CFFB 100's and AHO - Sept 6

Cut the CFFB work a bit today, omitting finding a 2RM power snatch, but it was all well - doing 10 hundreds today on the minute was just enough, with the bike riding.

Riding easy out to Brighthouse, trailer's still shaky and I keep adjusting the wheels to see if they're misaligned. 12.9 mph ave, for 18+ miles.

10 mins of sprints, starting off at 50% and working up. 50 out, 50 back for the 100s. The turnarounds felt snappy, re-acceleration on the way back was crisp.

8.5 hours - 2200/0630. 100 minutes total. PE: 8. 24 hours.

Filthy Fifty Final Tune Up - Aug 23

AHO run on the MTB with the trailer. Took along the floor pump as I had a flat on the trailer before leaving - good thing, since I ran into a new guy at the skatepark who needed some way to inflate his tire. Random act of kindness, check.
31 to Brighthouse, 27 to AHO, 24 home. Averaging 13 mph before loading the trailer up.
17.8 mi, 12.8 mph ave.

25 50's on the minute at Brighthouse, in the overwatered mush. Felt really crisp and good throughout.
25 mins.

7.5 hours - 2300/0630. 108 minutes total. PE: 8. 24 hours.

Week average:
P169g/C149/F146 : 26/23/51% - I've unintentionally, but looks like officially, stopped monitoring my macros

AHO and Brighthouse Hills - Aug 9

Pulling the trailer to Brighthouse to do some hills with Bryce. 33 there, 32 to AHO, 24 back to the barn.
18.1 miles, 13 mph. 84 mins.

11 repeats on the standard Brighthouse timer. Dunno what to say, just doing the reps. Didn't feel great at first, but snapped out of it. 17 mins.

8 hours - 2300/0700. 106 minutes total. PE: 8. 24 hours.

Week average:
P205g/C179/F248 : 22/19/59% - Looks like a refeed week happened.

AHO and 50's - July 26

28 to Brighthouse, 29 to AHO, 25 home. 17.5 mi, 13.3 mph ave, 79 minutes moving. Getting a little bit faster - that's a .5 mph increase over previous days. Still at 70% effort.

Ran 29 walk-back 50's at Brighthouse, with a slight downhill start.That was a lot better for avoiding the buttlock. Really a hot and humid morning. Felt good and smooth, only had to concentrate on dialing down after getting up to speed. 30 mins.

8.5 hours - 2230/0700. 109 minutes total. PE: 8. 24 hours.

Oxidative Trifecta - June 28

Easy ride to AHO with the MTB and trailer. Legs feeling sore from lunges this week and the 30 50's two days ago. When feeling a little flat, just pound yourself flatter. Right.
24 there, 26 home. 

Sprint twenty 50's at Central Park. I like the grass here, but not the homeless or the whackjobs. Oh well, somebody's gotta use the city parks for something other than dealing meth. 20 mins.

No-count freestyle free-swim, most 100's in .52ish. No count on total laps, just testing for the filthy 50. 30 mins.

8 + 1 hours - 2230/0630. 100 minutes total. PE: 9. 24 hours.
P262g/C211/F92 : 39/31/30%, 4230 total cal, 1480 net - smoked some calories today.

AHO Trailer Pull - June 14

Same ol' bike ride to get the box, no sprints today. Travel was hard on me this week. Just riding was enough. 
10 miles, 12.5 mph. 22 there, 25 back.

8 hours - 2230/0630. 47 minutes. PE: 7. 24 hours.
P209g/C154/F87 : 37/28/35% - 2607 cals, 1663 net

Bike n' Hike - June 7

Bike to AHO box, no sprints today. 
9.8 mi, 12.5 ave, 47 mins.

Down and back to the Forks of the Kern on national trails day. Wearing that assault pack, man, my left trap felt torn afterward. If that doesn't fix with a shoulder strap adjustment, I'm getting a new rig. Really happy wearing a techniche evaporative cooling ballcap - wet it in the little Kern on the way back, and it was still dripping wet at the car.
I was amazed that 3.45 from my door, I'm swimming in that turbulent pool and climbing around on that Jabba the Hutt rock at the campsite. No excuses not to get out more often, no excuses on a steady state day not to dress it up with some of God's wonder instead of staring at the asphalt on the bike path.

8.5 hours - 2130/0600. 195 minutes. PE: 8. 48 hours.
P192g/C297/F204 : 20/31/48%, 3803 total cal, 959 net - calorie deficit day

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

MTB AHO Errand - May 3

Easy over and back to pick up the AHO box on a day when I thought I'd be stuck in confined space training. Instead, it's the best of all possible worlds. 23 mins there, 24 back. No sprints today. 9.9 mi, 2.5 mph.

8 hours - 2200/0600. 48 minutes total. PE: 7. 24 hours.
P229g/C216/F161 : 28/27/45%, 3199 total cal, 2479 net - ehh

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 

Steady State n' Sprints - Apr 5

Steady state on a chilly morning. Wore all my biking gear while running the sprints at the Train Grade - just couldn't get/stay warm. 

6 reps on the grade 60/70/80/90/100//% efforts in less than 55 on 3.45. Was only going to do 5, but like I said, even on deload week I'm on a volume bender. Everything felt smooth, stride was nice and even, didn't run out of gas until the top.
19 mins.

Bike was slow today. 11.3 mi, 10.1 average. Really feeling the work from the landmines/hip thrusts in the glutes today.
67 mins - 62 mins moving time.

8 hours - 2200/0600. 86 minutes total. PE: 9. 24 hours.
P231g/C82/F154 : 35/12/53%, 3213 total cal, 1617 net - Today was a good day.