HELLO...

Lo.Lo..lo...lo

Been a while. Summer time super busy mode. Moved house (yeah back yard box), moved mountains (at work) and just plain moved. Lots of running and frizzbee related training this summer. Almost every other day I go out sprinting / running in some form or another, with fellow frizz guys or on my own. I have only been to the gym a few times (squats one day, cleans once, a few circuits with Scales lately -I think he loves them).

Of note over the past summer: knee feels 110%, 5k time is consistent at ~22 and change, 16-12-8-4 a few weeks back was 6:00, 4:33, 3:22, 1:17, did 8x 200m sprints with 400 m recovery runs last week, have played 3 tournaments, one of which was this weekend. Last weekend I worked out in my backyard and neighbourhood in the hot sun. Rounds of thrusters and 800m runs and sit ups. It was awful. I did it with my shirt off and felt cool running on the path. The dip in the pool afterward was awesome.

Today, despite tourney legs, made up a circuit and did it: 5 rounds for time of 500m row, 15 x 65lb presses, 15 front extensions. Did it in a not entirely exhausting 33:30. The presses were hard.

Only 2 weeks to go until nats, for which my team qualified by being the only team in our province to want to compete. Its an "off year", so they say.

white slacker

deadlift: 110kgx6
bench: 65kgx5,5,6
row: 65kgx8,8,8
phone curls: 40kgx5,5,5

"run" 7.5km/h, 2 miles

vote for pedro

That was on a t-shirt I saw today.

deadlift: 105kgx5
bench: 65kgx5,5,3 - well who knows, the guy working there offered to spot and then helped me without my actually failing. Maybe I would have made it.
rows: 62.5kgx8,8,8
phone curls: 32.5kgx8,8,8

forgot my gym shorts so no cardio. 

sweat lodge

deadlift: 100kgx5
bench: 60kgx8,8,8
db press: heaviestx6,6,6
phone curls: 30kgx10,10,8

run: 2miles @ 7.5kmh

ninatoka Canada (Vancouver!)

If I say I am from Canada, this is the most common response.

Monday:
5.4 miles in 1:02. Then we boarded the plane.

Friday:
bench: 60kgx6,6,6
db press: heaviest (not that heavy) x5,5,5
bb row: 60kgx8,8,8

run - 25min @ 7.5kmh, 150bpm. This was tougher than I expected. Could be hangover related. Or I'm a wus.

Tonight we're going to Indian Bingo. Apparently this is a thing.  Last night was keg party at Caribou Court (Canadian residence of CIDA and DFAIT workers). Night before was Brazilian BBQ (overunder, don't bother, josey is already tired of the Brazilian sausage party jokes).

hodi

so when I was in town last week I mentioned that I had been working out but hadn't posted. Here we go!:

Strength workouts -
Apr 12
Clean 135x3x5
Row 135x8,8,11
Sumo 225x8
Curls 65x12,12,9

Apr 23
Squat 225x5,5,5
Bench 145x5,5,8

Apr 28
Squat 230x5x3
Bench 147.5x5,5,8
Clean 137.5x3x5

Apr 30
Chins 7,7,4
Rows 137.5x6,6,6
Sumo 225x11

May 1
Squats 235x5x3
Bench 150x5x3

May 3
Cleans 140x3x5
Chins 7,6,4
Curls 65x8

May 5
Squat 240
Bench 152.5

May 7
Clean 142.5x3,3,2,2,1
Rows 137.5x8x3

May 16
Squat 245x5x3
Bench 155x5x3

May 19
Squat 250x5x3
Bench 157.5x5x3

May 23
Squat 255x5,5,5
Bench 160x5,5,4
Row 140x8,8,8

Runnin' and runnin' -
date             miles   time
4/28/2012    2.02    0:22:08
4/30/2012    2.00    0:24:00
5/2/2012    2.00    0:28:34
5/5/2012    2.00    0:29:15
5/7/2012    3.33    0:40:00
5/17/2012    3.33    0:40:00
5/28/2012    3.00    0:32:39
5/31/2012    3.00    0:29:42

Race weekend!

Spent at a marathon wine club then mildly hungover, which poutine eventually cured.

Yesterday I did Sunday's crossfit: A warm up then 3x3x3x3x3x3x3 cleans, starting at 95 and ending at 145, then back down to 135 for the last set. Then 5 rounds (1 per minute) of 5 dips and 5 knees to elbows.

Frisbee game in the evening.

Exactly a workout

Took Benno to frisbie (my god, he is pretty fun to watch) and while he played I:
Ran 5 K (21:48), 3 minutes rest then did 100 push ups  and 150 squats and cloccked out at 38:52.

Not exactly a workout 2

Sushi for lunch on Friday.

