Peloton
45 Minute Power Zone Endurance Ride – Olivia Amato
Total Output: 526 kj
Calories: 667 kcal
Avg Cadence: 79 rpm
Avg Speed: 21.1 mph
Distance: 15.81 miles
Avg Output: 195 watts
Avg Resistance: 51%
3,279/27,296
150 BPM
Comments: First longish ride in a few weeks, following the last foot flare up. I’m starting to wonder if the Peloton has been partially causing these flare ups. I was riding it 4 days per week and I can see that aggravating the tendons on top of my feet. Anyway, I’ll try to take a more balance approach to cardio moving forward. Going to Raleigh and back today. Gonna be a long one.
Ha ha, thanks Shane. Yeah, that was probably the easiest ride I’ve ever done of hers. Definitely a reasonable one for a change. Felt good to do a longish ride.
Metcon (From Josh Bridges)
5 Rounds:
20 Cal Airdyne
12 Alt. DB Snatches, 40 lb
10 Toes to Bar
20:40, 246 Cals, 142 BPM
Pull-ups
8xBW
10xBW
6xBW+15
6xBW+25
6xBW+35
SS
Goblet Squats
5(15x40 lb)
SS
Rear DB Lat Raises
3(10x30’s)
20:00, 189 Cals, 125 BPM
Gym
Hip Abduction
10x190
8x210
6x230
SS
Hip Adduction
10x190
8x210
6x230
HS IL Leg Press
10x115 PS
8x135
6x160
6x180
SS
Pull-ups
14
12
10
10
DB Military Press
10x40’s
8x45’s
6x50’s
6x55’s
6x55’s
SS
Goblet Squat
20x40
15x45
15x50
SS
EZ Bar Front Raises
12x40
10x50
8x60
SS
DB Side Lat Raises
10x20’s
8x25’s
6x30’s
45:00, 391 Cals, 120 BPM
Comments: Good session. Started in the garage with a metcon and some strength work. Then went to the gym and kept rolling. Wanted to do more push movements but sort of forgot. Oh well. Done.
Peloton
45 Minute Power Zone Endurance Hip Hop Ride – Hannah Frankson
Total Output: 581 kj
Calories: 669 kcal
Avg Cadence: 83 rpm
Avg Speed: 21.9 mph
Distance: 16.45 miles
Avg Output: 215 watts
Avg Resistance: 51%
1,266/26,339
150 BPM
5 Minute Cool Down Ride
Comments: I wanted to swim this morning but need to leave for Durham by 6:30AM so there wasn’t really enough daylight to pull it off. So I hopped on the bike instead. Did an endurance ride but pushed it a zone ahead for most of the ride. The foot felt good. Yesterday I think I aggravated my right quad doing goblet squats. It is sort of a dull ache in my upper/outer quad. It didn’t hurt much on the bike so that’s good. I have a lot of scheduling conflicts tomorrow and Saturday but am hoping to get some Murph prep in at some point. We are only about a week out now so I don’t want to take my foot off the gas.
“Murph and Three Quarters”
Complete the following for time wearing a 20 lb Vest:
1.75 Mile Run (Sub 4.4 Mile Airdyne) Split: 15:00
175 Pull-ups
350 Push-ups
525 Squats Split: 55:34/40:34
1.75 Mile Run (Sub 4.4 Mile Airdyne) Split: 1:13:22/17:48
1:13:22, 1,014 Cals, 160 BPM
Comments: Worked a 14 hour day yesterday. Five of those hours were driving. Got home at 8:00PM last night and have an early inspection this morning so I got up at 4:30AM, after 6 hours of sleep and knocked out the biggest metcon of my life. Getting after it. Murph is one week out. Let’s GO!!!
Thanks Shane. I thought about taking the day off and waking up tomorrow morning and doing it. But our daughter has a 5K that reportedly starts at 8:00AM and lasts all morning. WTF So figured let’s get it in this morning and try to chill this weekend.
