10-03-11 Double

Had a great weekend away with my son, father, brother and nephew. We took my Dad's RV North to Ocala National Forest and had a guys weekend. We hit the mountain bike trails early Saturday morning and I warmed up on some easier trails then found one of the trails marked in red on the map. Red meaning expert. This turned into very challenging ride with very steep rocky descents and tough climbs. Finished the day with some high speed single track with lots of great turns and compact ground. Airdyne work made this a blast to attack hard.

AM Training:

A: Push press @ 31X3; 3-5; rest 2 minutes X 3. One tough set.

B: One arm DB Row @ 31X2; 7/arm; rest 1 minute b/t arms X 2.

C: FLR on rings- accumulate 180 seconds.

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Airdyne Sprints X 40 seconds; rest 5:20; accumulate 3 TGU/arm during rest.

Results:

A: 95# , 115# , 135#. Felt strong here and ready to move the weight up. Shoulder has responded well to the added stabilization work.

B: 55# all sets.

C: Complete in 3 sets.

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Airdyne work complete and noticeable recovery improvement between sets from last time. TGU feeling better and better.

PM Training:

For time:

30 GHD Sit Ups

200 meter run

30 Air Squats

200 meter run

30 Back Extensions

200 meter run

30 Walking Lunges

200 meter run.

Results:

5:47...this just got more and more painful as It continued. All reps and movements were unbroken. Each subsequent run was harder and harder. By the time last 200 meters came around I am not sure what i was doing even resembled running. It looked more like scooting...Good recovery from this however. I have done several of my runs in various pairs Nike Free and a few others in Inov8 195s. I seem to like the Nike a little better for run work. The softer sole makes it easier to turn on our black top run area. It has a slightly high heel than the Inov8 as well.