Keith
nice easy ride on the WTA trail, a beautiful michigan day
- Miles:
- 48 total / 0 in 2012
- Goal:
the pure fun of it
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Keith logged 48 miles.
Last workout almost 3 years ago. Help get them back on track!
Entries
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VELO
good 10 mi
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VELO
good 2 mi
1/4 mile sprint rides at the track with pushups after each 1/4 mile , legs were ON FIRE!!
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RUN
good 10 mi 03:11 19:06 pace
10 mile ruck march with 40 lb rucksack, needed to finish in 3:30, hit a leisurely pace to try to protect my feet. Got it done and out of the way, feet are so/so, some vicious new blisters but not a... read more
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FIT
alright
tetris set of 100 meter run with shoulder presses for 10 reps, 11 sets completed, felt like I let this one beat me, lacked aggression once fatigued
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VELO
good 20 mi
20 glorious miles of singlespeed craking on the wadhams to avoca trail
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FIT
good
tetris set, 6 burpees/4 pullups for 29 sets, 29th set only 3 pullups, intensity 7.5/10
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FIT
injured
7 mile ruck, feet a blistered mess
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RUN
good 2 mi 00:14:12 07:05 pace
Probably could have run a little faster but had cottonmouth from the start.
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swim
good 1400 yd
200 free warmup, 4 x100 IM intervals w/45 sec. rest, 8 x50 free w/30 sec rest, 4 x 50 breat/free medley w/ wall dips and 30 sec rest, 2 x100 leg sets, all in all a good swim
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I think you are going to bust 13 minutes this weekend. My prediction is that you'll break 12 by end of summer.
about 3 years ago • Like
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FIT
good
great, I did two Tetris sets, first multis and pullups followed by burpees and pullups, very effective, I was left quivering in almost every muscle group intensity 7/10
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What was the weight on the multis? How many pullups and multis per minute? Glad to hear that Tetris worked out for you. Variety and constant change is important.
about 3 years ago • Like
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FIT
good .2 miles
2/10s of a mile ambulance push, first tenth up a slight incline, just enough to roll the wheels with a small breeze, 2 tenth back down the grade, tough workout, intensity7/10
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VELO
good 2 mi
3 uphill sprints on the bike , a custom Davidson Punisher SS, against a strong headwind , approximate distance 3/4 mile x 3. Thighs felt it, quads on fire. Intensity 6.5/10
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FIT
great
Tom, Dan, and Myself went to Addison Oaks and utilized two enormous concrete blocks and a jungle gym and proceeded to blaze through a rigorous combat fitness course. Video was taken and will be hop... read more
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FIT
good
did some pullups and 3 sets of 50 shoulder presses with a concrete block, thus I shall destroy the ammo can lift soon. Did this all during halftime of the state game, short but intense
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Excellent! How much rest between the pullups and shoulder presses? How about starting a one-minute timer and executing 4 pull ups followed immediately by 15 shoulder presses, and the remainder of the one-minute spent resting. Faster you complete the reps, the more time spent resting. We could see how many sets we could complete before failure to complete the cycle within one minute. Should build explosive power. Unsure about the number of reps we should use for the pull ups and shoulder presses.
about 3 years ago • Like
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RUN
great 1 mi
Great sport specific workout for the physical fitness test. Started with a one mile run at the horse track clocked in at 7:25, not bad considering the strong headwind and the soft dirt conditions. ... read more
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Your sprints and drags are going to chop lots of time off of your two-mile. Don't be discouraged about perceived lack of intensity with the burpees. Almost a physical impossibility to conduct endurance training and follow it up with the usual intensity that you'd demonstrate with strength training....maybe back when we were 18 we could have. Amazing how fast and strong you've become over the years.
about 3 years ago • Like
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FIT
great
agreed, great fun and workout at the hill. I need a day or 2 to recover.
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Hey guys a new recipe: Sweet Potatoe Guacamole
1 sweet po well baked scoop out insides mix with 1 avocadoe some no fat cottage cheese some apple cider vinegar and some garlic = nutritious and deli... read more -
FIT
good
Saturday my grappling tournament was a no go(they upped the price to compete last minute) so me and Tom went to Lodt Lake County Park and ran some massive hill sprints after a weight training worko... read more
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The grappling sponsor's loss is our gain. Great day spent with you and H at the gym and Lodt Lake. Impressive intensity on K's part on the hill, especially after the high presses at LT. H is a natural on the bike. Privileged to see him develop into the intense young man that he is. He sure looks up to his old man!
about 3 years ago • Like
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RUN
great
Great workout today guys, I did a glorious bike and run through the mud and muck that is the cross country trails. 3 iterations of each, distance unknown, intensity level 7out of 10.
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RUN
Brutally effective hill sprints x 10 reps with some generalized grappling work thrown in at the end. Knees and hip flexors are a tad sore today but otherwise I am doing good. Distance unknown and i... read more
Nice! I knew the hill workouts were going to shave a bunch of time.
about 3 years ago • Like