Rare Monday strength

I don't have a soccer training session tonight. So, it was a rare opportunity for me to get to the gym on a Monday. My strength workouts aren't nearly as long as they have been in the past, but all things considered, I think that is a good thing. The objective is to get in, have a good workout and get out. Today is Back day.

Workout:
Pull Ups - 5, 4, 2, 2 (I know the reps aren't impressive, but I'm working on it)
Lat Pulldowns (behind head) - 4 x 8 @ 130 lbs
Lat Pulldowns (to chest) - 2 x 10 @ 120 lbs
Lat Pulldowns (Tri grip) - 2 x 10 @ 110 lbs
Chin Ups - 4, 4
Seated Cable Row - 4 x 10 @ 130 lbs
Bent-over Dumbell Row - 4 x 8 @ 25 lbs
Barbell front-to-overhead Raise - 4 x 8 @ 30 lbs
Upright Cable Row - 4 x 10 @ 30 lbs

Entire workout complete in just under an hour. Perfect! Now I down a little Nitrean protein and my training day is complete.

Monday morning swim

I was in bed at a decent time last night (let's call it 10:30 - ish). Which tends to make it a whole lot easier to get up in the morning. As I think I have said before, I don't tend to sleep much; average a little more than 5 hours a night. So when I do get to bed early, I wake up early as well. This morning I was up at 4:00am. Some of that was because I was hot (the ceiling fan was on... but still). Yes, it's about that time of year in Tucson again. In any case, that just means that I could kick around a bit before I had to get ready and head to the pool.

At 5:45 I'm out the door and on my way. It's already light outside and it won't be long before I should ride my bike to the pool for this three-times-a-week morning swim. In the water shortly after 6:00a and feeling pretty good.

Today's workout:
300 yrds - WarmUp
6 x 100's (1 x 25 - 25%, 1 x 25 - 50%, 1 x 25 - 75%, 1 x 25 - recovery)
200 yrds - Kick
200 yrds - Pull
100 yrds - Swim

Today's total yardage = 1400 yrds

Out of the pool by 6:45a and on my way to start the rest of my day.

Friday 50's

Nothing real fancy or elaborate about today's workout. Basically decided to swim 50's to get some 'sprint' work in. Sprint is in quotes, because my sprint isn't very fast and isn't really much of a sprint. But, none the less, it was a good pace for me.

Workout:
200 yrds - WarmUp
10 x 50 yrds - Swim (10 seconds rest)
200 yrds - Kick
300 yrds - Pull
200 yrds - Swim

Total Yardage = 1400 yrds

Can't think of a much better way to start a Friday. Can you?

Mr. Credit Lyonnais where are you?

Thursday morning. BigDan and I agreed that we would ride this morning, but our typical ride time was 6:30a. Due mostly to cold conditions and darkness any earlier than that. But, since it's starting to get light earlier now, last week we talked about riding at 6:00a in the future. Problem is, it was only a discussion in passing, no specifics. So, I was not sure if I was supposed to meet him at the church at 6:00a or 6:30a. Since we never did confirm 6, I gamble that the old standard 6:30a is still the play.

I arrived at the church about 10 minutes early, apparently only 2 or 3 mins after Dan got there. Good! We gear up and head off, down our normal Old Spanish Trail route. It's a good ride to the Rincon Market and once again, I am trying to 'push the pace' as I come out of the last turn and cover the last quarter mile to the market.

On the ride back, just after we climb the hill out of the Jeremy Wash, a smug guy in a yellow credit Lyonnais jersey passes us. (For the record, I have no reason to call him smug, other than the fact that he passed us.) With Dan just ahead of me, and traffic fairly heavy, I hung back a while looking for an opening. When it came, I told Dan I was going to try and catch Mr. Credit Lyonnais and I took off. By this time, he was way out in front. It took me the entire ride back to Houghton to catch him. I literally passed him about 100 yards before the church parking lot where my car was parked. Mission accomplished! But, to be fair, I think he had started coasting by then. I made up an awful lot of ground in the last mile. But, no worries, it still turned out to be a great ride.

Holy Headwind

Dan and Chris were unavailable to ride today. So, I decided to take this opportunity to make my first trip up the mountain in months. It's was so windy, it was ridiculous. The last 3 or 4 months have been the windiest I ever recall for Tucson.

During my ride, today's wind seems to be either blowing directly in my face, or blowing me toward the edge of the road. Neither of which is pleasant. It is also good to note, that this is my first ride up Mt. Lemmon since getting my shiny new Felt F55. I was hoping to notice a difference in weight when climbing. But, I think the wind has negated any advantage I had hoped to enjoy. I made it to mile post two and considered it a job well done.

Return ride was fine, although I leaned on my breaks a bit. Going fast, downhill, with wind blowing you all over the place can be a little unsettling.

Back home and all is well. Time for a good Sunday breakfast to start the day.

New link from the money man

G$ just sent me a link to a workout logging site.

http://www.buckeyeoutdoors.com/login.html

Looks like most of the loggers are triathletes... my peeps. This might prove useful.

Happy Valley

In northern Phoenix for the AZ Open Cup soccer tournament. Staying at the Residence Inn , Happy Valley. Typical small hotel exercise/weight room. Three treadmills, a bike and and elliptical trainer. Set of dumbells 5 lbs to 50 lbs by 5's.

Incline bench dumbbell curls
Standing dumbbell curls
Incline dumbbell press
flat-bench dumbbell press
seated dumbbell triceps extensions
side lateral dumbbell delt raises
bent-over rear delt raises
single leg squat (one leg back on bench)

Finish up with two sets of Sun Salutations. Decent road workout.