Wednesday, April 14, 2010

The tourists are gone!!!!!

Lots of workouts, but no time to blog. Started on a new project at work and it seems like I'm busy from 5am-11pm without a break. To recap the week so far- lots of miles on the bike and lots of dodging cars (avg'd 21ish for my 80k),  was almost run over by the Russian President's motorcade, got to the pool with 15 minutes until closing, stripped, jumped in, no warm up and forgot to start my watch, and still got my 800yds in before they threw me out. I'll be in Mobile, AL for the next 4 days so I may be silent again until next Mon.

Almost forgot- had the worst saddle sore of my life which FINALLY "released" this morning. Ahhhhh.....

Friday, April 9, 2010

100 pull-ups for time

Went to the wifes xfit gym for the first time this morning. It was gloriously decrepit. Word is they are about to tear down the building and relocate- holes in the wall, falling ceiling tiles, exposed wiring- in short, it was awesome. Used the free-swinging pull up bars (also a first). Made it through the first 25 or so in about 90 seconds, the next 25 over about 5 minutes and by the time I hit 55 (kipping up until this point) I had to switch to a band to assist. My arms and back were shot. Finished in a total time of 18:08. Giddyup.

Wednesday, April 7, 2010

Afternoon swim

Counted my ride to the gym along w 3x50 as my warm up. Main set of 800yds- felt a little sluggish at first, but finished fairly strong in a time of 14:11, or 1:46 per 100. Not my best, but I'll take it.

Also, allergies are kicking my ass. I really hate cherry blossom time :)

Sit-ups v. crunches?

250 sit-ups for time. I did these at the gym, where I just discovered they don't have a bar to hook your feet under. Crazy. I took a 75# barbell and laid it across my feet to keep me in place. Not really thinking about it I started doing these in the same style as the standard Marine Corps PFT crunch. In retrospect this may have been a mistake. I made it through the first 100 in just under 2 min. The next 150 took over 10 min, for a total time of 12:44.  Oops.

Tuesday, April 6, 2010

More bike :)

Supposed to have a 20min bike TT this morning. Opted to ride w/some friends and see if it covered the workout. I should mention that, of the group that showed up, they are all pretty speedy. Meaning, they are a whole lot faster than I. Ridiculously so. In total, I rode for about  1:15, including about 25 min of commuting to and from Haines Point. I did 2.5 big laps of the Point with the total working ride being about 13 miles. Not entirely sure how it all worked out, but the average cruising/paceline speed was around 23-4ish and during the 3 sprints of about .5 mile each I saw 32mph, 29mph, and 31mph. I was definitely feeling last nights squats- yowza. 250 situps for time tonight.

Monday, April 5, 2010

Back from spring break w/the daugther and wife, and I really hate tourists.

Lots of working out over spring break, although I was a bit off plan having to substitute workouts and didn't record most of them. But, today:

Bike: 1 min effort, 30 sec rest, repeat 20X. Averaged right at 21mph.

7 back squats, 5 rounds coming up shortly. ETA: 185#, 185#, 205#, 225#, 245#. Should have gone heavier earlier. Probably could have done more at the end, but w/no spotter I erred on the side of not collapsing w/ 245# on my back.


*rant warning*

What the hell is it with the tourists that are in DC for the cherry blossoms this year? Look, I'll put up with your need to step out in front of me while biking/running, your inability to navigate a admittedly confusing city by car, your inability to navigate an extremely easy to use metro system, your obvious personal indifference to diet/exercise that has led to your state of near-morbid obesity, and your general obliviousness, but what I will not put up with is the amount of trash/littering you have left all over the National Mall and the Monuments. I just finished my ride this morning at Haines Point and rode back home along the Mall to catch a glimpse of the sun rising over the Capitol. The place looks like the picture of the farmer's field after Woodstock just ended- WTF?! There are trash cans all over the place- use them. If they are full, carry your empty big gulp to the next one. You are not too good to hang on to a candy wrapper until you find a somewhere to discard it. I swear to God the next person I see drop something on the ground is going to get it thrown back into their face, possibly followed shortly by my fist. If they look under 18 and are waddling along w/their parents, dad better look out. Have a little respect for your environment- it really isn't that hard.
There was an error in this gadget