Busy Fun

I started out the morning with 100 altitude drop scapular pull ups (I wanted to do them at home and they took me nearly 10 minute even with my not knowing whether I was doing them correctly), continued with 100 altitude drop bent-over barbell row (light bar ~30 lb), 100 altitude drop bench press (light bar), 20 altitude drop squats (light bar; I wasn't happy with how I was doing and so stopped), 20 things on the glute ham stand that Will says is crappy because it doesn't adjust correctly, and then came home and rode my bike. If it were more than about 2 hours total including getting-ready time I might think I have a pro schedule.

I raced myself of the virtual trainer today and it says that I came in 0.53 miles ahead of myself. I was definitely faster!

• 40:44; 13.09 miles; 19.3 average; 804 calories; 168 HR
  
• 42:48; 13.07 miles; 18.2 average; 822 calories; 155 HR; 42+ minutes; 12.4 miles; 18.0 average; 752 calories; 149 HR
  
• Warm up: 30:00; 9.82 miles; 19.6 average; 164 HR
  
• Warm up: 30:30; 9.5 miles; 18.7 average; 150 HR; Warm up (note that by "warm up" I mean the ride itself): 27:27; 8.89 miles; 157 HR
• Drill 1: 30 seconds; 0.19 miles; 23.0 average; 180 HR
  
• Drill 1: 30 seconds; 0.19 miles; 23.2 average; 162 HR; Drill 1: 30 seconds; 0.16 miles; 19.3 average; 160 HR
• Rest 1: 2 minutes; 0.58 miles; 17.0 average; 172 HR
• Rest 1: 2 minutes; 0.58 miles; 17.5 average; 181 HR; Rest 1: 2 minutes; 0.53 miles; 16.0 average; 173 HR
• Drill 2: 30 seconds; 0.18 miles; 21.0 average; 182 HR
• Drill 2: 30 seconds; 0.17 miles; 20.8 average; 182 HR; Drill 2: 30 seconds; 0.18 miles; 21.4 average; 176 HR
• Rest 2: 2 minutes; 0.59 miles; 7.8 average; 188 HR
  
• Rest 2: 2 minutes; 0.54 miles; 16.2 average; 175 HR; Rest 2: 2 minutes; 0.48 miles; 14.4 average; 176 HR
• Cool down: 5:41; 1.73 miles; 18.2 average; 183 HR
  
• Cool down: 7:38; 2.08 miles; 16.4 average; 166 HR; Cool down: 8:12; 2.16 miles; 15.8 average; 158 HR

So it looks like my HR was higher, but my pace was higher, too, so I'm happy!

Then it was off to volleyball. I decided to play some sand volleyball at the church with a random league. My team tonight was Brad, Jeff, and Kristin, and we won 21-16, 14-21, and 15-11 (or something like that). Then I stayed to referee one match.

I had to finish what I could, so then it was 100 altitude drop crate crunch. I am so glad Will is coming back soon. I just don't feel like I'm working hard and need someone to push me and make sure I'm doing everything right. To get me in the right mindset. He'll be good at that!