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Everything posted by MaryStella

  1. glad to hear your gaining! Logs always looks solid to me.
  2. hope the race went well. still don't see any reports. love getting your legs ripped off though!
  3. congrats on the pr! awesome to hear about the depth too. what the hell are dying cockroaches though?
  4. those lunges with the plate overhead are an asskicker!! Great numbers you got going on here! My knee has been bothering me too lately. The steps are worst! Hope you heal up soon!!
  5. if it feels like torture your doing it right! yeah everyone is breaking down during the wods. it's kinda how it goes. I hope you are finally completely over the cold.
  6. rob - thanks for being compassionate about my sad state of affairs lately! My tri coach gave me the sealfit wod to do. My box wasn't doing it. although it probably would have been more fun to have someone else suffering with me on that wod! you should try it!
  7. Thanks chewy! I took stefan to the bike shop today and he is there overnight for them to work on him. the dereuiller hanger broke so that needs to be replace. they need to straightened out the dereuiller its bent. Also the wheel has bent spokes and is out of true. But it all sounds fixable. Which was good news. I still want to get a more competition worthy road bike but i still want to keep this one for commuting, bad weather. etc. I had to commute on my mountain bike today and that is just slow going. CF WOD sealfit complex used a 65 lb barbell for 5 reps per round and 5 rounds total. 1 time through the sequence is a rep Deadlift Upright Row Squat Clean Front squat Push Press back Squat Burpee The deadlift to upright row start looking like a sumo dead lift high pull. The squat clean to the front squat put a good hurting on the legs. The push press to the back squat is always tougher than a regular push press because of the behind in the neck negative. It was finally a sunny non raining day here so i took my barbell outside while getting this one done. jay wanted some running videos of me to check on my form and see if that is what is causing my knee pain. So did a 1 mile warmup and then 8 x 200 meters on 1 minute rest. I started out running them in 41 second but hit 45-46 by the end. My knee was hurting while i was running and afterwards. It also hurt on the bike today too. I am icing it and that helps a lot. Jay wants me to shut down the biking and the running for a few days. I am disappointed because I wanted to race a crit on saturday and a circuit race on sunday. Monday I am entered in a 5 mile road race. I know eagleman is the bigger race and i should try to get myself in order for that since it is coming up soon.
  8. cf - recovery wod - legs were a little cooked from the last few days and my energy was low. 3 x 15 - GHD situps 3 x 15 Back Extensions 3 x 15 Kettlebell swings @ 35 3 x 10 pullups 3 x 10 pushups Did my usual commute today except my bike broke on the way home. The rear derailleur ripped off my bike and took part of the frame with it. It doesn't look like the derailleur hanger to me it looks like part of the frame. It was very weird because i was riding home at an easy pace on a flat road at the time so it wasn't under much load when it just snapped. I was able to get myself off the bike without falling. I was supposed to go ride with some friends but Jeff was nice enough to come nad pick me up. Since we were both already in bike clothes and ready to ride I took Damon out for a spin instead. We did the TT course twice. A little over 24 miles in 1.28. It actually was a decent recovery ride for me because my legs were pretty cooked. sadly thought it made my knee hurt! avg 16.3 speed and maxed at 35. Hopefully Ill be feeling much better tomorrow. Ill have to take stefan into the bike shop tomorrow and see what they say. maybe time for a new bike.
  9. @rob - I wasn't tired when i was doing them but i was sore today! So my hamstrings and butt were feeling the squats today. CF wod was 5 rounds of 3 backsquats @ 95 10 body blasters time 10 minutes had to go with 95 on the backsquats because my legs were sore. This was my first time doing body blasters and i have to say i do like them! team crit tonight. approximately 30 miles. I only have 25 something on my garmin because i forgot to start it until we were already into it. 1,337 of climbing. 15.4 avg speed. max speed 31. no HR info because i my friction burn still isn't completely healed although it is looking better. I am hoping to wear it again sometime soon. I think I did better than I did last time. My knee was feeling better today. The ice helps it a lot. But it is flared up again after riding. Not as bad as it had been but not as good as has been either. I was super tired today i am wondering if it isn't from the nsaids.
