WOD 05/07/2009 Solo Point Ride

Today Josh M. and I rode away the rainy day blues with a ride at Solo Point under sunny skies. The trail conditions were great and I am surprised how well they have held up after all the rain we got this week. Two more weeks before we head to Spokane for our 24 Hour MTB race. I feel my fitness is coming along and should hold up at the race if I pace myself and take care of myself between laps. Today's Miles: 10.5 (14-16 on the RPE scale)

WOD 05/06/2009 Stronger!

Today I felt much better after taking a day off yesterday and sleeping in a bit. I still feel like I'm on the verge of getting sick with my congestion and sore throat. I was curious what is the threshold of sickness that you should not workout and I found this.

Warm-Up
5 min on/5 min recovery
4 min on/4 min recovery
3 min on/ 3 min recovery
2 min on/2 min recovery
1 min on/1 min recovery
20 sec on/10 sec recovery x's 8
cool down

WOD 05/04/2009 Garage Days

Warm-Up
20sec on/10 sec off x's 10
Cool Down

A storm is moving through this week so I will be back in the garage. Storms that last a week suck.

WOD 05/04/2009 WEAK!?!?!

10 Hanging Cleans
10 Ring Dips
5 Pull Ups
3 Rds

Today was was a good workout, but I felt sluggish and a little weak. Probaly because it's been a long time since I have done cleans.

WOD 05/01/2009 Commute to Work x 2

Last night I laid everything out and went to bed early so I could get up and ride into work. Well, 7 snoozes later I finally got in time to drive to work. But the dreaded check engine light raised its ugly head and I ended up going back home to work on that issue and 7 hours later I'm riding my bike to work like I should have done earlier. This time its more of a necessity rather than for fun. but it was still fun. Oh well, maybe this will kick start my commuting season. Total miles: 30.35. And its been a while since I did a weigh in so...weight: 203 weight lost: 15 (weight gained back: 4) goal: 20!@# I mean 24 more pounds

WOD 04/29/2009 Ladders

Deadlift/Push Ups
1/15
2/14
3/13
4/12
5/11
6/10
7/9
8/8
9/7
10/6
Then:
Pull- Ups 1-2-3-4-5-4-3-2-1
Then:
Time Trials Bike 9 miles or Run 2 miles or Row 2000 meters

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

Singletrack from above at CF

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

IP working the deadlifts

WOD 04/23/2009
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

IP working thru 30 reps

WOD 04/26/2009
Capitol Forest Ride 17.5 Miles

"Crash" riding through the trees

JM settled in riding strong

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