05052018 – Bike

Leave a reply

Finally some of the Mountain Bike trails at Wirth are open. 3 of the 5 sections are dry and disable! The Brownie Lake section is pretty much an Expert loop so I didn’t bother with it. It’s hard to believe that I went over my handlebars on my first outing!

It kind of happened in slow motion right before the open space in the quaking bog area. It was a slight downhill flow section and I was using my brakes (both front and back) and I think I went over a little bump or something and I got some air. When I came down the front wheel caught and with the brake on I just went over. I got a scrape on my leg. And had to twist the handlebar back straight! I did break my camera post, but the camera wasn’t attached, so that’s good! No one saw it, so I straightened it all out and got back on to continue the ride! 

I finished the Quaking Bog or Southwest Wirth Loop without any other incidents! I’m not super confident in some of the faster flow sections, but this is the first ride. Then I hit the Glenwood Loop. This is a short and sweet loop with nothing too fancy only a little flow. I’ve easily ridden it on my cyclocross bike a few times. 

I made it home before the storm. Oh and I’ve been sick the last few days. Mostly sinus crap. I figured that biking would be easier than running on my body. Hopefully it will go away soon! 


05032018 – Run

Leave a reply

1000’s on the dike were always one of those hated workouts in college. Something about running 1,000 meters over and over again isn’t really fun! 

That was the workout today, 4x1000m with 3:30 rest in between. 1000m feels like a long way, especially when you run the same routes over and over. I tried to mix it up a little and was rewarded with two huge mud puddles that were hard to get around during an interval! In a race I’d totally run through it, but early in a run… 

Overall 5.36 miles in 56:01. The four intervals were:

6:00

6:14

5:27

5:18

Do you like 1000m intervals?

05022018 – CrossFit

Leave a reply

I love WODs with running in them! Yes I do! Even if it is “just” a Buy In! Or three different buy ins! 

After an odd warm up that included Walking Deads and Squat Hops, we had a longish MetCon. The warmup actually included quite a few movements and took some time. 

The MetCon had 3 different 5 minute AMRAPs with a 5 minute break between each. So a total of 25 minutes on the clock. Each section includes a running Buy In and deadlifts and burpees. I did this all scaled. So…

First set was a 600m run with 12 deadlifts at 135# and 12 burpees.  The run was included in the time… so I think I completed 30 reps for this set.

After 5 minutes of chilling and swapping weights we did a 400m run followed by 9 deadlifts at 165# and 9 burpees. I think I completed 36 reps for this set. 

5 more wonderful minutes of rest and then a 200m run. Followed by 6 deadlifts at 195# and 6 burpees. This was a hard set and I actually had to break up the deadlifts! Ok, so I can’t really remember how many reps I completed in each set. I thought I got something like 30 again, but then my numbers don’t add up right. 

My total reps recorded was 95 with the scaled as written. The Deadlift weight was a strong limiting factor. I could have done the first set of Rx weights and a handful of the second set. But nothing in the third. So I didn’t do the lateral burpee over bar. 

05012018 – Run

Leave a reply

I like that my early morning runs now include the sunrise! It was in the 60’s as I set out today and I was a little chilled for the first block, while wearing tshirt and shorts. It tried to sprinkle a few times and I was worried I might get rained on, but nothing came of it. 

The trails I was on were dry with just a few muddy spots. Today’s workout was 6×400 with 400 rest in between. 

The total mileage was 5.06 miles in 53:04. 

The intervals

2:14

2:18

2:16

2:26

2:01

1:45

I am getting some speed back on the flat intervals. That is a nice feeling, I just need to keep working the hills though for my races this year. 

04302018 – CrossFit

Leave a reply

Our warmup this morning was a partner Medball tossing complex that included squats and lunges. Then we went into our squatting 

Today’s squat complex was 8×5 at 65%. So I hit it at 135#. With the “lighter” weights we were asked to focus more on from and breathing. The last few got quite heavy!

Today’s MetCon was 4x500m row with rest equal to the time worked. Our score was the slowest interval. I finished the first interval in 1:50. For the rest of them I pretty much kept the pace around 1:50 and did them all in exactly 1:50 except the last one which I did in 1:48. It wasn’t easy to maintain that pace over the 4 intervals, but it helped to have a goal of having the first one be the slowest.