  10. thanks so much adena. I really enjoyed the race in a suffering kind of way and look forward to do it again! My knee was really sore last night. I did put some ice on it but not for as long as I would have liked to. It hurt while I was sleeping. I kept waking up feeling like my knee had a fever in it. It was a rough night sleepwise overall. I was awakened several times by things outside of my control and it was just ugly this morning heading to the pool. Did 400 of drills just to warmup and get myself awakened for the workout. Thankfully my friend jeff was there to do the workout with me so that helped me to get through it. Jeff swims better than I do and I love when he does the wods with me because that way he keeps track of the reps and the rest time and I just have to follow him. It's a sweet deal. we did 20 rounds of 100s on 20 seconds rest. I started out swimming the first 5 at least on 1:35. Then it slowed down to 1:40. The last couple of I was really pushing to meet the 1:40 and I know on at least one I didnt make it. It was a great workout. Did 100 of breaststroke to cool down. Cf wod was front squats. the pure strength training stuff is always my least favorite thing to do. I love the sexy metcons and the endurance stuff so much more. while I was doing this I was feeling the effects of the last couple of bike rides. It went well considering that. front squats bw x 10 45x5 65x5 75x5 75x5 85x5 95x5 100x5 105x5 110x3 110x2 110x2 110x2 105x3 95x3 meal 1 - vega wfo w/coconut water meal 2 - vega wfo w/ soy yogrt, blueberries, strawberries, ground flax, mac nuts meal 3 - tofu ravioli w/ red sauce
  11. took a recovery(ish) ride of sorts today. It was about 25 miles. rode down to the WB Duathlon course and then previewed it for a couple of friends that are doing it this year. I ended up getting some extra mileage on the course as a couple of people got lost and i had to do a search and rescue mission to find them. i can report all were recovered unscathed. not sure if I will do the ride leader thing again as it is stressful when you lose people and have to go find them. My legs werent hurting today although i did feel them a little bit when we started riding. i did push the pace at some points to open up my legs a bit and they are feeling better now. the knee sadly was hurting again as usual when i am pulling up a hill in the saddle. I gonna hit the ice as much as possible and try to get it back under control so training doesn't have to altered too much. I found out I took 3rd in my age group at the mon-tour race yesterday and that I was the 8th female overall. I am a little happier with my performance now that i hear that.
  12. did the mon-tour cycling road race yesterday. it was a tough ride for me but overall a great experience. i'll be looking forward to doing it next year! the race is well organized and attended. i can only say one bad thing about the race and that was the water situation. Only at one place on the course did they have someone on the course handing you water and it was actually cups of water not bottles you can put on your bike. i took one and pretty much downed it. An actual bottle exchange would have been much better for the racers. There were actually water stops on the course but that is literally what you had to do get off your bike and stop at a station and get a cup of water. when i am racing even though i am not really in it to win it I won't take the time to do that. perhaps i should have but more about that later. They may have done this because teams were allowed to register team cars to support them on the course with bikes, wheels, food, etc. however, our team didn't do this and even if we did it wouldn't help the riders that are dropping off from the leaders anyway. Although I do have to admit that when your riding it feels kinda kool to see the team cars driving around you, feels like a real serious race! i had some issues from the start we got there on time but i guess we were screwing around too much instead of getting ready because i was getting myself ready during the race meeting and then when they started i was still at my car not on my bike in race. so i had to book it out of the parking lot and into the peloton! They asked the peloton to stay together for the first 3 miles and not "race" as we had a rolling escort out of the city by the police and to let people watch the race before we got out in the country. That being said we were clipping along at 3 minute miles so much for a warmup. 