hrv-86 (green, +4)
hr-60
sleep-6hrs
20 min light swimming/biking/running-
scap work-
mobility-
Friday, August 31, 2012
Thursday, August 30, 2012
thur 30 aug 2012
hrv-81(green, +1)
hr-61
sleep-5, maybe hrs
-45min
split jerk tech work
+
triple jump tech work
+
broad jump
+
mobility/stretching
5am-can wild tuna, 6oz raspberries
11am-1 can sardines, 3 tbs hazelnut butter
1pm-handful raspberries/strawberries, 1 can sardines, handful gluten free pretzels, 1 tomato
hr-61
sleep-5, maybe hrs
-45min
split jerk tech work
+
triple jump tech work
+
broad jump
+
mobility/stretching
5am-can wild tuna, 6oz raspberries
11am-1 can sardines, 3 tbs hazelnut butter
1pm-handful raspberries/strawberries, 1 can sardines, handful gluten free pretzels, 1 tomato
Wednesday, August 29, 2012
wed 29 aug 2012
sleep-9hrs
hrv-77 (amber, -4)
hr-63
10am
rest 5 min (cho/bcaa)
+
every minute for 10 min
3 power clean 225
6 ring dips
+
rest 5 min(cho/bcaa)
+
every minute for 10 min
3 deadlift 345
6 hr pushups
all complete-power snatch/hspu was the toughest, all the rest went really well, bumped the pushups up to 10
3:30 pm
SL plyometrics
A1. practice hop,step,jump(feet under body in landing, arms back ready to bring forward) x 3
A2. left leg hop upstairs; walk down
A3. right leg hop upstairs; walk down; rest 90s x 5
B1. 5 right leg hop with buttkick; walk back
B2. 5 right leg hop with buttkick; walk back
B3. 5 left leg hop with high knee; walk back
B4. 5 right leg hop with high knee; rest 2 min x 3
C1. 6/6 bulgarian split squat @ 52X1; rest 30s bt legs
C2. 3/3 single leg drop jumps for distance from 20in; rest 90s x 3
5am-4 eggs, 1/2C viking hash, 16oz water, 1C coffee, 1tbs kerrygold, 1tsp maple syrup
8am- 1 can sardines, handful gluten free pretzels, 1 pear
10am-2g BA, 5g bcaa
4pm-whole buffalo chicken pizza, 16oz diet coke, water,
7pm-chicken quesadilla, handful of corn chips, water
hrv-77 (amber, -4)
hr-63
10am
every minute for 10 min
3 power snatch 165
6 hspu
+rest 5 min (cho/bcaa)
+
every minute for 10 min
3 power clean 225
6 ring dips
+
rest 5 min(cho/bcaa)
+
every minute for 10 min
3 deadlift 345
6 hr pushups
all complete-power snatch/hspu was the toughest, all the rest went really well, bumped the pushups up to 10
3:30 pm
SL plyometrics
A1. practice hop,step,jump(feet under body in landing, arms back ready to bring forward) x 3
A2. left leg hop upstairs; walk down
A3. right leg hop upstairs; walk down; rest 90s x 5
B1. 5 right leg hop with buttkick; walk back
B2. 5 right leg hop with buttkick; walk back
B3. 5 left leg hop with high knee; walk back
B4. 5 right leg hop with high knee; rest 2 min x 3
C1. 6/6 bulgarian split squat @ 52X1; rest 30s bt legs
C2. 3/3 single leg drop jumps for distance from 20in; rest 90s x 3
5am-4 eggs, 1/2C viking hash, 16oz water, 1C coffee, 1tbs kerrygold, 1tsp maple syrup
8am- 1 can sardines, handful gluten free pretzels, 1 pear
10am-2g BA, 5g bcaa
4pm-whole buffalo chicken pizza, 16oz diet coke, water,
7pm-chicken quesadilla, handful of corn chips, water
Monday, August 27, 2012
tues 28 aug 2012
sleep: 8hrs
hrv: 81 (green, -6)
hr: 62
10am
A1. 6 heavy kbs; rest 30s
A2. 1.1.1 reverse shot toss; rest 3 min x 3
+
3.5k run @ 80% (keeping HR bt 70-80%)(150-163)
hr avg 155
17:00, felt very easy wanted to push it, but everytime i would try to pick it up just a little bit my HR would go right up, so I dialed it back for today
3:30pm
25 min @ 90%(hr bt 80-90%)(163-176)
30 cal AD
20 UB wallballs to11ft
15 UB pullups
10 KB clean 55#/hand
30 double unders
hr avg 165, at highest was 174, 5 rounds, everything unbroken-cals took around 90s, not much of a break bt movements, just walking to stations
5am-1C viking hash, 3 eggs, 1tbs coconut oil, 16oz water, 1C coffee(1tbs kerrygold)
8am-1.5g leucine
10am-10g MAP amino-2g beta alanine
12pm-3 eggs, 1 tomato, 1.5C oatmeal, 1tbs coconut oil
3pm- 2C coffee, 2g beta alanine
4pm-pwo- 121g cho/52g prot
