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

531 2b Squat n' MTB - Discomfited - Mar 2

MTB to Calloway Bx in the PM. 38 mins there, 44 home. 17.2 mi, 12.4 ave mph. 12.9 mph on the way there. No lights on the blackened bike path on the way home makes for slower going.

Buy in
4 rounds, open timer - 3 mins per round
Hyperextensions x12 w/ 45#
Extensions x12 @ 180/195/210/225
RDLs x8 @ 155#
12 mins.

531 2b Squat
Rx: 3x3 @ 210/245/275
10xbar/8x135/5x185/3x210/3x245/0x275/135x10
Maybe it was the perfect storm of yesterday's brick, inadequate carbs, riding to the gym, too much on the buy in... but I just laid down the main set. My spine felt like it was composed of pencil shavings under load today. Squatting heavy is a big mental block for me right now.
19 mins. 

6.5 hours - 000/0630. 32 mins + 83 minutes total, PE: 9. 24 hours. 
P260g/C233/F170 : 30/27/44%, 3493 total cal, 1927 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 

MTB Box Run - Feb 15

Just your standard Saturday morning trailer pull over to the Abundant Harvest drop and home. 26 there, 27 back. 9.7 mi, 10.9 mph ave (11.2 on the way there with the light load).

7 hours - 000/0700. 53 minutes total, PE: 7. 48 hours. 
P237g/C122/F159 : 33/17/50%, 2817 total cal, 2006 net

Week Average: P227/C101/F144 : 35/15/50%
Inconsistent days all week, but the average was right on. First weekly average Win this whole cycle. 

MTB Bike Box Pick Up - Feb 8

Pulling the trailer on a cold morning to get the Abundant Harvest box. Popped the USA flags on the back to represent. Just taking it easy, don't want to start coughing again.

25 there, 11.3 mph. 31 back, 10.2 mph total ave. 9.6 mi total.

7 - 1 hours - 2330/0630. 51 minutes total, PE: 8. 24 hours.
P226g/C141/F173 : 30/19/51%, 3097 total cal, 2204 net

MTB & Cleans DE - Aug 24

Rode the MTB to the Calloway DoucheX via the bike trail. 36 mins there, 35 back.

Buy in
6x15 single KB swings @ 40#, in .30 on 1.15
Alternating hands each set.
9 mins.

5 rounds, same timer
Power Cleans x5-6 @ 140
Front squat x5 @ 155
12 mins.

7.5 hours - 2230/0600. 96 minutes total, PE: 9. 40 hours.

MTB + Brighthouse Hills - Oct 6

Love this workout. Wish the Bakersfield weather/air quality would cooperate to let this happen more often.

Bike to/from Brighthouse hill. 28 mins there, 25 mins home.
13.5 mi, 53 mins, 15.1 average.

Run
10 Walkdowns on the West side of the hill.
12 mins.

7.5 hours - 2300/0630. 24 hours. 65 minutes total, PE: 7.

MTB Hills + Ca - Aug 21

AM
MTB 1 repeat on Alfred Harrell. Spun most everything, working on breathing and staying smooth. Kept the forks uncorked and rode soft the whole way.
14 miles, 65 mins.

PM
3 rounds, in .30 on 1.15
Rotator cuff work
FtB (8's)
Hyperflexions w/ 8# ball 15's
Deadhang chins 8/7/6/6
15 mins.

5 rounds, same timer
Recline DB presses x10 @ 60's
Underbar Horz pulls x10-8's

... one try at bar dips, left shoulder and elbow weren't cooperative.
14 mins.

Some stretching to end the day.

7 hours - 2330/0630. 24 hours. 95 minutes total, PE: 7.

MTB Hills - Aug 7

AM
MTB up AH hill, two repeats. Felt wonky coming out of the gate, but the second repeat was stronger than the first.
17 mi, 79 mins.

PM
Stretching.

8 + 1 hours, 2330-0730. 79 mins total, PE: 8.

MTB + PullPush - July 31

AM
One Alfred Harrell repeat on the MTB. Out/back via bike path. Next time two rpts.
14.5 mi, 62 mins.

PM
6x max rep chins (5's)
1 min RI

4 rounds in .30 on 1.15
Ring row x10
Ring dip x10
16 mins.

Fire Road Geo MTB - July 14

Checking on Catalina Stables cache (muggled) and a couple others (DNFs) on a spitting mist morning on the island.
6.8 miles, 53 mins.

M Bike - July 10

Ada/Chimes tower figure 8 on the MTB. Really in a world of hurt on the climbs in granny gear ... took a blow on the stage road before topping out.
6 miles, 46 mins.

MTB - May 2

Easy hour out and back through the Jewetta keyhole on the MTB. Lots of headwind on the way out, felt good on the way back.