3 miles deep you hit your first category 4 climb and start to understand exactly what your in for the rest of the day. it was my first time trying to climb a hill with that many people around. it is a little different you can't necessarily take the path you want because there isn't the space to do so. this hill lasted for 3 miles so the group started to splinter in smaller sects of riders from there. I stayed with most of the race for the first 10 -15 miles then after that i pretty much only saw the riders around me. good news is i was passing other riders and not getting passed. It was a rough day on the bike for me. i am not good at nor used to that kind of climbing and my lower back was killing me for probably the last 15- 20 miles. the way i started the race i expected to be done in about 3 hours. ended up taking me 3:16. most of my passes initially came either on the descents or what flat sections there were. But by the end of the course even i was passing people on the climbs! I did feel good on the descents. there were probably a couple of sections i took a little too fast as the roads were wet. it rained before the race started, we started in a fog but that burned off to a sunny warm day. also not knowing the course there were turned off the descents that i was really ready for and i had to hit my brakes to make them kinda killing my momentum. One section of the course i was just hoping not to flat we had to ride through a loose stone road over a wooden plank covered bridge. I actually saw a few flats on the course but not many crashes. i hung on through the race as i was determined to take every climb. my knee was hurting when I was trying to stay in my saddle and pull up on my pedals when climbing. It was 3785 ft of climbing. Most of the climbs were long 2+ miles. There were also shorter hills in the course but those were a steep grade. i averaged 13.8 mph max speed was 42. I don't have HR data because my chest still has a friction burn on it and i can't wear my HR monitor yet. I am wishing it to heal up soon! the bad news of the ride is I ran out of water in about 2 hours. i only took 2 bottle with me. i considered taking a 3rd in my jersey but since i heard there was water on the course i thought i would just grab it on the course. As I mentioned above i made the decision not to stop. Probably not the best idea as i had a decent glaze going on from the heat and the climbing. I know i wasn't in my right head by the end of the race. I was light headed after it for a bit. I did take salt tablets and also some clif shot blocks. I didn't finish the 3 packets of shot blocks even though i was out there over there 3 hours and probably should have finished all 3 packets. I took in about 500 calories and burned 3415. My reason being they are gross and i probably wont use them again. Why? you had to chew them and they taste like candy. I am much happier with gel packets you can just swallow and be done with. i understand i have to fuel on to the go but i want it to be the least amount of time and effort as possible. I ordered myself more hammer gels last week and will be happy to be back to using them. so did I feel so wasted at the end because of my effort? not enough water? not enough food? or was it just that kinda day for me. The signage on the road was also really fun to read during the race. My favorite - as we finally hit out first flat the road read "Get some!" a lot of them were cute though, one of the climbs later in the race it read - riding bikes isn't so fun now! Or keep dancing on those pedals! A guy riding next to me said i am happy to still be clipped into my pedals. the crest of one of the biggest climbs read "oh the humanity!" the shirts for the race are cute too they read "the mon-tour - proof that nature can be cruel!" i finished the race and even sprinted to the finish, just for fun. i took a long cooldown coast afterwards because i felt like i didn't have the ability to dismount and not fall off my bike. post race my knee is bothering me. didn't have time to ice yesterday so I need to get back on that today.
  13. anytime it rains cyclist get a mud treatment just like going to a spa! easier day on the training schedule today so I should be good for the race tomorrow. took a 30 minute easy bike ride on stefan. 7+ miles. Of course it rained so i have to clean him up tonight and get him all spiffy for the race tomorrow. CF wod was 4 x 800 meters on 2 minute rest. used the c2 rower 1 - 3.33 2 - 3.34 3 - 3.40 4 - 3.35 Fairly happy with the times except for the 3rd rep where I clearly stopped focusing for a second and let the pain get to me. My knee is starting to feel better. The ice and nsaids are working. I am wishing for this to clear up quickly so I don't have to be modifiying my training. I did enough of that last season. I would be really nice to just train this year without injury issues.
