Now what?

99.89 miles
9438 ascent
8595 descent
25 minutes not riding (4 stops)
6 hour 12 minutes total!
I don't know what I was thinking. (huge elevation for a long ride. I'm not superman, I guess.)
I still had 14 miles to go but a friend was coming home the same way I was.
(his wife tipped him off cause she was by my wife when I whined like a baby that ME TIRED!)
So a red jeep pulls along side me and the driver motions me to get in. I practically locked up the brakes and got off my bike. I was so done!
I'm a little concerned now for Ironman.
I know I'm overtrained , but what do I do for the next 6 weeks?
quit?
Ride and run smaller distances?
I guess we'll see...

Longest crossfit ever

100 pullups
100 pushups
100 situps
100 squats
for time.
It only took me 7 and a half hours.
I may have been interrupted a couple times, but I got 'er done.

trail run

trail running is what its all about!
Spent about 45 minutes. 1.75 warm up. Then
8 times : one minute on, one minute off.
Beautiful autumn morn

Pool to myself

So, they're open til 8 now. I took advantage of that and showed up at 6:45.
There was a pregnant water walker and that was it. She left after a bit and I had the place to myself. Did a workout from last IM training program:
6 x 75 (last 25 backstroke) wu
3 x 700 (rpe 3, then 4, then 5)
150 cool down (each 50 slower than the previous)

Felt good. Left shoulder still squawked a bit, but I guess I'll try and get used to that...

52 Card Workout

This is a great thing to do when you can't figure out what to do.
4 excersizes - one for each suit.
Today was
pull ups
ring push ups
double unders
24" "box" jumps (I used a rock)

I was worked. Took about 38 minutes.

Autumn

I only had an hour, but I guess I made it count. about 600 feet in the first 5+ miles, then another 1400 in about 3 mi.

An hour five thirty and 16.75 miles I believe.

PERFECT weather!

Tabata

This is a crossfit term meaning

20 seconds on, 10 seconds off

8 times

It can be brutal.

So I barefooted the treadmill for 10 minutes and then raised it to 12% and 8 miles an hour

I have done it at 9 mph, but I was feeling like a wuss

For the very last interval, I bumped it up to 9. It hurt, I won't lie.

Then I rested for a couple minutes and ran for 10 more minutes.

That was it!

Keep those fingers crossed my left IT band doesn't snap and fly apart.