Saint Charles,IL 
Sport
  • Walking
  • 45m

8614 steps

Sport
  • Walking
  • 30m

6645 steps

Funky Purple lights. 

Sport
  • Walking
  • 40m

7910 steps

Sport
  • Walking
  • 45m

9672 steps. Where? Don't know.

 Monday -- Walk? At lunchtime? 
 Tuesday -- OTF 6 AM (yawn) 
 Wednesday -- OTF 5:45 PM
 Thursday --  Rest. 
 Friday -- OTF 12:05 PM 
 Saturday -- ORD --> EYW Key West with the SF girls! 
 Sunday -- Key West

Sport
  • Orange Theory
  • 1h 00m

I think these workouts are getting harder. The new templates are HARD

Tread Block 1
1 min base @ 5%
1 min base
1 min base @ 6%
1 min base
1 min base @ 7%
1 min base
30 sec AO

Tread Block 2
1 min base @ 4%
1 min base
1 min base @ 5%
1 min base
1 min base @ 6%
1 min base
30 sec AO

Tread Block 3
1 min base @ 3%
1 min base
1 min base @ 4%
1 min base
1 min base @ 5%
1 min base
30 sec AO

Floor Block 1 - 6.5 minutes circuit
10 x push up
10 x squat to bicep curl
10 x TRX pull up

Floor Block 2
3 rounds of work & rest:
10 / 8 / 6 x chest press (explosive tempo)
10 / 8 / 6 x TRX jump squat
Buy-out: 400m push row (once only)

Floor Block 2
3 rounds of work & rest:
10 / 8 / 6 x hip hinge low row (explosive tempo)
10 / 8 / 6 x TRX alt jump lunge
Buy-out: 400m push row (once only)


 Monday -- Walk? At lunchtime? 
 Tuesday -- OTF 6 AM (yawn) 
 Wednesday -- OTF 5:45 PM
 Thursday --  Rest. 
 Friday -- OTF 12:05 PM 
 Saturday -- ORD --> EYW Key West with the SF girls! 
 Sunday -- Key West


Today's Featured Photo: 


Me, Agnes, Chrissy, The Dominican Republic, on this day, April 28, 2018. This was a REALLY FUN trip. I miss that hat. It got smashed and I tried to revive it, only partially successfully. I took it on another vacation and that smashed it for good. 


 Monday -- Walk? At lunchtime? 
 Tuesday -- OTF 6 AM (yawn) 
 Wednesday -- OTF 5:45 PM
 Thursday --  Rest. 
 Friday -- OTF 12:05 PM 
 Saturday -- ORD --> EYW Key West with the SF girls! 
 Sunday -- Key West

  • Health data: Hours slept: 9
Sport
  • Orange Theory
  • 1h 00m

Crew Rowing and 7 all-outs on the treadmill

Tread Block
90 sec push
30 sec AO
3 min WR —> base
30 sec AO
3 min WR —> base
30 sec AO
3 min WR —> base
30 sec AO
3 min WR —> base
30 sec AO
3 min WR —> base
30 sec AO
3 min WR —> base
30 sec AO

Row Block - 9 minutes
Crew row - coach picks captain each minute and team keeps pace with captain I was the Captain for the last 3 minutes.

Floor Block
Circuit (once only):
8 - 10 x TRX bridge row
8 - 10 x TRX tricep extension
8 - 10 total x alt single leg airplane

Work & rest
8 - 10 total x reciprocal row, rest
8 - 10 x overhead tricep extension, rest
8 - 10 x deadlift, rest

Repeat until finisher: 30 sec v-up hold

 


I was in a pleasant holding pattern at work it seems. People knew I was out of the office for a while, and they left me alone for about a week. 

Unfortunately the shit has hit the fan and I am back underwater. Like so far underwater I am beyond trying to keep myself swimming.  I love this job. I love the work. It's interesting and over the course of the past 5ish years I have learned A LOT. It's the VOLUME of work that is completely untenable. I can do a really good job on these complex issues in a reasonable volume. It is impossible to do quality work when the work's own complexities make it a SLLLLLOOOOWWWWWWW process and I need to move quickly to try to get to it all in an acceptable time frame; and I absolutely refuse to sacrifice any more of my personal life. 


8/12/2017; one of my final long rides before IMWI 2017.
I used to ride bikes.  Am hoping to get back into some of that this summer. 

Whizzzzz's Training Log


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