Sunday, 7/8/2012

Left hip-flexor still problematic. I've given it some rest, decided to try gradually working it. Started out with very slow skate, and when it tightened up I kept moving just...

Wednesday, 7/4/2012
Tried to go for AM skate, but left hip flexor still hurts. Will try on Saturday if weather cooperates. If I can't get several full-intensity skate workouts in the next week, may...

Sunday, 7/2/2012
I have another race coming up in a few weeks, so I'm going to shift the focus more to skating and give my legs/back a break in the gym. Recovery in the 36-48 hours after...

Been lazy about updating log lately (after you get more than a workout behind it gets even easier to put off). I have been working out though, so here's a catch-up post.

Wednesday, 6/20/2012...

Saturday, 6/16/2012
Was in Austin this weekend, so went for a skate workout at the Veloway. It's a more technically demanding course than where I usually skate (hills, turns, also poor surface in...

Monday, June 11, 2012
Easy recovery skate, just working on form (solo, nonstop)
Skate - 15.4 mi, 15.9 mph avg, 147 avg HR


Wednesday, June 13, 2012
Mostly kept it slow, working on form. Did...

Optimum Nutrition Gold Standard is $26 for 2lb, $55 for 5lb at Amazon (some flavors slightly different price).

Sunday, 6/10/2012
Was tired today. Spending a couple hours picking blueberries under the hot sun probably wasn't the best pre-workout activity.

Front Squats
Gonna try doing these as "light"...

Thursday, 6/7/2012

Squat
290 x 5
290 x 5
290 x 5

Press
For whatever reason I just suck at 5's on this lift, so for now I'm going to try staying with 4's.
152.5 x 4

Wednesday, 6/6/2012
Pretty varied group, things started out leisurely, got a little more competitive at the end. Laps ranged from 15mph avg to over 18.
Skate - 18.44 mi, 16.4 mph avg, 148 avg HR...

Tuesday, 6/5/2012
3.5 mile solo warmup, then 17 mi drafting bike.
Skate - 20.50 mi, 17.4mph avg, 152 avg HR

Sunday, 6/3/2012
Bench Press
PR again. Definitely more difficult than last week.
260 x 5
260 x 5
260 x 5

Deadlift (sumo)
Was pleasantly surprised that today's work set didn't seem quite as...

Friday, 6/1/2012
Easy day, active recovery, working on form (solo).
Skate - 17.3 mi, 15.8mph avg, 141 avg HR

Saturday, 6/2/2012
Started out with longish warmup, then gradually picked up the...

Wednesday, 5/30/2012
Started out pretty easy, still finding my groove on the new skates but it's getting better. Threw in a few sprint intervals at the end.
Skate - 20.4 mi, 16.2 mph, 147 avg HR
...

Monday, 5/28/2012
Mix of fast/med/slow with a few rest stops. Minor tweaks still needed on frame alignment but getting closer

Skate - 22.6 mi, 16.7 mph avg, 156 avg HR

Saturday, 5/26/2012
Bench Press
Still progressing by 2.5lb/week
257.5 x 5
257.5 x 5
257.5 x 5

Deadlift (sumo)
Getting more difficult to break off the floor, but once I do lockout isn't too...

Wednesday, 5/23/2012
First time out on new skates, will take a bit of getting used to (bigger wheels, different heel pitch) but I think I'm going to like them. Some intervals today.
Skate -...

Tuesday, 5/22/2012
Distance day, with bike to draft.
Skate - 22.85 mi, 16.9 mph avg, 143 avg HR

Sunday, 5/20/2012
Workout went well today.

Squat
275 x 5
275 x 5
275 x 5

Bench
PR again.

Another catch-up post

Tuesday, 5/15/2012 - Skate - 14.7mi, 15mph avg, 136 avg HR

Wednesday, 5/16/2012 - Skate - 11.9 mi, 16.6mph avg, 146 avg HR

Thursday, 5/17/2012
Press
145 x 5
145 x 5