Training Log Archive: Charlie

Event: WCOC Macedonia
 

Red Course at Macedonia Brook. Very pleasant, despite the inexorable spread of barberry into the formerly white areas of the map. Had pretty good energy - which I ascribe to my new training regimen. Only a few minor bobbles, and catching folks toward the end. Vigorous finishing sprint to hold off Jeff Schapiro, which enabled me to sneak by Phil by 12 seconds. Very tasty!

Red - Splits

general warmup on the spinning bikes with Rhonda and Betsy

circuit of 20 s on 10s off with 1 m rest after each circuit. Six exercises: pullups, situps, kettlebell swings, pushups, rowing machine, squats. Got a little too enthusiastic on pushups and strained L shoulder a bit.

Then deadlifts. Workout of the day was supposed to be 5 sets of 3. Since Ihadn't done any deadlifts in about 25 years, eased into it, using 90 CT lbs. Worked ok, but kept it to three sets to gentle into it.

modified workout of the day: Rx was 100 pullups, 100 pushups, 100 situps, 100 squats for time. Pullups weren't going too well, so ended up doing 25, 50, 50 and 50. I made 42 pullups the other day doing them in a circuit workout, but much harder doing them straight through, and I started too hard: 10, 5, 4, 2, 1, 1, 1, 1.

Not much time, but Rhonda got me out to do a reprise of a workout we did a few days back. 3 circuits of 800M run, 25 back extensions, 25 situps. Run is a bit longer. Hard, but felt pretty good.

tabata circuit - 5 cycles of 20 seconds on 10 seconds off for five exercises: situps, kettlebell swings, pushups, squats and pullups. Worst was 8, 10,14, 18 and 5. Felt really good. Short hard effort. Started with a set of pullups first, and made 10, which was also pleasing.

Rhonda's morning class, or at least as much of it as I could take.

From PV with Rhonda, up Sandy Brook Rd to Pisgah Mt Rd and back. Headwind on the way back, and early season legs not up to snuff. Fun to be out, though. Time and distance are an estimate, as the battery's down on my cycling computer.

workout of the day - 5 sets of 5 reps at theoretical maximum squat. I say theoretical because no way am I prepared to try to do the maximum at anything right now, especially squats. Nonetheless, a brisk effort, using 90 CT pounds. Certainly could handle more, but no point in pushing things until I get a bit more generally stabilized. For example, the mid-back is a little iffy now after yesterday's chainsaw session.