Situp/Run Circuit

21 situps, 200m run, 15, 200m down to 3 situps. Best time so far: 7:21, compared to 8:35 one week ago.
Not sure if it factored in, but I did my running HW/drills for 20 minutes before this and that felt really good. Still huffing and puffing at 101 cadence, but getting better.

Any locals that want to meet up at the Y in Granby on Sunday at 1:00 for a swim and then a circuit - Ariel and I will be swimming (8x100s, 4 min rest) then doing a circuit (I have a KB swing, situp, squat circuit). Then grilling at my house (only 3 miles from the Granby Y). All are welcome. I can get guests into the Y if not a member.

Bike 15K - All Good

I mapped a 9.3 mile route that had some decent hills, but it turned out to be my new favorite short route, not only was there good hills to climb the route also had some very fast quick decents so I got some practice (I am still very afraid of downhills, but practice practice practice. Even on the brake, I was going over 30mph and was not all that terrified. Bonus - good short flat parts as well, so aero practice. All in all it was an all inclusive route for me. And during the ride I pulled what I have not named 'Christina Plus' a bit of throw up while chewing mint gum. I was laughing to myself and had to get this down on paper.
Time was 36:12, avg speed 15.4

Is everyone else's upper body screaming as a result of pushups in tabata yesterday (or this week)? Wow!

I am still quite frustrated with my swim yesterday and can't seem to shake it off, but I know I will.

Does Strong = Fast?

I hope not. 1000yd swim - 20:26. I cried all the way home. Well not literally, well maybe a few tears, but fortunately, I am mentally stronger than my body.

Tabata later - it has to be better that the swim, right?
boxjumps (stepups subbed) 10, 12, 13, 13, 12, 13, 12, 10
pushups (Full ones) 12, 15, 16, 17, 15, 16, 17, 16
lunges - 12, 12, 14, 12, 15, 14, 14, 16
situps - 19, 19, 18, 21, 17, 18, 18, 19

15K run - can you say pain and a Circuit

YES - today for the first time I was in real pain - all was fine until I hit a steep downhill heading towards mile #4 - my right knee hurt, my left foot killed - mostly in the arch area, as did my left quad, probably because my foot hurt. I fought w/myself to not stop and I did not. Today was the reverse route done on 4/27 because I wanted to hit a good uphill in between mile 6 & 7. Time today was 1:22 (won't have my splits until I load onto work computer tomorrow) compared to 1:20 on 4/27 but today's was more uphill than down. I had about a 3/4 mile walk back to my house after the 9.3 run and it was a painful walk home. I have already rolled, taken advil and hope all will be better soon, just in time for me to do another WOD.

I did have a massage yesterday and a friend of mine who happens to be a massage therapist said my pain could be from that - muscles too relaxed. We shall see.

WOD #2: 100ft walking lunges, 10 burpees, 25 situps, 3x thru for time. TIme was 8:23 compared to 7:40 on 4/13. A few differences - today was more of an old fashion situp - all the way up vs. a crunch last time. But considering this was done 3 hrs after my run, felt pretty good. Actually the lunges felt very good on my legs - go figure

Fran - simple and to the point

21-15-9 thrusters (65#) pullups. The last time I did this I used 65# for the first 16 then went down to 55# for the rest. This time I could not even do more than 3 w/65# and had to take it down to 55#. I felt really strong so I decided I had to just listen to my body. I did this in 6:18 compared to 6:36 last time. And I am already feeling it.

Mothers Day Swim

200yd swim, 10 pushups, 7x thru. I must say I really liked this swim circuit. Total time was 30:08 and you can see by the splits that I got slower lifting myself out of the water and also took some time to drink water.
4.07
4.08
4.08
4.09
4.35
4.33
4.28

20K bike, Row and Deads - Busy Morning

Took the bike inside and did the same Vindicator route on the Expresso bike - 56:25 - beat my time on the same route from 4/17 of 56:47. This is a killer bike route

1000m row - time 4:38. Last time I did 1000 was on 3/20 in 4:42. I also did this about 10 minutes after my bike today. I saw Sue on the rower next to me, we chatted a bit and both looking forward to IM.

30 deadlifts at 1/2 bodyweight: Time 1:21. As I was leaving the gym an older guy came up to me and said I was the first person to do deadlifts the 'right' way. He complimented me and then asked me if I was a personal trainer. I left the gym with a smile on my face.

I also made a treat for myself: Paleo Carrot Cake w/Coconut Frosting - can't wait to have a slice later today.