1521 total / 0 in 2018

Get stronger, fitter, faster. Ironman Coeur d'Alene 2011. Set a good example for the young'uns!

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Rocky logged 1521 miles.

Last workout over 4 years ago. Help get them back on track!

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  1. RUN
    good Spartan Sprint So Cal 01/25/14 4.36 mi 01:37 22:14 pace

    Much tougher than I expected. This "3+" mile course ended up being longer than that!
    Trail running through deep puddles and shoe sucking mud was the fun part. After that the majority of t... read more

  2. FIT
    alright Lunchtime run/workout 2.57 mi 00:51 19:50 pace

    More of the same. Used the faucet at the park to soak my Merrell Trail Gloves and Ininji socks to get the heavy, squishy, wet shoe feel.

    .5 mile run to the park
    3 x 20 pushups, 20 situps... read more

  3. FIT
    good Lunchtime Workout 2 mi 01:40 50:00 pace

    .5 mile run to the park
    3 x 20 pushups, 20 situps, 20 jumping burpees w 3 min jog between sets
    3 x 8 Single leg step ups
    2 x 20 box jumps w 3 min jog between sets
    3 x 8 pullups
    .5 mile run ... read more

  4. FIT
    alright Lunch break short run/power w... 2 mi 01:00 30:00 pace

    Training for Spartan Sprint.
    Merrell Trail Gloves

    .5 mile run
    20 pushups/20 situps/20 burpees
    5 min run
    20 pushups/20 situps/20 burpees
    5 min run
    20 pushups/20 situps/20 burpees
    5 min run
    ... read more

    • Phil

      welcome back Rock! good luck with your training for Spartan!

      over 4 years ago Like

  5. swim
    First time back in the pool i... 1000 yd

    1000 very easy yards. Not all at once. Getting back into the groove. Didn't feel a lot of improvement since doing Insanity but then again I am not in swimming shape. Although I didn't fee... read more

  6. FIT
    good Insanity Core Cardio & Balance 00:35

    Insanity day 60 recovery workout. Felt pretty good. Almost done!

  7. FIT
    good Insanity Max Interval Plyo 00:55

    Day 41 of the Insanity program. 2nd time doing this workout and still sucking wind!

  8. FIT
    good Insanity Max Recovery 00:45

    Started out tame enough then quickly reminded me that although the word "Recovery" is in the title, so is the word "Max"! Lots of slow balance and yoga moves, then heavy plank w... read more

  9. FIT
    good Insanity Max Cardio Conditioning 00:45

    More Insanity maxed out with shorter breaks in between. This one really got me sweating and I was at the point where my power jumps turned into little baby hops.

    I feel that it takes me at least 1... read more

  10. FIT
    alright Insanity Max Interval Plyo 00:55

    55 minutes of WTF?? This workout was tough. As the name implies, there was lots of plyometrics. Not only jumping, but explosive pushup moves as well. I am feeling beat up from yesterdays workout an... read more

  11. VELO
    good Tues Evening ride w/OSB 16.75 mi

    Rode a little bit longer and tougher route tonight. Climbed approx 1900 ft. to a point above the Steam Trains at Tilden Park. Headwinds uphill and cold cross winds on the descent! Fitness level was... read more

  12. FIT
    good Insanity Max Interval Circuit 60 mi

    Started the "Max" series of workouts today. New moves to confuse the muscles, and as you can see, a longer duration of 1 hour. Totally emptied my water bottle this time, may have to prepa... read more

  13. FIT
    good Insanity Fit Test #3 30 mi

    Did the Insanity fit test on day 36. Improvement in some areas, same or less in others. But overall felt much stronger than previous tests:

    Move/ Day 1/ Day 15/ Day 36
    Switch Kicks/ 61/ 61/ 62
    Pow... read more

  14. FIT
    good Insanity Core Cardio & Balance 40 mi

    Recovery week workouts. A lot of the same exercises as before but shorter duration with breaks in between. It will be the same workout every day until the "Max" workouts begin next week. ... read more

  15. VELO
    alright Tour De Cure Gold Country ride 62 mi 04:30 13.8mph pace

    Hot and windy, just as to be expected on this day in Roseville. Felt good throughout the ride and gritted through the climbs. Started cramping in the last 10 miles but worked it out with lots of ga... read more

  16. FIT
    Insanity Pure Cardio & Cardio... 00:35

    This one gets me sweating. Good warm up for my upcoming 60 mile ride tomorrow!

  17. FIT
  18. FIT
    good Insanity Plyometric Cardio Ci... 00:43

    Dynamic plank work in the second set still kills me. Jump up, down to plank, 4 pushups, sprint in place, jump up and repeat. Ski planks- in, then out to right side, in, then left, etc. In N Out pla... read more

  19. VELO
    good OSB Tues eve ride up Tunnel R... 14 mi 01:24 10.0mph pace

    Back on the bike for 1900 ft. of climbing. Felt strong all the way up despite not riding for a few weeks. I think it's safe to attribute this feeling to 23 days of Insanity. But boy are my glu... read more

  20. FIT
    good Insanity Cardio Power & Resis... 00:40

    More Insanity! After an evening of celebrating birthdays and our anniversary, I'm glad I was able to get up this morning and do the damn thing!


    "As far a... read more