Performance -Not Enough!

15 below in Florida. HA.

You do know you REST between 50s on the breathing ladder right? They're on a minute so you leave/swim and leave again every minute, on the minute.

Good job! I posted my swim. maybe we were swimming at the same time. lol. cool
 
Yesterday was cold in the Sunshine State! 42F in the AM!!! The wife asked me if I was gonna swim, with my Sprint Triathlon coming up in less than 2 months and I said, uh, no, I think I'll work out inside instead!

FF, I pick up my new bike on Thursday and I'm gonna ride on Saturday and Sunday here in Brandon. Yup for a game of racquetball here in Brandon in the afternoon? There are some decent free 3-wall courts.
 
Tuesday:

Run 12 miles, 6 out (right on past the gym) and 6 back, vey nice smooth peaceful flowing run-- it was a spritual endurance paced run, no walls, no push thrus just a "let's run this body and let it work.... pump the heart, blue lights in the living rooms,,, run the center of the streets in town,,, up and down the curbs.... , stretch the lungs, bump bump bump, feel the tread, cool air, wet tight skin, flowing legs, flexing quads, spring and strength,,,mmmmmm bump bump bump, pistons up thru the center, breathing in and out,,, smooooooooth,,,, burn...... nice body functioning in tune, shape, a SOLID FITNESS FEELING RUN! -- 1:57:02


the good ones make daily discipline soooo worth it!

sweat daily
FF
 
ride: 5.7 mountain bike

weights:
about an hour doing different stuff. the reverse fly on the swiss ball was very tough Georgen. The bend over double row is a bit tricky and I had to remember to lift my head. It seemed better when I kept my legs all the way straight.

run: 2 miles 10 min pace on 5% incline

swim: 2.5 miles, 75 laps, 3750 meters-- jump into the pool and swim continous = 1:19:21

Ride; 5.7 miles home.

Sweat Daily!
 
flyinfree said:
ride: 5.7 mountain bike

weights:
The bend over double row is a bit tricky and I had to remember to lift my head. It seemed better when I kept my legs all the way straight.
Click to expand...

really? I'd think it would be way harder that way


flyinfree said:
swim: 2.5 miles, 75 laps, 3750 meters-- jump into the pool and swim continous = 1:19:21
Click to expand...


oh yuck. kudos to you. thats soooooo boring. K and why does everyone think a lap is 2 lengths? Its driving me nuts! lol.
 
The bend over double row is a bit tricky and I had to remember to lift my head. It seemed better when I kept my legs all the way straight.
Click to expand...

You will want to keep "soft" knees on that one. It is easier on the low back.

And the head thing is just part of getting the "skill" of the exercise down. After another week or 2 you will have a lot better feel for it.
 
Thursday: christmas party and i pigged out on Salmon, and beef, majorly.

Friday night: Cool 5miles run.

Saturday: 8 miles 1:17, 7 skydives, and some mountain biking. *did nutrition experiement that seemed to go well. Ate a 1/2 cup of flax seed and 10 fishoils- ;) before run, and then a double thick (4 scoop) protein shake after the run. -- whithering away man :( 181 :(


Sunday:
ride 5.7 miles
Weights:
Power Clean- 10 @ 135, 3 @ 155, 8 @ 135 - First time i have done these- that 20lbs makes a big diff in 2nd half of the lift.

dips with weight belt 3 x 12
shrugs with straight bar 155 1 x 10 dumbell shrigs with 60's 2 X 10, straight bar 135 1 X 12
swiss ball flys w 15 lbs dumbells 2 X 15
bench press 12 @ 155, 6 @ 215, 15 @ 135
bent over wide grip row 2 X 10 (soft knees)
narrow grip bench 2 X 10 at 135

Swim: Very hard after this lifting routne
100 free, 100 kick, 100 pull, 100 breast, 300 free

Ride 5.6 miles home

Hey Georgen- I discovered using the bar and bench (sit backwards) to stretch the lats. I towrked great, i could let my butt slip off the edge and get a great stretch.

I'm am feeling really good that this year headed into New Year's my only resolution is to "CONTINUE."

sweat daily!
FF
 
Hey Georgen- I discovered using the bar and bench (sit backwards) to stretch the lats. I towrked great, i could let my butt slip off the edge and get a great stretch.
Click to expand...

That's a really good idea. I will try that the next time I am in the gym.
 
registered for a 13.1 mile half mary on January 27th and this is the terrain--- can you say "watch yer step?" and passing should be great! here is a pic of the trail-


sweeet!
FF
 
hahah no. that is Alafia State Park, it is here in FL. that is what it is like here. it is sooo cool. We have the gulf, to the Bay, to the city, to the Redneck dirt, to the jungles man!

FL rules.

I have not done th erun yet, it is on the 27 of jan. The palmetto cuts at the end of the run should be substantial. pain, endurance, sweat, and oh my I am so in love,..... mmmmmmm
 
That looks like a broken ankle waiting to happen...

Hey, FF, sorry I didn't check my voice messages until later in the day. What was your mountain bike question. PM me if you want.

Richard
 
Friday night:
rode- 5.7 mi
weights- Power Clean 4 sets 10 X 135, 1 X 185 (almost 2), 10 X 155, 7 X 135 = exhausted
reverse flies on ball 3 X 10, squats 3 X 10 ( 1 @ 225, 2 @ 245) cable crossovers 3 X 15.
Rode - 5.7 mi

today
ran 5.7 mi 43min
bench press 1 X 4 at 225, 1 X 8 @ 185, 1 X 12 @ 135 = weak day here
swim 1500 32 min
ran 5.7 mi 48 min (reached a few moments of delirium)

weighed in at 186, weighed out at 183.

THAT IS LAYING A BRICK BABY! i am totally smoked.

sweat daily.
 
Sunday-
slow cool 5 mile run, then into the house to have breakfast.
3 skydives
about 3 hours of hard mountain biking with my son TJ - the superjock!

Monday- NADA!! that's right NADA-
BUT- the party i am going to tonight, we are having fight night. We have a ring set up and everything, it is open sparring for the boys. A little New Year's Eve fighting for the extreme-ists. Yeah baby. I have visions of fight club... but, most are multiple degree blackbelts and they get all safety mature and all. The regular hacker that wants to bleed will do my best to get somebody pissed.


Happy New Year's to all.
 
flyinfree said:
run:

11.4 miles 1:30:48, pace 8:15

nice a cool out! Beautiful run. Ran, touched the gym door, and ran back.

Sweat Daily!
Click to expand...

People at your gym must just roll their eyes and shake their heads when they see some things you do. lol. I bet you're their favorite.

:newbie:

good run. someday I'll catch up to ya!
 
Flyin,

How about meeting at Lifestyles at 10am on Sunday with swim trunks and racquetball stuff?
 
You must log in or register to reply here.
Back
Top