This was a ride to the gym and back for some heavy 531, but it just wasn't going to get squozen in today. It's been today all week long.

531 - Bench and Bike - Mar 29

MTB to Hageman via Mohawk - 40 mins.

531 Bench 2.c
Rx: 5/3/1 @ 213/241/269
Actual:
10x 185/5x 215/3x 245/3x 275
11 mins.

BBB couplet
60%=189
5 rounds in .3o on 1.15
Underbar Horz pulls x10
Bench 10x 190
13 mins.

Bike home in 37.

9 - 3 hours, 2300-0800/48 hours. 77 + 24 mins total, PE: 7.
39/21/40%, 82C-160P. 1609 cal (-60 net).

MTB + PP - Feb 10

Beautiful day. Really gorgeous. Jumped on the MTB and rode to Shafter. Opted against the Sequoia since I've not tried out the road shoes on the busted up toes, and the front tire is looking a little decrepit. Good call, as I spent a good load of the ride out in the orchards dodging drones from the bee boxes and cruising home on dirt as I let myself get a little lost cutting through the roads south of Santa Fe.

Bike to Hageman Anytime
44 mins.

Push press
115#x6/125x6/135x4/x3/125x5
8 mins.
Didn't have the numbers in my head to test 531. Guess I should have gone for a max. But hey, now I know that 135 is my 4 rep max.

6 rounds of the couplet in .30 on 1.15
Max rep chins (6 dead, another 2 or 3 kipping)/
DB recline @ 65's (8's)
15 mins.

MTB to Shafter
68 mins, 24 miles.

PM:
MTB from Shafter to Lengthwise.
69 mins, 16 miles.

9 hours, 2200-0700/24 hours. 207 mins total, PE: 9. 218/17.
47/26/27%, 184C-190P. 3360 cal (906 net).

MTB - Jewetta Keyhole - Feb 4

AM: couple sets of ab wheel rollouts.

PM: Crisp and sunny, late in the day with some breeziness. Out to the green bridge in 25, 30 coming back across it, but another 35 home battling the wind. Still, first out for the year, and not too much achy pain in the toes in the MTB shoe.
15 miles.

8 - 2 hours, 000-0800/24 hours. 71 mins total, PE: 7. 219/17.
57/15/28%, 107C-206P. 3309 cal. Win.

MTB - Aug 23

What's up with 205# this morning? Today was a 15 year BW low.

AM
Jewetta turnaround this dirty-air morning, in the weeds on the singletracks - taking it easy but pushing circles down on the aerobars when back on the asphalt. Picked up a crawdad trying to crawl across the bike path on the way back and took 'm home.
Used Runkeeper this time, it continues to log when stopped, so the moving average is dicked up.
15.18 miles - 4:28 min/mi.

Three weeks ago I did this on the pavement all the way in 59. Four weeks ago on the pavement in 61. Next time no stops for crayfish, and we'll see if I can't break an hour on the dirt.

PM
8xmax pulls in 30, on 1:30 on the Simplicity machine @ 14x12/15x10/16/17x5/17x5/16/15/14x12. Scap pulls after I couldn't rep out, usually set the grips "down" after 20 secs as the grip went.
12 mins.

8.5 hours, 2130-0600 /12 hours. 67 + 12 mins total, PE: 8. 205/12.
29/30/41, 163 C-227 P, 2178 cals.

MTB Hills - Aug 18

Cracked 207 today, just when I was wondering if 209 was a set point.

Up Alta Vista to do Alfred Harrell twice, then back the same way, through the Circle. Not much remarkable today, save for the fact that I felt stronger on the second rep than I did on the first.

8 hours, 2200-0600 /36 hours. 65 mins total, PE: 8. 206/14 post work and eats.

MTB Brick - Aug 15

Steady state on the MTB to River Walk. 27 there, 26 back.
6 repeats up the West side of the ampitheater hill. 8 mins.

6 +2 hours, 030-0615 /18 hours. 67 mins total, PE: 8. 210/11.

M Bike + LP - Aug 9

AM
Dew pulled me to the RR bridge near Enos and back on a gorgeous morning. 17.4 mph average, but I spent most all of it in the pocket, just trying to hang on. Aero bars make a difference though! Gonna get a slick and throw it on the front wheel at least, since I don't have anything but the becoming-a-cross MTB to ride.

PM
Day one of week one as I start LP.
Bench (shitty Smith Machine ... beggars) 135x10/185x10/205x10/225x8/235x6/245x5
Squat 45x10/65x10 Ov/95x10/135x8/155x8/185x5
Dead 135x10/205x5

7.5 hours, 2130-0545 /24 hours. 90 + 35 mins total, PE: 9.