However Saturday sweetie and Timmy and I went out for a bike-ride-park-jogging stroller outing and did quite a bit of moving in the AM. Tried out those bright red shoes. Mmmm.

Sunday I did a crossfit; 3 rounds for time of 50 double unders, 40 sit ups, 30 20lb cleans, 20 pull ups, 10 handstand push ups (progressions). After 24:50 and only 2 rounds a pomegranate mimosa seemed like a MUCH better form of fitness, so I stopped. Cheers!

Not exactly a workout...

...more of a birthday present. Picked up a pair of these on Thursday and they are an instant hit. Get some.

Easy

Another Innovation Dr. run with G, S and W.

150 m run @75%, 100m jog, 50 m walk, repeat 11x

Help from Friends

Frisbee runs with G and co worker S on innovation.

Light warm up then a 2 mile run (15.28 -I won!)
2x 80 m sprints, walking rest, Repeat.
2x 40m sprints, 20m coast, 40 msprints. Repeat.
Kicker (my request) 20m walking lunges, 10 pushups, repeat 3 x. + 10 tuck jumps.

Schprints

Hill sprints!

Prolonged warm up of the usual frisbee type.

Five rounds each 5 minutes long of 5 hill sprints (this is about 25 paces up a 30 degree angle, maybe more) and 20 sit ups. It pretty much went like: 2 minutes for the sprints, short rest, sit ups, a minute and a half rest. Except the last round where I was thwarted by a pit-bull-on-leash and had to wait to run. I finished the sit-ups at the 5 minute mark.

Kicker: Two full field sprints (101 Ken stretch paces) with 2 minutes rest in between. Each was about 13.5 seconds.
Kicker kicker: Walking lunges back across the field (95) non-stop.

Ouch. Went for a run today and it hurt after. Tight hips, hamstrings and the rest! Ultimate should be fun tomorrow! Still popping along to GL to do pump and flow on a regular basis but not to the same extent as before Africa :( Struggling still with the new interface on the iPad. It's not very iPad friendly. Wtf!

Sunny Sunday

Pretty nice here in Qdot.

Just do something day: For time run (what turned out to be 7.5 k) then 10 x 3 pull ups, 10 push ups, 15 squats. Run was 38.32 (a slow 5:06 /km) and total time was 60:25. Quite a grind, pretty pathetic.

And Again

Goodlife:

5 rounds for time: 5x 80 lb press, 5 pull ups, 20 back extensions, 10 walking lunges. Time, 15:32 (which included a long yet not unappreciated wait for an elderly person on back extension device).

Easterlies

Back from sunny Huizhou China. Managed one workout while there, just stuff in the gym then a swim. It was hard coupled with Jet lag and poor diet.

Monday night was Frisbee tryouts. Pretty fun. I ran without knee bracing and it was very good! AND, I am still not a handler.

Yesterday I hit the Goodlife with a warmup, warm up run and 3 rounds for time of  5x 115 lb Squat cleans, 10 knees to elbows and 400 m run. Time was 15:59, which is petty pathetic.

Emma's African and Spanish Adventure!

It's been a while. So long that the interface has changed for blogger and I don't know how to create a title for my post! Hmm . . . Why don't things look like they used to? Anyway, back from one month away! Having done pretty much nothing before I left due to a heavy work schedule I managed to get some workouts done in Kenya. There was one treadmill, some weights, and a too bog ball I made use of. I worked out 3-4 times the week I was there. Week 2 I was in Rwanda and got signed up for a hilly 10k at altitude to raise funds for genocide orphans. The run was he'll, the experience wonderful. Nothing else that week for exercise. Then to Spain. Week 1 managed one run and one session of yoga and 3 rounds of golf. Week 2 was just 6 rounds of golf! Now back home started at the good life with a body flow today. Hoping to get back into things thou have to head to TO for a meeting Saturday and have to fly out Friday due to schedule - oh well . . .

Ulty runs

Starting back with Geofford + 2
50% suicide @ 20's out to 80.


Movement stretches, minus the lying down in goose poo.
After a test 80 we ran the 80-20 x 10. All agreed that this will seem much, much easier in July.

Gears:

1. 40yds fast, 20yds slow, 20yds fast, turn around; 20yds fast, 20yds slow, 40yds fast.

2. Walking rest 80yds.

3. 20yds fast, 20yds slow, 40yds fast, turn around; 40yds fast, 20yds slow, 20yds fast.

Rest and dread.

Reaction-start rundown @ 100%

4 x 20yds

3 x 40yds "The last 40 is the worst."

2 x 60yds "Ok, I might have lied to you."

1 x 80yds "Mommy, I see stars."

Easy!