Guilted in

and yes Big Pappa is watching. Let's just say, I won't be 'spinning' during any training sessions. Today (well s/h/b yesterday) I had a 40K TT bike and happily ended up at 15.6mph. On Saturday 1/16 I had a 30K TT bike and ended up at 15mph. Pretty good improvement. I was also happy with this improvement considering it came after a 21 mile spin class yesterday and a deadlift set of 3-3-3-3-3.

Deadlifts, done yesterday were: 115, 115, 125, 135 135

Could not go solo today

Today was a 40k TT bike - however, the thought of doing that on my trainer, by myself was hard. My legs, lower half are very sore from the run/squat circuit yesterday so I knew I needed a 'group' to push myself. I opted for an early am spin class - it was awesome - lots of hard climbs, fast sprints, very little rest if any at all. Ended up at 20.86 miles. HR stayed in the 150s

Yeah, my arms are getting better, the massage totally helped, I highly recommend regular ones.

Missed by 1 second everytime

that is the Pause time on the treadmill. 400 run, 50 squats 6x thru for time: 19:22which includes the frustrating seconds to reset the darn treadmill. I finished my squats just as the pause time winded down, ugh! Did have the speed up to 8, 8.1 and 8.2 towards the end. Also first WOD that I did in the early am - 6:45, happy it is over and so looking forward to my massage today.

Arms still hurting, but better.

Swim & Circuit

So, 3 days later my arms are still killing me - wasn't sure how I would feel in the water, but actually felt pretty good. 800 swim at 16 - a few seconds better than last time and that was with a few seconds for some rest at the wall a few times. I love the water and have good endurance, just think my swim is what it is in terms of time. Not worried.

Circuit today was 25lb KB swings, knee to elbow, 21 reps 4x thru for time. Again, arms still hurt! This circuit did not bother my arms at all, but boy, I certainly did not come close to having the form of the knee to elbows that was demonstrated in the CF video. Well, maybe came close somewhere between variation 2 & 3 - definitely had hip movement, but boy was this hard. Time was 7:18.

Actually looking forward to a run circuit tomorrow, early am.

Another deceiving WOD on paper

Today was supposed to be just an 800yd swim, but I did not leave the house because of the NO snow storm. So I did my bike for tomorrow, today: 1 min standing, 1 min off, 2 min stand, 2 min off up to 5 and then back down to 1 = 50 minutes, 12.99 miles. Midway thru the 4 min off, I realized off did not mean rest, but just meant no standing, so I picked up the pace a bit. I am sure this one will come up again and if it doesn't I will incorporate into my next longer TT just to see the mileage.
This was a good one and produced quite the sweat.
Have I mentioned my biceps, triceps, lats, abs, and every other muscle in my upper body are completely sore still. It is hard just to straighten out my arms.

Ouch and a 3K

After the 100 pullups I knew todays circuit of AMRAP in 20: 4 burpees, 8 pushups, 12 situps was going to be challenging. But I told myself at least the burpees were only 4 - did not factor in the pushups. All I can say is WOW - it was interesting to see my arms shaking during the pushups. Everything seemed to slow down and then I tried to kick it up because afterall it was only 20 minutes. Ended up 18 rounds plus 4 burpees. Did not realize I had some many muscles in my upper body - they are all asking me if I am crazy.

Did my short run outside, one uphill on my way back. This one hurt, HR avg 162, time 15:15, but it was very very hard - felt completely out of breathe and got a side cramp. Going to a talk tonight - Running w/Injury - timing is perfect. Feet still feel funny causing my gait to be out of whack - will get this resolved this week for sure.

Just hope the snow does not keep me from the pool tomorrow - my arms are looking forward to a swim, I think - better than pushups,right!

Will my arms come down from space

100 pull ups today - no choice but gravitron machine. Time = 6:20. Started at 110 for 10 reps, then to 120 for 10 and ended up at 130 for the rest, which I think means I was not pulling any additional weight meaning the 130 was essentially my body weight. Regardless, 100 of anything w/out stopping is hard. I know sets that I have done that are a 5-5-5-5-5, I have done at 100 lbs.

So I am wondering how long my arms will feel unattached to my body and I can't even imagine doing my set of burpees and pushups tomorrow, ugh.