Day 25

Early morning paddle
total 5.79 miles
6X10 min 2 min rest between
lap pace
1 11:06
2 11:11
3 11:02
4 11:09
5 11:24
6 11:10

Paddle

Sunday Paddle with Jason. SUPER foggy, couldnt see the end of the breakwall from the black house... couldnt see shore from right off the venice pier. Spooky!

Went to the green buoy and back, total distance 11.69 miles. moving average 11:00 in channel, 12:30 in ocean.

Fight Gone Bad!

Class A 229! New PR... last year was Class B 216.

Day 24

Petranek 6am

4X
15 push jerks 75#
25 wall ball 20#
200m run

Day 23

3.06 mile run: 30:10
172 average bpm

Day 22 - Playa Del Run!

Playa del run malibu

1000m ocean swim
5k run

I was just over 20:00 leaving the transition area, finishing time was ~51:00. Had major cramps in the run, I think I was full of CO2 from the swim when I was basically panicking the whole time. I dont think I got 2 good strokes in. Oh well. Next time!

Day 21

Petranek...

~35:00

400m run
40 jumping pullups
40 walking lunges
400m run
40 wall ball 20#
40 burpees (knee)
400m run
40 push press 30# dumbells
40 push ups (knee)
400m run
40 kb swings 20kilo
40 double unders

WHEE!!!

Day 20

Back from a few too many rest days in a row...

Weightlifting Wednesday
21 15 9
Deadlifts (155 first set, 135 other sets, form got bad...)
Training hand stand pushups, feet on big box with riser, chest trying to touch ground

17:00

Day 19

Petranek:

50 40 30 20 10
Double Unders + Situps
21 18 15 12 9
Thrusters 65# bar

~32:00

Used the purple "harbinger" jump rope, it kicked ass.

Day 18

Warmup 5X200

600m 13:15
1 min rest
600m 13:30

Day 17

4 rounds
500m row
15 pushups
50 sumo deadlift high pulls 20kilo kettlebell
15 pushups

~32:00

Day 16

Swimming:
5X200 warmup
600m 14:00
600m 14:12

Day 15

Paddling 6X10 mins

Total distance = 5.56 miles
1 11:21 pace, 144 average bpm
2 11:25 pace, 146
3 10:56 pace, 145
4 11:42 pace, 138
5 13:15 pace, 138
6 11:27 pace, 134

Goal is to maintain 11:00 pace on all pieces...

Day 14

25lb dbs

400m run
30 db cleans
800m run
30 db overhead walking lunges
400m run
30 db burpees
400m run
30 pullups

~26:00

Day 12+13

Recovery Days

Day 11

Weightlifting... back was tweaked from monday, need to get lighter DBs I think... did a bunch of practice with PVC bar on cleans.

Day 10

Swam, kicked for a while, then freestyle. No goggles make my eyes hurt!

Day 9

35# dumbells
21 15 9
Deadlift / Front Squat / Push press

19:09