 hours - 2230/0600. 67 minutes total, PE: 7. 24 hours.

MBike Sunday Spin - June 30

70% with a little + work, doing some kneehab on a Sunday Spin before Church ride. Was planning on just taking the bike trail east, but the dust around the Whiskey and Horses stables made me want to detour north.
Just taking it easy, but picked up a couple PRs on segments (up Chester to China Grade, China Grade thru Kern River fields to Alfred Harrell). Go figure.
13.8 mi, 15.9 mph ave, 51 mins.

7.5 + 1 hours - 2230/0600. 51 minutes total, PE: 8. 24 hours.