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.

The Whole 9 - July 19

This morning's session had it all - AHO with the trailer, Sprints on Brighthouse Hill, one find and one DNF on a couple of caches in the Park Stockdale area, and enough humidity to make a few raindrops fall.

Woke up this morning hearing gurgling on each inhale - this ride/run was just the thing to hawk up all the crud in my lungs. Still, not all that energetic this week. Had to tell myself not to turn off at Mohawk and head straight for the box. 18 mi, 13.1 ave.

11 sprints on the usual timer at Brighthouse hill. Shooting for ten because I didn't feel great. Did one more just to show myself who's still the boss. 18 mins.

7.5 hours - 2300/0630. 120 minutes total. PE: 8. 72 hours.
P224g/C385/F268 : 18/32/50%, 4913 total cal, 3399 net

My Bike's a Lemon - July 15

What is it, 107 out? And humid. Rode to SoD at Tee Dub's in the heat, and it wasn't so bad. Headwind both ways. 33 mins there, 33 home. Return trip at night was lots cooler, and still with a wind, but. Caught a glimpse of a tail light flashing along the Calloway straightaway, locked onto it and, while telling myself to ride my own ride, simultaneously started pedal mashing to catch it - which I did, just before the Yokuts rise - a couple guys on crossbikes.
Why do I mention this? Even when I feel like I'm putting the screws to myself, I'm still only getting around 16 mph. Either the carbon is eating up my effort, or the bearings have fallen out of the hubs, or I'm not putting out the proper wattage. 
Yeah, definitely a mechanical shortcoming. I think so too.
16 mi, 14.8 mph ave.

8.5 hours - 2200/0645. 65 minutes total. PE: 8. 24 hours. 226/11.
P209g/C123/F64 : 44/26/30%, 1889 total cal, 837 net

AHO Shimmy - July 12

Late night driving back from Catalina, early morning out on the bike to pick up the AHO box. Weerd inchworming and side-to-side shimmy on the trailer as I returned. Maybe just over weight with a watermelon.
25 there, 23 home. Finally a negative split.

No sprints today. Like the old adage, I feel that I need to recover from vacation.

8 hours - 000/0800. 50 minutes total. PE: 7. 24 hours.
P92g/C198/F188 : 13/28/59%, 2784 total cal, 1992 net

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

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.

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.

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

Ride n' Run, Same ol' Saturday - May 31

AHO ride with the MTB and the trailer. 34 to the hill, 29 to AHO, 34 home. 18 miles.

12 repeats on Brighthouse hill on 1.40. Number 12 felt pretty much like number 6, after warm ups. Could have kept going. Glad I stopped though, since I was a wreck later.

7.5 hours - 2300/0630. 89 + 20 minutes. PE: 8. 24 hours.
P305g/C272/F166 : 32/29/39%, 3440 total cal, 1550 net - Big day for carbs, but I was zonked from the morning session. Ate sensibly, just a lot of it (and still came up short if you look above).

Ridley Ride to Brighthouse Hills - May 26

No prescription on the sprints today. Run 10? Run 8?
Run 'til it hurts. 
Okay, I ran the first one at 50%, and my hamstring is killing me.
Run 'til it stops hurting then.

8 repeats on 1:40. First three were really uncomfortable, but yeah, it all stopped hurting. The suck conquers all other feelings and emotions.
13 mins.

There and back on the Ridley - 13.4 mi, 15.4 ave, 52 mins total.

7.5 hours - 000/0730. 29 minutes total. PE: 9. 24 hours. 
P288g/C118/F199 : 34/14/52%, 3453 total cal, 2233 net   

Week av:
P238g/C168/F201 : 28/20/53%
Through June, I vow to shake off this fuckarounditis and get straight on the macros. 5 weeks. If I'm counting, I should make these count.

Cl wouldabeen Cleans & Steady State - May 20

There are training systems that use upper / lower splits. And there are others that have arms days or back and bi’s. Good for them. If that’s what you like, then go find those programs.
We take these things into account, but we don’t train body parts. We train energy systems and movement.
We will program full body, all day, every day.
Deal with it. We don’t train body parts so get out of that mentality. Full body training may be hard, but you need to do it.
Workouts should be heavy and hard. If your bar’s not heavy enough, use more weight.

No bars to be had, we launch into Plan B. Weerd day, all assistance work. 531 Cleans tomorrow, let it be done.

Landmine Iso Complex - 1 min RI
x7/8/// @ 25#
14 mins. 

Hip Thrust x10 @ 155///
8 mins.

Standing Calf @ 335
Hip thrust x10 @ 135
3 mins.

3 Rounds
Seated Calf @ 70
Standing Calf @ 315/300/285
5 mins.

PM
Steady state on the Ridley to TeeDubs. 16 miles, 1 hour - 31 there (headwind), 28 back.

8 hours - 2230/0630. 92 minutes total. PE: 8. 24 hours. 222/13.
P228g/C178/F245 : 24/19/58%, 2581 total cal, 1263 net   

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 

Same ol' Saturday Steady State n' Sprints, Mac Packing - Apr 13

MTB with the trailer to Brighthouse and out to pick up the AHO box. 34 mins there, 28 to the box, 26 home. Bike felt a lot stronger today, and sure enough, faster too. A warmer morning - absolutely perfect day - blowing off cleans yesterday probably helped.
17.5 mi, 12.4 ave. 84 mins moving time.

12 good reps on the hill with no one there. In .20 on 1.40. Up and down 10 secs faster than earlier this week. Didn't really get out of breath, form never really broke down. Could have done more, but it's deload week, and what's the point?
20 mins.

Mac n' Cheese fest at Cal State all afternoon. I had a 1900 calorie buffer after the longer session this morning according to the lose it app. Crushed it with 3 solid hours of eating and beer swilling. Didn't feel as carb-terrible afterward as I thought I might. Just hungry I guess.
Some notable beers, some came as a surprise: Speakeasy Prohibition, Shock Top Preztel, Hangar 24 Chocolate Porter, Sequoia Del Oro, Velvet Merlin (as opposed to the 805 that all the scrubs were fawning over). The only beer I poured out was the New Belgium Lips of Faith Pluot ... just too much going on and too Belgique. The only brewer I ignored was Goose Island - I already knew they blew.

8.5 hours - 2200/0630. 109 minutes total. PE: 9. 24 hours.
P221g/C520/F156 : 20/48/32%, 5415 total cal, 3508 net - omb, it's a carbsplosion.

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