Posting Up 2 Rides today

Today 061009 St Eds Park lower and upper loops

Distance: 4.02 miles Time: 38 minutes, 50 seconds

Avg Speed: 6.2 mph Est. Max Speed: 20.6 mph
Avg Pace: 9min 39s / mile Est. Max Pace: 2min 55s / mile

Cals 661
Peak HR 240 (pegged it, so it's wrong)
Ave HR 142 (skewed by the pegging, but probably not off by much)

Lower loop is mostly flat and fast, about 15 minutes into the ride though is the kicker, 10 minutes of pure climbing, from 550ft to 800ft. Nice short ride that is 5 minutes from work. It can be a quick 30-40 minute ride or adding a couple of sections can be stretched out to an hour or hour and a half without riding the same areas.

I may train at the gym tonight also, but will likely just relax with the family.

Y'day 060909 Ken's Loop - cut very short due to trail impediments!

Distance: 2.35 miles Time: 40 minutes, 15 seconds

Units: Miles & Feet | Metric | Knots

Avg Speed: 3.5 mph Est. Max Speed: 16.7 mph
Avg Pace: 17min 7s / mile Est. Max Pace: 3min 36s / mile

Cals 674
Peak HR (written down in my truck)
Ave HR (ditto)

Very similar in time and effort, but much shorter in length. The climb on this was is worse, it comes at you about 6 minutes into the ride and goes from about 520ft to 800ft pretty ubruptly, took me about almost 20 minutes to get all the way up...it levels off for a while, but then you climb again.
Some over zealous rich folks have gotten a bit crazy. This trail has been there for more than 20yrs. Previously protected land sold off and now multi-million dollar homes are at the top off Valburn. The trail does cross onto property lines, but it in no way 'interferes' with them. You can see the trail from their homes. Mountain bikers, hikers, runners are using the trail, not hooligans, not loud motorcycles or the like. Anyway, they put of bogus signs warning that tresspassing is enforce by APD and they destroyed MANY, I mean MANY trees to block the trial and make bypassing very difficult. So after the second major hike-a-bike through and over trees I decided to head out via one of the exits.

060809 Rest-ish

Monday my biceps are trashed as are my traps from the 300 workout I did Friday. I felt like a rest was in order. Went to park with the family and wound up having a couple of races with Jacob, including some uphill sprinting. We also had a swing jump comptition ;)

Great little rest with a bit of workout. I don't feel guilty. Going to ride on Tuesday.

060709 Barton Creek Greenbelt Ride

060709 Barton Creek Greenbelt

Met Nixon at Spyglass and went for a rather slow paced leisure ride. I was sore as hell and hadn't ridden on the trail in several months...several years since I have ridden a hardtail!
As usual I forgot to start the HRM until exactly 1 hr and 2 minutes into the ride. With that said .... calorie for 1 hour 18 min of the ride was 1100 even.

Cals 1100 (I think 1700 would be a fair estimate for the whole ride)
Peak HR 176 (on the climb out of the trail)
Ave HR 129 (due to the slow pace on the urban ride back with lots of down hills.

I don't think I need to hit the gym tonight. I might take Jacob to the skatepark though if the wife gets home soon.

Tomorrow I am thinking heavy deads or maybe some moderate squats ... we'll see how the wheels feel tomorrow.

Sunday June 7 - very sore

10am Sunday morning, done a bit of house work and ate some PB&J and PB&B(anana) sandwiches.

DOMS! And I'm not talking about Dell Order Management System, Delayed Onset Muscle Soreness has hit me hard. I was generally a bit fatigued yesterday, especially after putting in a few hours of yard work in and then walking around in the sun watching the skaters. I put off working out yesterday due to the lawn work and general fatigue.

More about my soreness. My left biceps and pec are quite sore, but from artificial stimulation. Yep, I have been using a home muscle stim unit (not a TENS unit) for a few week now. I am using it daily on my left triceps in hopes that it will at best stimulate the muscles to 'engage' more and at worst belay (yes, I mean belay and not delay) the atrophy. Last night I decided to crank it up and use it on my pec and left biceps in addition to the usual left triceps routine. It was painful, but clearly did its job.

Today I will at a minimum put in a long bike ride! Catch you later.

060509 Crossfit

060509 Crossfit
100 Jerks 65lb
100 Hang Cleans 95lb
100 Deadlifts 135lbs

I rethunk my weights I had planned today and decided they were ridiculous given my level of non-fitness and recent inconsistency.
Warm up for 15 mins included, 5 min bike, 20 push ups, 20 sit ups, 20 back extensions, 100 jump rope and a few other things.
At 17 mins in I started the real workout. It was slow and brutal - 300 reps took me 34 mins and change.
779 cals burned
169 peak HR (definitely during the hangs)
132 ave HR

Tomorrow is lawn day and heading to the skate park with the boys. I will manage either a ride, run or workout.

060409 Brushy Creek Ride

060409BrushyCreek Ride
Distance: 9.84 miles Time: 46 minutes, 24 seconds

Avg Speed: 12.7 mph Est. Max Speed: 25.3 mph
Avg Pace: 4min 42s / mile Est. Max Pace: 2min 22s / mile

My trusty Timex HRM says I burned 716 cals (I started it 6 minutes into the ride).
Peak HR 174
Ave HR 145

Felt good to get a decent ride in even if most of it was on hard pack or road and not the loose, rocky, rooty stuff I love to ride. Riding a hardtail again will take some getting used to...bit of jarring going on. But man the speed blows the full suspension rides away.

Tomorrow I plan to do:
100 Jerks 95
100 Hang cleans 145
100 Deadlifts 205

I'll submit my time tomorrow.

I suck at this blog thing...and being consistent with working out

I have been slacking a lot with workouts this year. Very inconsistent, when I go I really enjoy it. Doing mainly quasi-Oly lifts - front squats, thrusters, power cleans, full cleans, clean and jerk, jerks, etc. Mix up a strength (lower reps 5 -10 sets) with MetCons - high intensity, fast, higher reps, little rest. Muscle memory is amazing, my muscles 'pop' back to life and get 'full' again even when I slack for weeks. Motivation is a key here - my left side remains week (nerve damage from the C6 and C7 disc rupture). My left tri, delt, pec, lat show obvious 'flatness' and atrophy. Went back to the Doc and got a stem unit (not a tens) and trying to bring these muscles back to life with that.

Notable workouts recently ...
1.5 mile run
100 box jumps
100 push ups (hell doing this almost one-handed)
100 jump rope
100 air squats (after the run, box jumps, rope jump this too was hell - cramping in the thighs is not fun)
Maybe 34 mins

95 lb Grace (don't recall the time)

95lb Thrusters

Lots of jerks, straight and split

I haven't been riding since Feb either, since I sold the Cannondale to build my Chumba. But NOW I have a new bike, 2001 Schwinn Homegrown Factory Limited - a gorgeous super-light hardtail. I have ridden (albeit short neighborhood trails) the past three days.

So, here's the deal 3 days I will workout Crossfit Style and 3 days I will ride - at a minimum a neighborhood ride - ideally pulling Gavin on the trail-a-bike or trailer.