  14. here is a little info about the cycling race I am doing on saturday - the mon-tour! When we created this course, it was based on trying to put together the hardest ride in Montour County. We were looking for ways to make the smallest County in Pennsylvania ride like a beast. And I think we accomplished that goal with the 75 mile version of the race. We incorporated every horrible hill and valley we could think of over a post ride conversation and beer. Then we went and rode the course; and it was good. That being said, it has its warts. It has uneven roads. It has dirt roads. It has gravel (some of which is loose). It has always had at least one section under construction for the ride. It has off-camber turns that are hard to negotiate at speed. It has railroad crossings on active tracks that could cause a delay if you are unlucky enough to catch a train. Things happen on a 75 mile course. But to our way of thinking (as Organizers) that’s part of cycle road racing. It’s not about perfect conditions. It’s about racing in the conditions you are given. Paris–Roubaix has its cobblestones. The Tour de France has its sketchy sections of road. All great rides have their “warts” that actually define their character. The 75 miles is no different. It’s a road race and not a track race. Things happen in Road Racing, and that’s what makes it exciting!
  15. had a great training day today! I finally got enjoy quality sleep last night and it feels so good to wake up before the alarm instead of attempting to drag myself out of bed when the alarm goes off. overall pretty happy with the way today went. first up was a swim - did 500 of drills to warm up then 10 rounds of 200s paddling on the odds and pull on the evens. I actually felt like I was swimming really well. Alternating between the paddles and the pull really helped to work on my stroke. I felt like I was swimming really smoothly. It was great. This needs to be in my programming more often. swam a 50 breaststroke to cooldown. would have done more but didn't have the time. cf wod = helen I actually thought for awhile I was going to get this as rxed and not have to modify anything but of course i ended up having to do it the same way ive been doing it for at least a year now which is rowing instead of running. It was good in the sense that I had a real comparison to my previous times. That was nice because I crushed the workout bettering my time by 1.16 seconds! Helen is 3 rounds of run 400 meters, 21 kettlebell swings @ 35 lb pounds and 12 pullups. I am particularily happy with the time because i did not connect a single pullup because my hands are still torn up and raw so i was trying to save them a bit. The combo of kb swings and pullups always tears them up. I only got one new tear today. I held my own on the row times but I was able to go unbroken on the kb swings for the first 2 rounds and only took 1 break in the 3rd round to chalk. Like i said the pullups could have gone faster if i connected them but given the situation I am ok with it. for now anyway. The reason I had to row the wod instead of run it is because my left knee is bothering me. I have been trying to avoid admitting to this but it is time to get serious about it and get after it and get over it. I think I have chondomalacia because steps seem to bother it the most especially going down them. Also running flares it up and sometimes cycling too. the pain is on the anterior part of my knee right up the knee cap. I have been using ice on it all day and even took some ibu. Im going to try to rest it from running and see if it improves. I have been trigger pointing my lower legs everyday trying to get them to loosen up in addition to the usual stretching. If that is what is wrong with my knee it could either be from when i got hit on my bike or just an overuse thing. Or most likely a combination of both. This is just an inflammation of the cartilige under the knee cap hopefully. Having my lower legs be so tight doesn't help the situation but as much as i work on them they really just do not seem to get any better in any significant way.
  16. Tried to run the stiffness out of my legs this morning. they are a lot better than they were but not 100 percent yet. Downhills didn't feel as good as the rest of the run and my knee hurt afterwards. I am going to have to start taking the knee thing seriously and going after it more aggressively. ran 5.65 miles in 1 hour. CF wod back squats bw x 10 45 x 10 65 x 5 85x3 95x3 105x3 115x3 125x3 130x3 135x3 All were onto a medicine ball to ensure depth. Been really tired the last few days. Hopefully my sleeping situation will get corrected tonight and I will get caught up on rest the next few days. I ordered some new goggles for open water swimming today. I can't wait to try them. Hopefully better vision and more comfortable. Also took my road bike into the shop to have the shifting addresses a bit. I'll try to get out and ride it the next few days and test it out before I do the Mon-tour on saturday. It is a really hilly cycling race.
