Situp Run Circuit

I love this ciruit, quick and to the point. Today's time was 8:35 compared to March 19th time of 9:12.

And just a quick tidbit - on my way home, I saw someone I know running - I also know they did a long bike this morning and was probably at least 10 miles from their house. I said to myself, why, why and thank goodness what we are all doing is making us so much stronger and is so much more fun and we can have a life.

Tabata Bike - OH MY and Deadlifts

Wow, one of the hardest WOD ever: We all know the drill, :20 sec on, :10 sec off - I used the Expresso Bike, clipped in and off I went. By minute 4 I thought I was going to puke. Very deceiving workout on paper - I went 3.91 miles. This one kicked my butt, which was the exact point of Tabata.

Deadlifts: 3-3-3-3-3 - 95, 115, 125, 145 and 155 - a new PR

Did running HW drills as my warmup to the deads - so nice outside, did not want to come in.

500yd Swim and a related water question

No Freakin Way - I am getting slower. How can this strong looking arm be letting me down in the water?
500yd - 10:00 and I felt really really goo dan fast today. I was crushed when I looked at my watch.

My question has to do with hydration vehicles on the bike. I currently have a profile design single aero bottle and my bike only has one bracket for a bottle on the seat tube. Last year I did purchase a double aero bottle, but never got to put it on. I just read that Speedfil now has a water tank for the seat tube - just was wondering if anyone has one of these. I can't grab and go water at the stations - have to stop and get off and just would like as much water as possible with me.

AMRAP Circuit & 10K Run (got the run in)

4 burpees, 8 pushups, 12 situps. Got in 18 rounds, plus 4 burpees and 4 pushups. When I did this last time (2/9) I got in 18 rounds plus 4 burpees. The BIG difference is that today 14 rounds were full pushups vs. last time all were knee pushups.
My entire 1 body hurt today as a result of yesterday's circuit - gee wonder why, only did about 225 pushups and 330 squats. I can only imagine what tomorrow will feel like.

10K run - rain passed so I was able to get my run in. I had mapped a route to take me from my house to the softball field where my husband was playing. I thought there would be some hills, but it was pretty flat. Thought I would hit some hills on Route 189 (for those locals) but they were behind me. Next time I want to make sure there are hills in my runs. Just lots of debris in the roads from the passing storm. Time was 51:43. Mile times were: 8:21, 8:21, 8:27, 8:27, 8:37, 8:48, :38. Avg HR was 154
Right calve very sore, rolling it out

AMRAP Circuit - correction

5 pullups, 10 pushups, 15 squats, AMRAP in 20. I got in 22 rounds, plus the pullups and 5 pushups of 23. I decided to do this one before we decided to put the central air on, so it was toasty.
Correction: I did this circuit on January 5th (did not realize this was called 'Cindy'. I completed 21 rounds, plus pullups and pushups and all the pushups were on the knees.
I will say that today, while the pullups were assisted with my over the door bar (same as January 5th), I did focus on holding myself up at top and slowly lowering down. I also did all but 4rounds of pushups on my toes.

Swim Interval and Circuit

WOD#1: Swim - 4x400 @80%, each rep w/in 4 seconds of each other. I took 2 minutes in between each. I must say I tried. I wasn't really sure what 80% meant, but I tried to gauge it off my HR, but based on avg HR of 133-134, I came in shy of 80%. My times were: 8.07, 8.22, 8.26, 8.30 -so not bad in hitting the consistency target. The first set I had my gloves (thought it would help w/my strength, guess it did, but I should have not worn them at all, or worn them the entire time, probably the latter since that would have gotten my closer to 80% of HR)

WOD#2: backsquats @70% of weight used on 2/4 - 21 reps, 500 Row, 15 reps, 500 row, 9 reps, 500 row. I used 95#s on the squats. Time was 10:12. The last time I did this circuit was superbowl Sunday, 2/7, where I was fighting to get the rack and rower and was fighting my watch the entire time trying to get an accurate reading. I think today was an accurate time since I had the bar and rower all to myself.

Will get in my running drills today - thanks to Martin for giving me that motivation. Curious to see how I feel in the 86 degree heat. It was hot, I had 4x90 sec at 100 cadence, then a drill, then 6 min at 94. I will say the 6x94 felt almost easy after the 4 at 100, guess that is the point.

40K Bike - Woo Hoo and Swim, Oh Crap

I finally got a new helmet yesterday. My helmet really did not fit properly and I only realized it when I tried on my new Trek Circuit - felt great and fits great.

Today I did the same route that I did on April 10th. Time on 4/10 was 1:38 and today was 1:33. On April 10th I rode alone and today rode with 3 other people and had I ridden alone, think I may have even been able to push it a bit more - I did chat a bit, but not too much. However, riding with others also forces you to push through the hills - like that stupid .25 mile one coming from Granby up Barndoor Hills Rd. Yes, I climbed that silly little thing and it felt a whole lot better than last time.

Swim: 800TT - wore a new Timex and hit the button and off I went - hit the split button at 400 since I was curious to see my split. Looked at my watch after the 800 and IT NEVER STARTED. Good news is that I can probably predict my swim - question is only was I 20 seconds faster or slower today? The swim actually felt really good, but won't ever know for sure. Oh well.