Run-long/Bike-short

WOD: Saturdays - The goal is Run 10+ miles and Bike 1hr.

Today, I ran 5 miles in 52:30 and biked 30 minutes (10.83 miles). My ass is going be feel like cowhide by September. LOL

Bike-long/Run-short

WOD: Fridays - The goal is to Bike 2-4 hours and Run 5-6 miles.

Since I'm just starting out, I biked 1hr (12.37miles) and ran 3 miles in 31:44. What a unique feeling going from the bike to running. Not only does my ass hurt from the bike seat, now my knees are killing me. I hate you, Mike! LOL

The Rule of Eight (8)

I started my slow and steady endurance training program for the upcoming SavageMan Half-Triathlon. I hate you, Michael! LOL

WOD: Thursdays - Run(Hard)/Swim(Medium to Easy)

Run: 400m x 8 rounds w/ 2 minute rest interval

Times: 1:40, 1:43, 1:51, 1:54, 1:58, 2:02, 2:05, 2:05

I completed the WOD in 29:05 in think. I had stopped, hit the ground, and about pass out so I forgot to check my running clock immediately after the last round.

Swim: Little Ladder to 8 (20 lengths overall)

1 x 2L (50 yards) w/ 50 sec rest
1 x 4L (100 yards) w/ 50 sec rest
1 x 6L (150 yards) w/ 50 sec rest
1 x 8L (200 yards)

I think I completed the WOD in about 19 minutes. I wasn't paying much attention to anything at that point. I was quite frazzled and almost drown. ;-)

Double Unders, Squat Cleans, Ring Dips, & more Double Unders

WOD: For time -

45 Double Unders
135# Squat Clean, 45 reps
45 Ring Dips
45 Double Unders

Time: 33:57 (Ugh!)

Deadlift Day

WOD: Deadlifts 1-1-1-1-1-1-1

355, 375, 395, 415, 435, 455(PR), 465(PR)

My last PR was 445 (by accident) on 24 Jan 09 during CFT.

I felt great today, so I went the extra mile. I yelled quite loud on the last two lifts. An old man behind me yelled back at me and complained to his wife I was too loud. Old men... you got to love'em. I should have told him to turn down his damn hearing aid, but I decided to remain respectful and ignore the old fart. LOL

Cindy

WOD as RX'd: 10 Rounds

I slipped two rounds, not good. On 21 Dec 08, I did 12 rounds. Ugh! Afterward, I rode the stationary bike 10 miles cross country: 46:48. Every so often I'd crank the resistance to 25, stand and ride like I was going up hill. I'd do it for a minute or as long as I could then went back down to an easier resistance. That felt real good - deep lung burn. Oh, yeah!

400M Run & 50 Squats

I'm working abroad this week. Hotel WOD - For time, four rounds of 400m treadmill run and 50 squats: 20:52 (PR). The last time I completed this WOD was 14 Jul 08. I did it in 23:47. I cannot believe I only dropped a couple minutes off my time. Boy, I'm slow. I'll tell you though. I felt much better this time and felt no pain in my back like last time. I guess something is working for me. :-)