Bike Training

Felt a little punk today so I Jaked the Donner Lake Swim; I didn't want get off-shore and not feel strong, so I moped around all morning before heading out for a ride. I decided to scout my commute routes to and from NW.

I usually go up and over Las Brisas to Melton Elementary School , home of the Melton Mountain Lions and parents in over their heads. I'll get better data on the climb because I'll end up using it as a performance measure. I took a short breather and headed home.

The widening of McCarron and 7th change my normal way home but I like this new way as it makes for a long climb home.

**I locked the maps in my Garmin Connect Dashboard because I might not want to put a map to my house on the internet. I guess I gotta think about it on a ride the next couple of days and maybe change the start different from my house.**

Bike Training

Hopped on my Cyclo-cross rig for a post-work spin. First ride since Ironman CDA and the wind got up in my grill early and often. I went from the library to the front of the Somerset housing division. It ended up a couple miles shorter than I thought.

Run Training

Went for an Easy Run during lunch. I shut it down at 4 miles because my knee started acting up but still had a good day.

Wild West 1/2 Marathon & 10k

Hopped in the car w/ SnowLep, Big T & Abby3 and headed up above Truckee for the Wild West 1/2 Marathon & 10k put on by High Sky productions. SnowLep and I ran the 10k which went a tad long @ 6.6mi & Big T and Abby3 took on the 1/2 Marathon. The course climbed 594ft over 3.3 miles and then we got to downhill it back to the start. I felt slow as I just started back running and need to walk some of the hills. SnowLep dropped me after the first mile but I caught her around mile 4 and then she got down the hill a minute & 1/2 before me in 1:10:08 and I came in @ 1:11:35. Big T & Abby3 clocked in @ 2:08:22/23 to finish a difficult day on the trails. The race tees were pretty cool so I snagged a medium to send back to the SSI. Then we cruised over to 5050 Brewing for some well earned pizza and beer!

Lone Survivor Workout

“Lone Survivor”
“Murph” + “J T” + “Michael” for time:
1:38:50

176 max HR
148 avg HR
1435 kcal burned

“Murph”
For Time: 49:421 mile Run: 8:100:1:18 Rest & Transition
35 Pull-ups (assisted): 0:5:08
0:2:19 Rest & Transition70 Bench Press 95#: 0:14:54
0:1:20 Rest & Transition120 Squats: 0:6:49
0:1:23 Rest & Transition1 mile Run: 8:21

0:5:00 Rest & Transition

“J.T.”
17:00
15-12-9 reps of:Dumbbell shoulder press Dips (assisted)Bench Press 75#

0:2:20 Rest & Transition

“Michael”
Three rounds for time of: 24:52Run 800 meters 4:11/4:18/4:10
50 Back Extensions50 Sit-ups
4:13/4:34/3:26

A pretty brutal afternoon @ the gym. My best friend ran a Memorial Day Race in his Pat Tillman jersey and I coudn't take that layin down so I came up with an idea. Do all three Crossfit Hero Wod's for the Seal Team in Lone Survivor back-toback-to back. I went to BrandX Crossfit, scaled them down and did it.

Crossfit WOD

Scaled-down "Arnie" for an effort of 11:53. I used a 15# Kettlebell(KB) for the Turkish Getups(TGU) & Overhead Squats (OHS) & a 30# DB for the DB Swings and cut reps down to 10/20/10/20/10/20/10. Felt fatigue from yesterday so I scaled the effort down although I would have failed the effort as Rx'd. One thing I noticed during the effort surrounded the attention to balance and the difference in completing the TGU's between sides.

Bike Training

Went up to Cold Springs for a ride. I went just over 23 miles @ an easy 16mph. I changed my route due to construction so my first official lap clocked @ 26:10. I wanted to hit lap 2 for time so I guaranteed some opportunities to truck that time. I want to figure out a way to download my Garmin data (w/out reading the instructions) to get some cool numbers. I filmed during the ride.