Thursday WOD

Prison Yard Chipper:
Run 800 m
50 Push-ups
50 Walking Lunges
50 Burpees
50 Sit-Ups
50 Air Squats
50 Push-ups
Run 800m

Finished in 36:24.  50 burpees?  The definition of evil.

Sunday Ride / Tuesday Run

Sunday, I rode 55 miles -- new PR for distance!  I started on the usual route towards Bonita, then turned off and followed Corral Canyon road UP to Eastlake.  And I do mean up -- 500 feet!  Brutal hill, but I conquered it!  First rest stop wasn't until 18 miles, so I know I'm gaining some stamina.  From there, I continued over a few more gentle hills down to Otay Lake, then across Olympic Parkway all the way out to the ocean, Harbor north to downtown (next rest stop) then up 5th through hillcrest and home.  What a great ride!

So I decided Monday should be a rest day... not Tuesday though.  I went out and ran 3.88 miles in just under 45 minutes.  A rather slow pace, but it turns out that's the key to me getting some longer distance runs in.  Uh oh... maybe that elusive 10k and half marathon aren't so elusive any more...

Week's workouts in review

I have neglected to post all week... oops.

Tuesday, ran 2 miles before work.

Wednesday, gym at lunch time ... "lift weights and keep doing stuff to keep the heart rate up for half an hour."

Thursday, "Griff" -- official CrossFit WOD.  2 rounds of run 800 m forward, run 400 m backward.  Time 17:36.

Friday, Thruster 400 -- 3 rounds of run 400 m, 30 Thrusters with empty bar.  Time 13:59.

It's been a productive week!

Saturday ride

Me to Jen:  "Hey, in case it rains Sunday, wanna do a short ride Saturday?"

Home to UCSD and back.  Only 41 miles.  Nice and short!  Felt pretty good... first time I've biked up Gilman since really getting in shape, and I found the hill totally easy.  I remember it sucking way worse than that!  I love being in shape :-)

A couple big puddles to fend against, one I ended up riding right through which splashed mud all over me.  What can ya do?  But the arm warmers and leg warmers were a very good investment.  Now, I'm off to REI to invest in a Solio Bolt so my battery doesn't die halfway through my ride again next time.

Wednesday Workout

Another smorgasboard style "do whatever".  Today's theme was BOSU.

All on BOSU ball:
50 air squats
10 floor-to-ball jumps

Then, using 10 pound dumbbells:
10 lateral raises
10 front raises
10 arms straight back
10 arms-up bicep curls
10 hammer curls
10 up and turn bicep curls
10 pec flyes
10 chest press
10 tricep press
for 3 rounds

Then, because that only took less than 15 minutes, I grabbed 5 pound dumbbells and did 20-30 second drills punching them out.  I like those.   I'm going to keep doing those kinds of drills.

Then just for fun, kettlebell swings and overhead oblique raises.

Today was my "rest day".  :-)

Extra Credit Tuesday

Biggest Loser is on... and I kicked off something for work that was gonna take a few hours, so I set up the trainer and hopped on the bike for an hour.  Aside from my downstairs neighbor texting me to say "What on earth are you doing?" I'd say it was successful.  As we enter wintertime, I have to find ways to get cycling miles in without daylight.  So I'm thinking I can combine in-house cycling with a DVD or a streaming movie... catch up on movies I've wanted to see AND get exercise?  Yes please.

Tuesday Smorgasboard

A little bit of this, a little bit of that.

Started by running a mile on the treadmill (10 min pace, with a little bit of incline thrown in for good measure).  Then did jump ropes, planks, hanging leg lifts, jumping jacks, BOSU ball jumps... Was in the gym about 40 minutes I think.

And feeling great =)