  17. ended up doing 3 wods today. first was a swim - 500 of drills to warmup then it was supposed to be 25 x 25 with a mid pool start on 10 seconds rest. it ended up being at least 30 as i kept miscounting and doing them over. It's a weird wod because with the mid pool start your really don't have any speed going and then it is a few stroke and flip turn and a few strokes. I didn't time these. I just used the lap clock for the 10 seconds. had extra time so i did another 500 of drills to cooldown. cf wod 21 - 15 - 9 Deadlifts @ 135 Clapping Push Ups Time 6:16 This was a little light on the deadlift weight for me but it felt decent for the wod. The clapping pushups were rough. The weather broke for a little bit this even and I was able to get the team TT session in. It is a 12.5 mile/20k loop. I wore my garmin but actually forgot to start it so no serious data. I was nervous starting because your completely clipped in and i was hoping i wasn't going to fall over. Of course I didnt but the thought did cross my mind. This was my first time doing this course. Overall I like it and i can't wait to see how my times improve on it as I ride it more and I improve my cycling fitness. There are a few little hills but no serious climbs in it. My time was about 40 minutes. Ill have to look on the website tomrorow and see for sure. I didn't feel like i was giving it 100 percent. next time i will now that i have experienced the terrain. I don't feel like i train on my tt bike the way I race on it. I am more cautious when I am training. I guess I am less focused then. Another cyclist who is a much better rider than me actually said that I inspire them because i train so hard. meal 1 - vega wfo w/coconut water meal 2 - vega wfo soy yogurt blue erries strawberries, ground flax meal 3 clif bar meal 4 - tofu, brown rice, broccoli, carrots, mushrooms meal 5 - clif bar meal 6 seitan, hummus
  18. thanks lobster - i think it is a decent time for coming off of surgery and not doing much run trainign yet. this is the first time i've run that far since the surgery. actually recovered fairly well from the race yesterday. My foot was aching last night but i iced it and no issues with it today. My lower legs are sore so i trigger pointed those and stretched. my knee is sore too. I put some kinesio tape on it. Have to hit the ice later. overall thought pretty decent so i went back to training. swim - 1,000 of drills then 500 TT - hit 8.44 for that. not my fastest but for the morning after a race pretty decent. cd wod - amrap 20 12 kettlebell swings @35 lbs 5 toes through rings. got 15 full rounds in 18 minutes. abandoned the wod in the 16th round with 2 minutes left to go. I have 3 tears on my hands and my grip was killing me. I figure it was safer since i was not holding onto the kettlebell or the rings all that well at that point. my hands were shaking afterward my grip was so shot. Overall it was a great wod and I wish I was able to make it through the full 20 minutes. I might do it again once my hands recover from the tears. I went with the 35 lb kettlebell because i wasn't sure how many unbroken rounds i would be able to get with a 44. I was kipping the toes thru rings and i think between that and the kettlebells the friction was just too much. the workouts are going to get jumbled around a bit this week i think due to the weather. meal 1 - vega wfo w/coconut water & sprouted grain bagel meal 2 - clif bar meal 3 - tofu, brown rice, veggies, meal 4 - clif bar
  19. @lobster - of course there was! drafting off of me has it's price! @viva - just too much water/gel for the conditions. Im not worried about it.I don't do the flask thing becuase then i can't monitor my calorie intake. i couldn't eat a larabar or i would puke for sure. Pocono Mountain Run for the Red Half-Marathon Relay - Race Report The time from my garmin for my 13.16 miles was 2:01:17. I will check tomorrow online to see what my chip/clock time was. Although I believe this to be fairly accurate. I had a decent race which I am happy about. I would have liked to go under 2 hours but honestly yesterday i was feeling pretty fried. just not enough sleep this week to recover from all of the training but I hope to get that corrected this week. I had time before the race to stretch my legs out so this helped a bit. My only complaints after the race are blisters on my feet. probably should have body glided them because we were running in the rain and the wet socks/sneakers combo is yucky on the feet. Also I got a friction burn from either my heart rate monitor or my sports bra. again body glide would have been a good idea just didn't think about it since it wasn't a tri. Legs feel good and my energy is decent so i expect to be recovered and back onto training tomorrow! My half of the course was the "hilly" part of the marathon. That being said it was net downhill overall but mostly little rolling hills all the way. None of the hills had a serious grade to them although a few of them we a little long. If you have the legs to take advantage of the downhills it can be a fast course to race. It is really pretty too just winding down country highway. The last few miles are actually in town and less scenic but there are a lot more people cheering there. It finished on a stadium track so that's really fun and will be awesome for impm. The rain wasn't really heavy but more of an annoyance. It was cool about 60. but the humidity was high at 92 percent. Running in a full marathon as a relay especially the last half is a weird thing. You are flying by all of these people who are suffering just passing people constantly because they have been out there suffering a lot longer and are a lot more beat up. Overall it's a decent marathon but the organization of it wasn't the greatest. I wasn't frazzled by it but a lot of people were upset. Iced my heel afterwards as it is a little achy but it did not give me any problems on the course so hopefully after a little ice and rest it will settle down. Im happy i took the time to do this race 1) i got to preview the course and 2) I probably wouldn't have thrown down such a good time running by myself so overall it was a successful training day.