Murph and Three Quarters”
Complete the following for time wearing a 20 lb Vest:
1.75 Mile Run (Sub 4.4 Mile Airdyne) Split: 15:00
175 Pull-ups
350 Push-ups
525 Squats Split: 55:34/40:34
1.75 Mile Run (Sub 4.4 Mile Airdyne) Split: 1:13:22/17:48
1:13:22, 1,014 Cals, 160 BPM
That is some serious effort there.
Metcon
4 Rounds:
25 Calorie Airdyne
12 Alternating DB Snatches, 40 lb
6 Pull-ups
10 Push-ups
10 Knees to Elbows
19:40, 220 Cals, 133 BPM
Gym
Cybex Squat Press
8x270
6x360
4x410
4x410
4x450
SS
Pull-ups
10
10
10
10
10
Flat DB Bench (65’s, 70’s and 75’s were in use)
14x60’s
6x80’s
4x85’s
4x85’s
5x90’s (Hell yeah)
SS
Bench Supported DB Rows
14x60 Per Arm
6x80
4x85
4x85
5x90
SS
Goblet Squats, 45 lb
15
15
15
SS
Leg Raises
12
12
12
LF Leg Extensions
8x60 Per Leg
6x70
6x80
SS
Dips
16
16
16
HS IL Leg Curl
8x35 Per Leg
6x40
6x45
SS
Pull-ups (BW+20 lb)
5
5
5
48:00, 431 Cals, 122 BPM
Red Light Therapy
15:00
Comments: Yesterday we went to the beach in the afternoon and then hit the pool in the evening. When I dove into the water my daughter wanted to race me so I gave her half a lap head start. She swam freestyle and I did the whole lap underwater, swimming breaststroke with no breaths. Just barely beat her right at the end. Some of the other neighborhood kids saw it and wanted to race after that. I beat them at freestyle (no breaths) and then raced them at breaststroke and I did that lap all underwater as well. Felt good to show those kids some proper old man strength and prowess. I figure in a few more years they’ll be able to beat me so I might as well enjoy it while it lasts.
Good session this morning despite having several beers last night. (See previous paragraph) Decided to go heavy(ish) this week as I think that helps with the calisthenics in Murph. Creatine might be paying off on those DB Bench sets. That was the first time I’ve done 90’s in decades. That was a great superset too. I was dripping sweat and the other folks around were giving me props for hitting it hard. Lots of pull-ups in that one too. Finished with some red light therapy. Done.
Thanks Shane. Yeah, it felt damn good to be going heavier on DB Bench.
Those kids think they are hot so it felt great to beat them. We should make them watch Murph too so they know they’ll never be as hard as their dads.
Due to some scheduling conflicts, it looks like we are doing Murph on Friday morning now. (All of our kids take piano lessons from this one lady in the neighborhood and, for some reason, she scheduled their recital for 11:00AM on Saturday morning.) So our plan now is to take Friday off or work a half day and hit Murph in the morning. Kids will be in school so it should just be us dudes getting after it with the music cranked and beers afterwards. It should be a little cooler and less humid too, which is amazing.
Peloton
60 Minute Power Zone Endurance Ride – Matt Wilpers
Total Output: 751 kj
Calories: 875 kcal
Avg Cadence: 82 rpm
Avg Speed: 21.7 mph
Distance: 21.65 miles
Avg Output: 209 watts
Avg Resistance: 51%
2,774/28,608
148 BPM
Extra 10 Climb Ride – Olivia Amato
3.6 Miles
21.6 MPH
165 kcal
161 BPM
5 Minute Cool Down Ride
Comments: Wanted to try and push the cardio a little this morning as I’m expecting Double Murph to take nearly 1.5 hours. So I added an Extra 10 ride and then a 5 minute Cool Down. Done.
Planning to do a metcon and lift tomorrow. Then swimming on Thursday and Murph on Friday. I have had a little bit of pain in my other foot for the last few days and am hoping that doesn’t flare up.
Definitely a reasonable one for a change. Felt good to do a longish ride. 
so it felt great to beat them. 
So our plan now is to take Friday off or work a half day and hit Murph in the morning. Kids will be in school so it should just be us dudes getting after it with the music cranked and beers afterwards. It should be a little cooler and less humid too, which is amazing.