Thanks Shane. I was on a mission in there this morning. Was just sweating all over the place. Ha ha… Just trying to push that cardio threshold to the next level in preparation for next week. Will probably do an easy bike ride or take the day off tomorrow.
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Yesterday’s Cals: 3,300/+500
Peloton
45 Min Low Impact Ride – Jenn Sherman
Total Output: 423 kj
Calories: 562 kcal
Avg Cadence: 83 rpm
Avg Speed: 19.3 mph
Distance: 14.49 miles
Avg Output: 157 watts
Avg Resistance: 45%
311/1,987
Comments: Slept like crap last night. I have to rappel at work today and haven’t done that in years, so I was laying awake thinking about it… Still got up and got a bike ride in at least. Just took it easy and rode about 5% higher than the instructor. Punched the clock. Done.
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Nice pace for an “easy” ride. 
Good luck today!
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I probably missed this earlier in your log but, what kind of work do you do?
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No worries. I’m a project manager for a structural engineering company. We specialize in investigating, design and overseeing repairs to the building exterior. Usually we get a call when things are really bad…
This was today:
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Wow! Looks like you managed to get it done. Thanks for the info.
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Belay on?
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We use Petzl ID’s and ASAP’s.
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Yesterday’s Cals: 3,100/-500
Gym
Metcon
3 Rounds:
10 Pull-ups
20 Push-ups
30 Squats
20-Cal. Ski ERG
10:48, 142 Cals, 150 BPM
Hex Deads
12x135
12x185
12x205
SS
Overhead Press
12x65
12x75
12x85
SS
Pull-ups
12
12
12
HS IL Shoulder Press
10x45 PS
10x45
10x45
SS
HS IL Low Row
10x70 PS
10x70
10x70
Nautilus Glute Drive
10x140
10x140
10x140
SS
Back Extensions
10
10
10
HS IL Leg Curl
10x35 Per Leg
10x35
10x35
SS
EZ Bar Front Raises
10x30
10x30
10x30
SS
Pull-ups
8
8
8
46:00, 507 Cals, 133 BPM
Comments: Good session. Was dragging today after such a long day yesterday. Still managed to put something meaningful together in there. The 12 reps deads were the worst. Lots of supersets in the whole thing. Will probably do a bike ride tomorrow and we are going to do a practice metcon in my buddy’s garage on Saturday in preparation for Murph next weekend.
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Hell of a workout Trent. 12 rep deads will definitely put hair on your chest.
Nice looking group of supersets as well. You definitely got a lot of work in today.
Hanging off the side of buildings? Hope you get hazard pay.
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Yesterday’s Cals: 3,100/-
Peloton
45 Minute Power Zone EDM Ride – Olivia Amato
Total Output: 546 kj (PR 45 Minutes)
Calories: 679 kcal
Avg Cadence: 85 rpm
Avg Speed: 21.3 mph
Distance: 15.94 miles
Avg Output: 202 watts
Avg Resistance: 49%
647/4,592
5 Minute Cool Down Ride
Comments: I looked down with about 15 minutes to go and saw that I was only 10 points off my 45 minute PR so I put the pedal to the metal. I was in Zones 5-7 for the remainder of the ride and beat my previous PR by over 20. Trying to keep that cardio threshold up. Planning to do a metcon tomorrow morning. Have a good day!
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Damn man. That is a smoking pace! Great job!!
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Yesterday’s Cals: 3,500/-
Murph Prep
Partner Metcon
For 30 Minutes, Every 3:00 you and a partner alternate between the following:
As many rounds of Cindy as possible
Airdyne
*wear a 20 lb vest if you have one
30:00, 476 Calories, 166 BPM
Comments: That was absolutely brutal. I wore the 20 lb vest for that. Still managed to get 3 rounds of Cindy in during each of those intervals, so I ended up with 15 rounds of Cindy and managed to get an additional 5 pull-ups and 10 push-ups on the first two rounds. The rest were all just 3 even. Absolute kick in the gut on that one. It was fun doing one with someone else for a change. Good stuff…
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Dang. That looked brutal man. Great job!
I think my Murph is just going to go slog through it. Minimal prep to minimize the strain I put on my biceps.
Just go do it. LoL.
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Ha ha, that sounds like a good plan to me. That’s what one of the two guys I’m doing this with is doing too. He barely adjusted his training at all. I feel like I’m about as ready as I’m going to get. Right now I’m trying to decide what to do this week to put me in optimal shape for Saturday. This is my tentative plan:
Monday: Only strength session of the week. Will probably focus on doing low volume/moderate to heavy weight on lifts that will benefit Pull-ups/Push-ups/Squats. Include a ~<15 minute high-intensity conditioning session.
Tuesday: Peloton Ride - 45-60 Minutes, Stay in zones for most of the ride.
Wednesday: Metcon - ~45 Minutes High-Intensity Murph Prep.
Thursday: Maybe some light conditioning, stretching, mobility.
Friday: Rest. Stretching, mobility.
Saturday: Murph
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Looks good. Have you decided if you are going to run yet?
I am going to ride the peloton for 2, 10 minute sessions. This is about as fast as I run a mile. LoL.
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I’ve decided to ride the Airdyne for 2.5 miles. I actually measured it out this morning and it is right on the money. The recommended sub from running to a bike or Airdyne is 1 Mile Run = 2.5 Mile Bike/Airdyne (or 120 Calories as measured on the bike/Airdyne, not on a watch). I would do a distance measurement of 2.5-3 miles instead of 10 minutes.
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Yesterday’s Cals: Definitely lost
Garage
Airdyne
2.5 Miles, 7:45, 120 Cals, 154 BPM
Box Squat
8x135
6x165
4x185
4x205
4x225
SS
Laying Leg Raises
5x12
Bench
8x135
6x165
4x185
2x195
4x185
SS
Pull-ups
8x20
6x25
4x35
4x45
4x55
60:00, 404 Cals, 106 BPM
Metcon
10 Rounds wearing a 20 lb vest and a 20 lb backpack:
5 Pull-ups
10 Push-ups
15 Squats
14:02, 195 Cals, 157 BPM
Comments: Good session. I saw a conversion chart online that said a 1 Mile Run = 2.5 miles on the Bike or Assault Bike/Airdyne. I also saw that 1 Mile Run = ~120 Calorie Bike/Airdyne. I got on my Airdyne this morning and pedaled pretty hard. I ended up getting to 2.5 miles and 120 calories at 7:45 which I would say was very much comparable to a fast mile run (for me at least). So that will be my running sub for Murph.
Other than that, I worked up to some heavy sets of 4 on squat, bench and pull-ups. Finished up with essentially half Murph with 40 lbs. That felt pretty good. Done.
Will check the journals at work.
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Good stuff. I like the idea of 120 calories. I will do what it takes to knock that out. 
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