40:00, 11.70 Miles, 17.5 Pace
5:00 Cool Down
580 Cals, 148 BPM
Comments: Decent bike ride. Got in there at 6:00AM for that. Actually ate some carbs yesterday and noticed a huge increase in my energy level. Might need to look into increasing those some, but still staying within my calorie goals.
Comments: Found a really good all you can eat barbecue place in Myrtle Beach yesterday. Hence the calorie surplus. Just took it easy again today on the elliptical. I might do Murph tomorrow in the garage or possibly with a friend on Monday. Need to get going because I have slacked a little on the diet this week.
Complete the following while wearing a 20 lb vest:
1 Mile Run (9:35)
300 Squats (22:40)
1 Mile Run (12:39)
44:54, 705 Cals, 169 BPM
Comments: Alright so forget about my whole theory about not preparing for Murph. The running is definitely what got me. I more or less quit running last Fall, and while my knees and other joints have felt incredible, it is not just something that you can pick right back up and do well at. Especially with a 20 lb vest on. It was all I could do to get that first mile under 10 minutes. The last mile was more of a jog/walk. I did all running on the treadmill at a 4% incline as it was pouring down rain, windy and cold out. The pull-ups/push-ups and squats went well. I broke them up a little differently this time and should have just stuck with the original plan as I took a lot more breaks. This was my worst time on Murph in years, but, alas, I did finish, which is still a good accomplishment. LOL I feel like with better preparation I could easily get this back down around 40:00. We shall see…
As always, thank you to those who paid the ultimate price for our freedom, and to their families who went on without them.
10 Flat DB Bench, 70s
10 DB Rows (per arm) 70s
10 Goblet Squats, 70
20 Laying Leg Raises
14:28, 185 Cals, 147 BPM
9:00, 118 Cals, 151 BPM
Comments: Ended up surfing for 2.5 hours on Memorial Day so I took yesterday off. Back at it today for a very short week. That was a good session. I really like the Pendulum Squat machine. Tried to go almost to failure on Incline DB bench on that last set. Accessory was no picnic. Finished with stairclimber intervals. Done.
Thanks Shane. I paddled out with two guys from church a few minutes before 6:00AM. The tide was pretty high and the waves were pretty soft. I was the only one out on a longboard and boy did that extra volume help.
Run: Outdoor, Paved
5K, 26:18, 8:29 Pace, 400 Cals, 164 BPM,
Average Power: 262 W
Comments: Picked up an old Airdyne knock off on the side of the road this weekend. It is rusted and old but still runs fine. I warmed up on that for 10 minutes and then did my first distance run since September of last year. That went surprisingly well. My legs felt fantastic and that is probably why it went well. I was a minute faster than my last 5K attempt in September. Good stuff… Honestly, I was very disappointed in my Murph time and may try to do it again in a month or two. I need to get running back into the mix a little bit to help things out. I’m just hoping my joints will tolerate it.
Comments: Took the longboard out on my lunch break. Had a good session and that should probably be about it for the wet suit. I was dying in that thing and everyone else, including young girls were wearing regular bathing suits.
Bench/SS 15 Laying Leg Raises after each set
45:14, 291 Cals, 100 BPM
12 Pendulum Bench, 45PS
10 Dyna Body Squat, 90
8 Pendulum Lat Pull-downs, 140
10:49, 128 Cals, 140 BPM
12:00, 159 Cals, 148 BPM
Comments: Not a great session. Everything was sore. I put out the weed and feed before this so I probably walked a mile or two doing that. I was doing OK on squats but then “Jesse’s Girl” came on and one of the funny/loud gym guys started singing along at the top of his lungs and it broke my concentration. LOL 265 was a little shaky so I stopped there. Pretty pissed because I wanted to go higher than that. Asked for a spot on bench and get 225 no problem so that was nice. Accessory was solid and finished off with some stairclimber intervals.