Feb 28-March 6
Sun: Off
Mon: Bike- Time: 58:16, Dist: 16:54, Avg: 17.0. Crossfit: 3 rnds for time (37:41) - 30 triceps dips, 100 air squats, 50 toe touches (on back, legs raised, 15 lb kettlebells in each hand).
Tue: Bike- Time:52:00, Dist: 14.1, Avg: 16.2. Crossfit: 8x400 meter run w/ 90 second rest between sets. Time: 29:23 (includes rest time).
Wed: 2 sets w/ 35 pound dumbell(s)- Dumbell Press(15 reps), One arm bent row(15), Get up sit up(10), Push up row(10), Squats(10), One arm push press(15), Single leg dead lift(10). Crossfit: Push Press w/ Olympic bar (3 reps/7 sets, post weights) - 45lbs(warm up), 65, 95, 105, 115, 125, 135, and 145lbs.
Thur: Bike- Time:50:04, Dist:13.0, Avg:15.5
Fri: Bike- Time:47:41, Dist:13.68, Avg:17.2. Crossfit: Reps 21, 15, 9. (Dead lift 135 lbs, Overhead squat 95lbs)
Sat: Off
It was a real weird week. I was battling a lot of deadlines and issues at work and I was scrambling home to try and get some real bike time before darkness. I was happy with all my rides but the temps were pretty cold and the wind was bitter. Crossfit keeps going well and I feel very strong. I can see a little difference on the bike but I dont think I will know exactly how it has translated until I test it completely. I am definitely leaner, my cycling clothes are getting loose, something I have never been able to say before.
This is a big week, I have my first race this weekend on Saturday. It's a 1.8 mile circuit race in Louisville. I will race 35 minutes plus 2 laps if I can hold on to the lead group. I have done a few crits but not a circuit race, just a little different tactics. I am interested to see where my fitness is compared to everyone else. The weather was terrible all around the region so I am sure most people only have indoor trainer miles on their legs. I could be racing for 45 minutes or could get shelled and pulled quickly. The course has a long extended climb and is not ideal for me but I feel good so we will have to see. It will be important to stay tucked in the main field and let them pull me up the climbs. I just need to avoid the crashes. The weather forecast for this week is rain, rain, rain so that may make things a little difficult for training but I will just have to dodge the raindrops.
I plan on having a promising report next week. Stay focused and keep working.
Live, Learn, and Lead.
Schmidty
2 comments:
I am pathetic. I failed to mention that my wife(Rebecca) ran the Louisville 5k this weekend. She ran the entire thing, no stopping no walking. Cole and I were very, very proud. There is a 5K in Columbia in a couple of weeks that I think we are all going to run.
Excited about your race. Give it hell! I know you're ready.
And tell Becca how proud we are of her. That's awesome! Tell her I did my first 5k ever just three years ago. An Ironman is in her future!
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