  20. start raining before I even took off on my ride today so took my road bike instead of my tri bike! that only bad part of this is I wanted to get more acclimated and conditioned to staying aero for a longer period of time. I haven't done any really long rides on my tri bike and towards the end of devilman last week I was noticing that it was harder to stay aero comfortably. Hopefully between now and eagleman in a month I will have more time to spend hitting it tt style!! now if the weather will just cooperate! It was a cold and rainy 56 miles. I think the training for this week and well as the fact that i haven't slept well or long enough all week caught up to me a bit on this ride. I didn't feel like getting out of bed this morning and i was dragging myself around getting ready to head out. Had a bagel and off we went. total ride time was 3:38 avg 15.5 mph. I just didn't feel like i could nail it today. I had to pee twice and i puked at mile 34. Too much gel and water I guess as I wasn't feeling sick. I didn't even stop the bike though just spit it off the side! I took a break from the gel and water for a while until i started feeling better. Didn't have any problems the rest of the way. avg hr was only 135! I've never had trouble with gels before so I am just going to let it go and say it was a bad day. I lwas a spa style ride. free exfoliation and mud treatment. Tomorrow I am running in the pocono run for the red marathon as part of a marathon relay. I'll be hitting the second half marathon which is the ironman pocono mountain 70.3 course. I am tired and my foot is sore today so we will see how it goes. I will go and do it and use it as a training run just to get experience on that course. I have to say I would be more excited about it if it involved swimming and biking! yes i am a tri brat. meal 1 banana meal 2 - gels and salt meal 3 - grit tofu & brown rice pasta w/red lentil sauce meal 4 - clif bar, grit tofu
  21. thanks lobster! I was feeling strong on the thrusters. wish i had time to go a little heavier and see where i failed. What a different ride last night. On my skills class last night people were telling me I'm their hero and they want to ride like me someday. I totally told them they want to ride like people that are way better than me. It was just kinda funny the reasons they were giving me were things like your a strong triathlete I want to do that or your such a strict vegan and have such control over your diet. Your my hero. I guess inspiration is where you find it. swim - i've been riding my bike to the pool in addition to my usual commuting around town to work and the gym etc. I actually took stefan in the grocery store with me today and walked around with him because i had nothing to lock him up with. Surprisingly no one said a word. Anyway back to the point the pool water has actually felt warm to me lately but I think it is because I am cold from riding my bike. 1,000 of drills, 2 rounds of 100s of switch, catch, drag, shark and hesitate. Then 2 rounds of 300s with pull and paddles. This was the kind of workout I needed to start the morning. I was dragging from 3 wods yesterday. 3rd wod was my skills class it wasn't a terribly hard ride but I was tired going into it. we worked on cornering. On nights when I have some time but not the energy to go for a ride I am going to set up water bottles like we did and just practice cornering skills. Getting closer and closer to the bottle without knocking it over and also being able to do it faster and faster. It actually is a great way to practice the skills because where I live with traffic being able to take a corner that way usually isn't going to happen. And in the words of coach phil "we're going to do this until someone falls over!" Also worked on TTT skills. We weren't killing the pace just working on getting on and off the line smoothly. We also did a little climbing because if's there a hill, then there's phil. around 20 miles but I would say 15 was on the roads and 5 was just riding in a circle cornering. I am not adjusted to training at night. When I get home from a ride, It's later than I like to get home, i need to cook shower and eat and I really just