Tim's log

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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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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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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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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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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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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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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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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Started with some basic plyos and agilities for warmups (well, Jason started here; Tim actually did an hour of Yoga beforehand): Bounds 4×6 jumps Carioca 8×15m Ali Shuffle Speed ladder shuffles A couple directional Mat-Drill style agilities Then we progressed to a warmup of Dips and Hanging Rows, followed by heavy squats: Tim: 4×225, 1×255, 1×275, 1×295, failed at 300 Jason: 4×315,...
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Tim and I took a relatively relaxed 26 mile ride today, averaging 16.5 MPH. Tim was already fatigued at the start of the ride; Jason felt in good form but his erector spinae began to tighten late in the ride.
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