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<p>Morning :)  Masters today, a total of 3700 LCM.   Nothing else, which makes me happy as my legs are a bit toasted from some hard stuff over the weekend. </p>
<p><br>
Happy Monday!</p>
 

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<p>REST DAY!  Oh how I am beginning to love rest days.  Legs feel a bit sore from the weekend, but nothing to bad. </p>
<p> </p>
<p>Have an amazing day everyone!</p>
<p> </p>
<p><a href="http://projectarizona.blogspot.com" target="_blank">Jamie</a></p>
 

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<p>Bike commute day.</p>
<p> </p>
<p>Slow in - 17 miles at 17 nmph. Not sure whether I'll be riding or playing hoops at lunch. Easy 10.8 home.</p>
<p> </p>
<p>Feeling kind of beaten up from the weekend (sore back from crappy bunk and bad sleep, playing soccer with a  bunch of kids, blister from water shoes, and a bit of water pummeling and bouncing around ... but worth it for the fun :)</p>
<p> </p>
<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/51056/width/1000/height/800/flags/" target="_blank"><img alt="AB%208-01-10%20K018.jpg" class="lightbox-enabled" data-id="12877" data-type="61" src="http://www.kickrunners.com/content/type/61/id/12877/width/450/height/299" style="; width: 450px; height: 299px"></a></p>
 

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<p>No idea. May get on the trainer and spin a bit. Life is back to full stress mode, glad I had a week post IM off.  </p>
 

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<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Reg: Awesome stuff. Love weekends like that. I judge weekends by how obliterated I feel on the day back to work.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>4 mile run early this morning.</p>
<p> </p>
<p>Great day, Tri-peeps!</p>
 

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<p>Obliterated.  Yeah, that describes me.  I'm back, did you miss me?!  Two weeks of lounging around in the mountains, reading books in the sun with our feet in the river, and sleeping however much we wanted was soooooooo nice.</p>
<p> </p>
<p>Oh yeah, and I did a half iron, a sprint, and an oly.  More on that later.</p>
<p> </p>
<p>Today it's a rest day, although getting through my inbox looks like it's going to be a solid workout.</p>
 

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<p>Reg: where did  you go ww rafting? We want to do that. It looks like a blast.</p>
<p> </p>
<p>Me: Easy 30 minute swim this morning. Feeling rather fatigued today.</p>
<p> </p>
 

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<p>workout 1 for the day - 3000 yards in the pool</p>
<p> </p>
<p><strong>Warmup (800)</strong></p>
<p>- 500</p>
<p>- 4 x 75, 5 strokes hard/finish easy by 25</p>
<p> </p>
<p><strong>Main Set (1650)</strong></p>
<p>- 5 x 200 on 3:30 (2:29, 2:25, 2:27, 2:26, 2:27)</p>
<p>- 150 easy</p>
<p>- 10 x 50 on 55 (last 5 all @ 32-33)</p>
<p> </p>
<p><strong>Cooldown (550)</strong></p>
<p>- 4 x 100</p>
<p>- 3 x 50</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>ksurp</strong> <a href="/forum/thread/69230/monday-august-2nd-workouts#post_1929004"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>Reg: where did  you go ww rafting? We want to do that. It looks like a blast.</p>
<p> </p>
<p> </p>
<p> On the Kennebec River in Maine (specifically, an outfit called Adventurebound in Caratunk, ME):</p>
<p> </p>
<p><a href="http://www.adv-bound.com/" target="_blank">http://www.adv-bound.com/</a></p>
<p> </p>
<p>Very reasonable (3 meals; 5-6 hours full day of white water rafting; one night lodging in bunkhouse; indoor rock climbing, and use of facilities) for $112 per head (105 plus tax). May have been a group rate as we went with swim team. Lots of fun had by all.</p>
<p> </p>
<p>Oh - and hoops at lunch</p>
<p> </p>
<p>Reg.</p>
</div>
</div>
<br><br>
 

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<p>Matt - were you gone?</p>
<p> </p>
<p>Reg - sounds fun!</p>
<p> </p>
<p>Typical hour workout on the exercise bike.  15 min WU followed by 1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min @ 1 hour race effort (240 watts) with 1 min recovery in-between.  Did this twice.</p>
<p> </p>
<p>Then 30 min circuit training.  The circuit was pushups, crunches, squats w/ dbells, tricept pushback w/dbells, burpees, bicept curls w/dbells, shoulder press w/dbells and stepups w/dbells.  45 sec of each with a 15 sec recovery to move between exercises.  Recovered 1 min and did the entire set 2 more times.</p>
<p> </p>
<p>Have a great week everyone!</p>
<p> </p>
<p>Mike</p>
 

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<p>Rest day for me today.  Had two brick workouts this weekend that left me searching for a place to lay down after each.  Saturday bike/run and Sunday swim/run.  Still tired too. </p>
<p> </p>
 

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<p>Rode 30.21 miles in 1:43 on my road bike.  Its great to just ride nice and steady in the small chain ring not having to go hard.  Great to just ride the bike. </p>
<p> </p>
<p>2000m in the pool later.</p>
 

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<p>Rest day!!!  Just a matter of getting the house put back together after being gone all weekend.</p>
<p> </p>
<p>Ya wanna hear something REALLY funny???  Yesterday's race, I went into it expecting nothing.  I was doing it as a training race.  Super tough course and I had done some pretty hard workouts this past week.  I got out there and had a blast!  Results were just posted.  I actually got hardware--3rd.  Go figure!</p>
 

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<p>2600y in the pool at masters swim this morning.</p>
<p>Haven't been to masters swim since July 12 and it felt like it.  Been getting to feeling lazy and sloppy during my OWS, so I really needed to/wanted to get back in the pool this morning, even though the early alarm sucked.</p>
<p> </p>
<p>Was able to make a last minute appointment with my massage therapist for tonight at 5pm.  Haven't been since early June...oops.</p>
<p> </p>
<p> </p>
<p>400 swim as 75 free, 25 back or breast</p>
<p>300 drills, pulling as 2x(50 fists, 50 "OK" fingers, 50 catch or finger tip drag)</p>
<p> </p>
<p>breath control stuff, by 25s, all on 15sr</p>
<p>100 3-5-3-5</p>
<p>200 3-5-3-7</p>
<p>300 3-5-7</p>
<p>200 3-5-3-7</p>
<p>100 3-5-3-5</p>
<p> </p>
<p>speedier stuff that about did me in, but probably shouldn't have</p>
<p>2x50 on 1:00</p>
<p>4x50 on :55</p>
<p>6x50 on :50</p>
<p>4x50 on :55</p>
<p>2x50 on 1:00</p>
<p> </p>
<p>100 easy</p>
<p> </p>
<p> </p>
<p>The big kids got to do another set of 900y that went like this:</p>
<p>100 IM</p>
<p>2x100 free</p>
<p>3x100 IM</p>
<p>2x100 free</p>
<p>100 IM</p>
<p> </p>
<p>Bummed I didn't get to do at least one IM, even though it would have been super slow.</p>
 

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<p>1hr ride including some hard efforts for 2~5min at a time w/ plenty rest.  It was first time to ride my tri bike since the HIM two weeks ago.  Nice to feel the wind in upper 80's weather.</p>
<p>Time to re-commit to eat clean and shed some lbs.</p>
 
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