want to go to bed. It's hard to get up the morning after I ride at night or I am just not used to it yet. So not having to kill it in the pool today helped me recover and loosen up a bit. I actually felt good on my form drills and strong on my paddle work. CF WOD 3 rounds of 15 Hanging Power Cleans @ 65 lbs 15 Burpees time 8:24 I think I could have gone a little heavier on the cleans. I wasn't having an issues cleaning the weight but my grip forced me to put the bar down and reset a few times. It was a lot of reps to try to go unbroken though. I mapped out a 56 mile route for my TT tomorrow. I am hoping that it isn't raining in the morning so I can take my TT bike and get acclimated to being aero for that long. But they are calling for raining starting tonight and through the weekend so I might end up riding my road bike (Again). It sounds like it will also be raining for my half -marathon on sunday. maybe ill get lucky though. meal 1 - vega wfo w.coconut water & a sprouted grain bagel meal 2 - clif builder bar & almonds meal 3 - banana, hummus, 2 veggie burgers, granola bar I really need to get to the store tomorrow the food hasn't been the best the last few days.
  22. swim - no warm up as I rode my bike to the pool. 35 TT - definitely 74 possibly 80 laps. I was on my 75 lap with the alarm went off but i lost my lap count about 3 times. Felt good swimming. One of the guys at the pool told me I went too hard in the beginning because I was swimming faster in the beginning than I was in the end. The trouble with doing time trials in the pool is i have no idea where i am at time wise when completing them. It isn't like I know i have 5 minutes left and just go all out for those last five minutes etc. Doing a TT for distance is easier. I wasn't unhappy with my performance though. 150 of breaststroke to cooldown. After my last race you never know when your gonna have to throw in some breaststroke. CF WOD - 5 x 5 Thrusters I actually don't mind thrusters in this format. It is when they are for time I hate them! 45x5 50x5 55x5 60x5 65x5 70x5 75x5 80x5 I actually think i could have gone a little heavier but no time left. I did about 2 minutes of stretching in between each round. Just trying to get my lower legs sorted out and also I was feeling my shoulder on these so i worked on that too. Have a bike skills class tonight meal 1 - vega wfo w/coconut water, clif bar meal 2 - vega wfo w/ soy yogurt, strawberries, ground flax, clif bar meal 3 - tofu, zucchini, cabbage, guacamole. clif bar
  23. Tired and out of it getting up this morning. Legs were cooked from last night's crit practice. And I had a track workout to get to! Jeff was in the driveway waiting to go so he kinda dragged me to the track. Normally I would jog there as a workout but I was in such sad shape we walked there. then ran a mile to warmup on the track. Main workout was 10 x 100 on 15 seconds rests. My times were not great but considering how sore and not recovered I was I can deal with them. 1 - 19 2 - 22 3 - 24 4 - 23 5 - 24 6 - 23 7 - 20 8 - 22 9 - 21 10 - 21 mile cooldown on the track and then a jog home. CF wod - 10 rounds of 10 Wallballs - 14lb ball @ 9 ft target 20 situps. Time 13:26 For a second I considering doing the situps as GHDs but it was a lot of reps and lets face it my legs were wrecked enough. It was a good change to do real situps since normally I would do GHDs. This wod went well. Probably the best wallballing I've done. It was a short enough set that I didn't have to break. I only missed 2 in the entire workout so I was moving at a pretty good clip. That makes me happy because wallballs have never been one of my favorites but while I didn't love them today I didn't hate them either. Even more surprising is my legs and everything else actually feels better after the CF wod than it did this morning. If this trend continues where I am super sore after the team sessions I may have to rearrange the schedule so that I am swimming the morning after instead of hitting a track workout. meal 1 - sprouted grain bagel & vega wfo w/coconut water meal 2 - clif bar mac nuts meal 3 - lentils & brown rice, almonds, clif bar
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