Tuesday, April 3, 2007

Week 4 - Day 2 (and the weekend!) - Row intervals and OHS

Wow, I'm really far behind! Let's catch up, shall we?

Saturday - My first real super-tour of the season! Headed up Red Pine at 7:00 with the goal of skiing White Baldy. I was drinking Gatorade instead of water and I knew pretty quickly that it was a bad idea. My stomach was cramping all the way to the lake and by the time we got there, I was feeling pretty shitty. I'm guessing the combo of 1/2 bottle of red wine, 32oz gatorade, and a black bean burrito was not working out to my advantage. My hands were freezing and my body was falling apart. I told the guys to head up White Baldy while I dug a little lounge chair in the sun and relaxed. It was exactly what I needed and by the time they got back down, I was feeling better. Next item of business was heading over the ridge to Lake Peak.

We skiied the East coulier, which was AWESOME. Testosterone mixed with a beautiful day resulted in a third peak - Red Baldy. We slogged up the east-facing bowl for the best run of the day, hands down. 8 hours total, about 7K vertical. Pretty impressive.

Sunday - off. Not much more to say. Yard work and lounging.

Monday - back to the grind

Breakfast: 1/2 cup Kashi, 1/2 cup soy milk, 1/2 cup egg beaters
Snack: Yoplait, string cheese
Lunch: turkey sandwich
Snack: Zone bar
Dinner: handful of nuts, 0.75 cup rice, basil thai chicken

Lunch workout: Rowing intervals. Each interval needs to be longer distance than the last. 30 seconds on, 1:00 rest
(meters) 100, 107, 109 109, 112, 115, 119, 120, 124, 126, 128, 130, 131, 133
14 rounds total

After work workout:
OHS: 8x45#, 8x45#, 8x45#, 8x45#, 12x45#
Bench: 12x45#, 12x55#, 16x65# (max reps), 15x65# (max reps)


Breakfast: 1/2 cup Kashi, 1/2 cup soy milk, 1/2 cup egg beaters
Snack: yoplait, 1/2 cup CC
Lunch: Pita, 1 can tuna, 1/4 green pepper, 1 tbsp miracle whip light, mustard, 1/2 tomato
Snack: Zone bar
Dinner: handful cashews, 1 fajita with chicken, fudgesicle, 1 spoonfull CC

Lunch workout:
50-40-30-20-10 Back ext/ball crunches

20 Burpees

After work:
Shoreline ride Dry Creek to City Creek with Jamie, Sam (beatered), Pete (maniloff) - pushed pretty hard. Probably best time of the year if I acutally timed myself.

No comments: