mtb?

yesterday, 7.25 miles in about 1:50. overgrown, under used and no trail maintenance from this winter meant i got to go for a hike with my bike.

today,
rode to work 45 mins i think?

2 hours of sleep, workout, work... then mtb

4rds
100x weighted step ups @25#
4rds
5x push ups
10x russian twists
10x sit ups
10x superman

1 rd looks like...
100x weighted step ups @ 25#
4rds
5x p u
10x r t
10x s u
10x sman

29:56

ride at Tokul East.
10 miles 1hr 27mins.
not a very hard ride. the group is pretty slow at climbing, pretty easy pace. the hard part of the ride came from the downhills. 2 of the guys were incredibly fast on the downhills and i had no chance of keeping up with them.

mtb at tiger mountain

12.5 miles. lots of climbing wth a great down hill. not really technical but still fun.

tabata, then try and recover during a 5k row

tabata run
then immeadiately
5k row better than 2:00min/500m pace...

less than 1 min transition between tabata run and 5k row. 5k in 19:41

monday run and stuff

10-9-8-7-6-5-4-3-2-1
95# dl
clapping push ups
front squat
tuck jump
sit ups
14:13

then later,
run 3.5ish miles not timed with ash.
she nearly killed me... hills and stairs suck after front squats and tuck jumps.

row...

row 10k. my goal today was to finish the 10k and to do it with under a 2:00/500m pace.

time 39:28.
avg 1:58 pace.

it hurt, but i did it...

mtb at duthie hill

ride 6.5 miles about an hour... 4 xc loops, finding the conecting point from one to the next was a little tricky. lots of log bridges and some 2' and 3' drops on the trail. luckily there is a bypass on most of those as well. Soon enough i'll begin to attempt some of the drops. legs felt good the entire time, my lungs are what was holding me back.

plans changed...

tabata run
then immediately...
row for 10min @ sub 2:00 500m pace
avg pace1:57

after work...

10 rds
30/30 row
6rds over 150m. 4rds above 140m = not as fit as I used to be.

front squat
5,5,5,3,3,5
135,155,175,185,195,195

2rds
6x curtis p's @ 135... that hurt.

1st attempt to front squat more than I can clean. not bad(to me) considering i didnt try to max.