yes I do

25 double unders warm up
Walking lunge 100 ft. - 21 Pull-ups - 21 Sit-ups
Walking lunge 100 ft. - 18 Pull-ups - 18 Sit-ups
Walking lunge 100 ft. - 15 Pull-ups - 15 Sit-ups
Walking lunge 100 ft. - 12 Pull-ups - 12 Sit-ups
Walking lunge 100 ft. - 9 Pull-ups - 9 Sit-ups
Walking lunge 100 ft. - 6 Pull-ups - 6 Sit-ups
25 double unders cool down17 minutes.
Felt great

Two a days wipe me out

Rolled into "masters" a litle late, so I skipped a set.
Spent about a little under an hour, lets see if I can recall:
300 wu
16 x 25 kicks w/ fins
4 x 50 building
I can't remember the rest but it totalled 1800. Good drills
Got a little feedback from "coach" on streamlining.

At 4 I went for my 77 minute run. I was hoping for 10 miles, but came up a bit short. Señor Google Earths sez 9.8 miles that makes me a 7:51 ave. Not horrible considering I went backwards from the usual direction and the uphills are way worse that way (clockwise.) I wasn't quite home but I decided stick to the program and walk once I hit hit 77 min. So I walked the last third mile. Hip flexors were siezing up. Musta been the kick drills this morning. Anyhoos, I am looking forward to señorita rest week comin' up.

swim time

Rest Day yesterday, but I didn't want it to be. Unless I can count Candyland or tossing kids around, hmm...
This morning I finally got my bones out of bed and over to the jr high. Yesterday's masters workout was still up, so I did the main set, but shortened the warm up/ cool down because I didn't quite have enough time.
wu 300
6 x 50 @ 75% - 10 sec. rests
6 x 50 @ 85% - 20 sec rests
6 x 50 @ 95% - 30 sec rests
100 @ 100%
cool down 200
1500 meters total.
Thirsty, hungry, a little grossed out thinking about the pool water (crypto, etc.)

Then I got on the stationary for an hour at noon.
10 min warm up
6 min hard, 6 min spin
5 hard, 5 spin
4 hard, 4 spin
3 hard, 3 spin
2 hard, 2 spin
1 hard minute
9 min cool down

I'm 32 today

Yesterday I did a Tabata treadmill (crossfitendurance.com)
4 minutes of hell is another appropriate name for it. Then some abs. Weird clicking and dull pain in the right hip. Sucks gettin old.
Today was beautiful. mid 40s. So I rode my bike. I circumnavigated the valley and got my two hours in. Mr google earth sez I went 39.35 miles. I'm pretty happy about that. Still staying out of the large chain ring, too. lots of wind. I forgot all about wind. There was one pretty slow section what with the wind and my tired legs. I ate a banana one hour in, next time I need more calories me thinks.
It was a great day. I've got a great family.

Finally Starting to get over the Cough

I ran 69 minutes today. What beautiful weather, I love this valley.

Google Earths says that I went 9 miles!

That's a 7:40 and that makes me happy. Soon I'll have the GPS watch and I can know whether thats a fantasy camp figure or not. For now I'll just go on believing that I'm fast.

Yesterday I ran on the treadmill:

6 min on, 6 min off (9.5mph)

5 on, 5 off (9.6 reduced to 9)

4 on, 4 off (9.1 to 9.2)
3 on, 3 off (9.2 to 9.3)

2 on, 2 off (9.3 to 9.5)

1 on (9.5 to 12)

I was a little disappointed in my performance. I need to manage my intensity levels to duration.

My apologies to anyone who walked through that room while I was running and probably for a while after. I love El Chubasco, but wow.

Today I swam at Ecker.

The masters were there so I kind of poached their workout, but scaled it way back for time constraints. Warmed up 500 Swim Kick Pull Swim.

50 x 4, 50 x 3, 50 x 2, 50x 1

Each group was supposed to get faster, but I seemed to maintain about 39, 40 sec averages.

37 was my best and last, 42 was my slowest in the first set.

Then I just cooled down with a back stroke and slow crawl 250.

1250 total, I was in the water for about 35 min.

I've got a long way to go...

Still sick

Monday, crossfit:
50 Sumo Dead Lift high Pulls
21 Burpees
400 meter run
Times Three
18:45
Little bit cold, little bit sick.

Tuesday, spinning.

Crazy night - hacked up a lung for an hour, got up to do something about it. As soon as I lay down - ALARM! Back asleep around 5 am and up again at 7. But I still had to spin, right?

1:45 on the stationary, intervals every 20, then every 15. Good spin. Sore legs from day before.

I hope to get a trainer so I can ride my bike indoors instead of that horrible stationary.

Today, Swimming:

Pete's group lesson. Don't know the distance, but we were there for about an hour working on different aspects of the kick, the stroke, the breathing, etc. Sounds like I need to reach further.

I can't wait for the training plans coming down the line from the "pros." And I need to get into the masters here.

I wish I could stop coughing and that my throat would stop hurting.