Wednesday, April 29, 2009
Monday, April 27, 2009
Where Did the Last 10 Days Go?!?!
The last 10 days have been a blur, but here is a recap.
WOD 04/18/2009
Fall Creek Loop at Capitol Forest. 10 Miles
WOD 04/18/2009
Fall Creek Loop at Capitol Forest. 10 Miles
Singletrack from above at CF
WOD 04/21/2009
1 Hour Easy Spin
WOD 04/21/2009
1 Hour Easy Spin
Grinding it out in the garage
WOD 04/22/2009
5 Deadlifts 155 lbs
10 Burpees
Then:
20sec Sprint/10sec Recovery x's 8Rds
WOD 04/22/2009
5 Deadlifts 155 lbs
10 Burpees
Then:
20sec Sprint/10sec Recovery x's 8Rds
WOD 04/23/2009
Night Ride at Capitol Forest. 7.5 miles and spooky.
Night Ride at Capitol Forest. 7.5 miles and spooky.
Darkness falls over CF
WOD 04/24/2009
"Dirty Thirty"
30 Box Jumps
30 Bench Press (115 lbs)
30 Pull Ups
30 Kettle Bell Swings
30 Push Press
30 Wall Balls
30 Slam Balls
WOD 04/24/2009
"Dirty Thirty"
30 Box Jumps
30 Bench Press (115 lbs)
30 Pull Ups
30 Kettle Bell Swings
30 Push Press
30 Wall Balls
30 Slam Balls
WOD 04/27/2009
The agony of max effort intervals
15 min Warm Up
Max Effort Intervals
3min sprint/3min recovery
2min sprint/2min recovery
1min sprint/1min recovery
10 min recovery
15sec sprint/15 sec recovery x's 8
15 min Warm Up
Max Effort Intervals
3min sprint/3min recovery
2min sprint/2min recovery
1min sprint/1min recovery
10 min recovery
15sec sprint/15 sec recovery x's 8
Friday, April 17, 2009
WOD 04/17/2009 Back in the Saddle
Monday, April 13, 2009
WOD 04/09/2009 Hour in the Dirt
Today I went to a new area I have never ridden before and as me and a friend were getting lost and under the impression the area had a lot of false hype, two guys appeared magically out of the woods and took us on a great ride in which they stated was only a taste of what the area offers. I will definitely be back.
Wednesday, April 8, 2009
WOD 04/08/2009 AARRR!!! Hill Repeats
C Street Hill
Today I only had a chance to get a quick workout in and thought I would go with the thinking of "quality over quanity" with some hill repeats. Not to far from my house there is a perfect set of hills of varing degree that lead up to Tumwater Hill. I settled in on C Street that had two crossing streets that made the climb three little ones with a little break while crossing the cross streets. I don't know if that makes any sense but it took me about 4 to 5 minutes to get to the top and I did 6 of them. Oh Yeah...It sucked. BTW check this out. I have a lot of work to do. Do you?Sunday, April 5, 2009
WOD 04/05/2009 Super Sunny Seventy Days
I don't know what it is about me taking pictures of bike lane bikes. Maybe I'm just thankful that Olympia has so many. Today was a good workout day. Yesterday we were so busy at work we didn't have time to workout. So this morning I got up and got in an easy hour walk on the treadmill before a class at the station I was attending. Then I rode home in the sunny, 70 degree weather. Hopefully, good bike commuting weather is here.
Total Miles 32.72
Thursday, April 2, 2009
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