Tim and Jason meet on Barbee Chapel Rd. for harder cycling workout. After 10-15 min of warmup (for Jason, on top of Tim’s already biking 15 minutes to meeting spot), started intervals of 2 minutes hard, 1 minute easy. We alternated pulls, so every other interval was easier while sitting on the other’s wheel....
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Cycling log: 14×2 min intervals
Log – weighted 40-yard and unweighted 100m sprints, overhead squats
Tim and Jason meet at soccer fields to run. Warmup jogs and plyos (A-skips, high-knees, butt-kicks).
8 x 40-yard sprints wearing 30# weight vests, 1 min rest between repeats. focus on power and acceleration. Jason’s medial shins were really bothering him.
4 x 100m sprints, unweighted, 1-min rests. Tim ran under 13s first rep, then 13.1,...
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Log – 200m intervals, crossfit’s “Cindy”
Tim and Jason meet at track, already somewhat warmed-up (Tim 1 hour yoga beforehand, Jason biked to campus). Easy 400m warmup jog, then 8×200m with ~2 min rest between (except 3 min rest between 4 and 5, and between 6 and 7). Tim ran first 200 in 29s and rest between 30.5 and 32,...
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log – conditioning with step-ups and man-makers
conditioning workout with Jason building up toward peak-maintenance for Mt. Hood climb and Tim coming off 79-mile bike ride two days prior on Memorial day.
warmup in racquetball court:
two 30-sec sets roll-up jumps
two 30-sec sets sideways-pushups
main workout in SRC:
4 cycles through 20 step-ups (10 each leg), 8 man-makers. Tim 35# dumbells, Jason 50# dumbells
2 one-minute...
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Log – variety workout focused on balance and past rehab
Tim solo workout at SRC with Jason gone for weekend. Focused on well-rounded workout with balance, but also did some exercises from past rehab programs (originally prescribed by PT for various injuries).
warmup with 6 lengths A-skips on racquetball court
2 sets glute-ham situps
1 set glute-ham back (with hamstring-lowering), 1 set reverse hypers
2 sets side shoulder...
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Log – 100m intervals, Push-Press, Weighted Pullups
met at Glen Lennox-area soccer fields for sprints, all running barefoot on grass. we both biked in so somewhat warmed up, and topped it off with some light plyos and run-outs.
10 x 100m with 50-sec rests between #’s 1-6, 7-8, 9-10 (~3 min rest between 6 and 7, and between 8 and 9). Tim...
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Log – Heavy Squats, Bench, Weighted Asymmetrical Pullups, and Weighted Plyos
Warmup in racquetball court (Tim had also done an hour of yoga beforehand):
A-skips
High Knees
Butt-kicks
Carioca
Lateral Hip Shuffle
Core strength warmup in SRC:
Glute-ham Situps x2
Reverse Hypers x2 (Tim only 1 set reverse hypers b/c lower back felt tightening up)
Squats:
Tim: 4×225, 1×255, failed @ 275 (but should have made it), failed at 300 (and wasn’t close to making it)
Jason: 4×315,1×365, ...
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cycling – 41 mile ride with intervals
Tim and Jason bike with KBell – 41 miles, avg = 17.1 mph. Saxapahaw loop: Jones Ferry – Old Greensboro Rd – NC 87 – Church Rd – Saxapahaw-Bethlehem Church Rd – Mebane Oaks – Bradshaw Quarry/Arthur Minnis – Dodson’s Crossroads – Dairyland – Old 86 – Old Fayetteville back into Carrboro.
Mostly comfortable pace,...
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90m shuttle intervals and general conditioning workout
Speed and general conditioning workout with Tim just-returned from Yosemite.
Start with running barefoot across Jason’s backyard (with cones set up 30m apart):
strides, power skips, and Carioca to warmup
30m sprints at 85%, then 90%, and finally two at 100% (each coming in at around 4.5 seconds on relatively slick grass for both Tim and Jason)
10x...
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200m sprints, then squats
Jason and Tim @ Track: warmup jogging and stretching, then 6×200m, mostly around 31s. Both of us, and especially Tim, felt mid-quad soreness. Pulling the leg forward while starting to straighten it, as a normal part of the running stride, engages the quad in a different way than cycling or squats.
Move to Student Rec...
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