Back from the bike

Spent the long weekend at our good friend's Sunny and Emily's house in Amagansett, NY. This is about 10 minutes from the start of the MightyMan Half in Montauk that I signed up for on 10/3. Since I had no access to the gym and I would have no idea how far I could swim in the ocean, Max gave me 3 straight days of biking. I didn't do the exact course, because I have no bike GPS and did not want to grip the instructions in my hand. I was able to do a good portion of it and outside of some possible wind, the course was not bad at all.

There were a ton of people there and we hadn't seen our friends in a while so I had to modify the distances Max prescribed.

Day 1 I was supposed to do 56 miles, but finished 47.5 in 2:38:55 for an average speed of 17.93 mph. Considering how sore my legs were from the workouts leading up to this, I was fairly pleased.

Day 2 was supposed to be 28 miles, but it is 15 and change from the house to the lighthouse at Montauk so I went there and back. Total mileage was 31.4, finished in 1:40:06 for an average speed of 18.82 mph. Was surprised this was so fast as I was feeling a bit beat.

Day 3 was supposed to be 56 miles, but my friend Sunny wanted to go for a ride yesterday, so I went out for about an hour and finished 19 miles in 1:03:41 for an average speed of 17.90 mph. Then Sunny and I went out for a 20 mile ride, we didn't really push it and I didn't time it. It was good to be out with him. We hit some good speeds every now and then.

I find that my gearing on the bike leaves a lot to be desired. I feel I am always in the wrong gear when I get to the harder part of the uphills. I am no longer fearful of downhills, but wish I could get this gearing thing down as I am sure I lose valuable speed and momentum.

Back in the NYC today and it is hot. At the time of me writing this (8pm) it is still over 90 degrees. Went to the pool for the 500m swim/50 squats/400m swim/40 squats/300m swim/30 squats/200m swim/20 squats/100m swim 10 squats. Could not get a lane, so I had to share with 7-8 other swimmers who were actually slower than me (I know, I was shocked too!). I had to ask at almost every length if I could go ahead of people. They were nice and everyone said yes. I finished in 43:39. I still have the goggle marks from keeping them the whole time, even while squatting.

Squat/Row

Tonight's WOD was Squat 21 reps/500m row/squat 15 reps/500m row/squat 9 reps/500m row for time. The problem I have is if I go to Bally's where the squat rack is I can't do the rowing (2 levels down and I'd lose the squat rack). I've done burpees there instead. At the gym for my apartment building they have dumbbells, but no squat rack and I can row. I opted for this option since last time I did the burpees instead of rowing.

I used 50lb. dumbbells in each hand and brought them to my shoulders. Finished in 9:58. Really felt this workout, maybe due to the deadlifts. Going out to Amagansett tomorrow to spend a few days with friends, but just received my plan for July, so I know what I'll be doing. I am actually looking forward to what promises to be a beat down by Max this month. I am talking tough now, while I can.

How hard is it to count to 7?

Apparently pretty difficult for me. Tonight's WOD was 7 sets of one rep of max weight deadlifts.

Warmed up and went 225,275,295,305,315,315(grip slip a little),305,305. I guess I can say that the 225 was a warm up of sorts too.

Previous best was 305, so I am pleased that I did 5 sets with that weight or better. Might have been able to do some more if I had some chalk for the grip.

Went down to the pool for a 600 yard swim. Finished in 14:10. I almost didn't put this time in, but I figure good or bad (or in this case slow) it goes in.

21-15-9

Tonight's workout was 21 reps of Kettlebells, sit ups and squats, 15 reps of kb's, sit ups and squats, 9 reps of kb's, sit ups and squats. Finished in 3:44.

Short and Sweet!

40K Bike

Yesterday's WOD was a 40K bike in Central Park. Did 4 loops for a total of 24.08 miles. Finished in 1:14:56, avg. speed of 19.28mph. Previous best was 1:17:26.

Was feeling good throughout. Nancy did the Fairfield Half Marathon today in the humidity. She finished in 1:54:37, which is not even 3 minutes more than her pr from March. The course was really hilly, so I think it was a great job by her. Based on the preliminary results it looks like she was in the top 17% of her age group. This should give her the confidence as she and her brother Jon tackle the Hartford Marathon in October!

Row Circuit

So this am I did the row 500m/run 400m 5 times for time circuit.

I really like this circuit for some reason. Had to use 3 different treadmills due to people taking over the one I was using while I was rowing.

Finished in 19:04 which beat my best time by 7 seconds. Felt good to workout in the am, although I was sweating for an hour after I was done and that included taking a shower.

More rowing

Well at least time it was in 500m intervals. Tonight's workout was 5 burpees, 10 pushups, 500m row AMRAP in 20 minutes.

Finished 7 full rounds and 3 burpees into round 8. Last time I was 125 meters short of 7 full rounds. Hamstrings are a little tight from the 10K. I might actually do some stretching or even the foam roller.