5:30- 1C brussels sprouts, 1.5 grilled chicken breast, 1C spinach, 1tbs kerrygold, 4g fish oil
7:30-1tbs coconut oil, 2tbs choc hazelnut butter, 21g casein,
great quote I had to share from T-Nation on confusing correlation with causation
hrv: 81 (green, -6)
hr: 62
10am
A1. 6 heavy kbs; rest 30s
A2. 1.1.1 reverse shot toss; rest 3 min x 3
+
3.5k run @ 80% (keeping HR bt 70-80%)(150-163)
hr avg 155
17:00, felt very easy wanted to push it, but everytime i would try to pick it up just a little bit my HR would go right up, so I dialed it back for today
3:30pm
25 min @ 90%(hr bt 80-90%)(163-176)
30 cal AD
20 UB wallballs to11ft
15 UB pullups
10 KB clean 55#/hand
30 double unders
hr avg 165, at highest was 174, 5 rounds, everything unbroken-cals took around 90s, not much of a break bt movements, just walking to stations
5am-1C viking hash, 3 eggs, 1tbs coconut oil, 16oz water, 1C coffee(1tbs kerrygold)
8am-1.5g leucine
10am-10g MAP amino-2g beta alanine
12pm-3 eggs, 1 tomato, 1.5C oatmeal, 1tbs coconut oil
3pm- 2C coffee, 2g beta alanine
4pm-pwo- 121g cho/52g prot
5:30- 1C brussels sprouts, 1.5 grilled chicken breast, 1C spinach, 1tbs kerrygold, 4g fish oil
7:30-1tbs coconut oil, 2tbs choc hazelnut butter, 21g casein,
great quote I had to share from T-Nation on confusing correlation with causation
Jogging reduces strength, power, and muscle mass. It increases catabolic hormone output, punishes joints, and, in summary, basically reduces every commonly accepted marker of masculinity.
Apart from the undeniable pain factor, most people jog because many of the joggers they see are thin, and therefore believe that jogging causes thinness. Of course, the reality is that only thin people actually enjoy jogging, in much the same way that strong people enjoy lifting and flexible people enjoy stretching.
Sunday, August 26, 2012
mon 27 aug 2012
sleep: 8hr45min(woke up 3 or 4 times due to the tropical storm)
hrv: 87(green, +6)
hr: 58
3pm
A. split jerk 3,3,3,3,3; rest 2 min
B. back squat, 12,6,1,12,6,1 @ 30X0; rest 2 min
C1. 6 heavy KB swings; rest 20s
C2. 1.1.1 reverse shot toss; rest 3 min (working on trajectory)
D. 100m prowler push-heavy/slow grinder; rest 5 min x 4
A. 255, 265, 285, 305, 315(F)- tried 315 probably 10 times, i wasnt going to leave until i got it, i was under every rep but just couldn't stand with it, i had it so high on one it fell on me and my shoulders folded like a lawn chair, but i did PR my power clean in a fit of rage after failing i cleaned the bar back up to the blocks...but still not happy with jerk
B. 255, 315, 365, 305, 335, 400
C1/C2. not able to complete, will put it in tomorrow morning before run at track
D. very painful, not much go left-had a bit of gatorade, seemed to help a bit
-5am- 3 eggs, 1.5C sweet potato/sausage(viking hash), 1tbs coconut oil, 16oz h20, 1C coffee, 1tbs kerrygold butter, 1tsp agave, 4g fish oil
-8am- 1.5g leucine
-9am- few bites kale, 1 can wild sardines, handful blueberries
-11am- 1can wild sardines, 1.5C blueberries, 1.5C kale, 1tbs kerrygold butter, 2 packets justin's hazelnut butter
-1pm- 1C of sauce(san marzano tomato w/ grassfed beef), 1C brown rice noodle, sprinkle of romano cheese
3pm-beta alanine2g, concrete 1.5g, 1.5g leucine, 21g cho gatorade
530pm-pwo-63g cho/21g prot/4g glutamine
6:00- 15 min soak bath with cold shower after 5 min
6:30pm-1.5C sauce, 1C brown rice noodle, sprinkle romano, 1.5C kale, 4g fish oil
7:45 1tbs coconut oil, 21g casein protein, 1tbs choc. hazelnut butter
hrv: 87(green, +6)
hr: 58
3pm
A. split jerk 3,3,3,3,3; rest 2 min
B. back squat, 12,6,1,12,6,1 @ 30X0; rest 2 min
C1. 6 heavy KB swings; rest 20s
C2. 1.1.1 reverse shot toss; rest 3 min (working on trajectory)
D. 100m prowler push-heavy/slow grinder; rest 5 min x 4
A. 255, 265, 285, 305, 315(F)- tried 315 probably 10 times, i wasnt going to leave until i got it, i was under every rep but just couldn't stand with it, i had it so high on one it fell on me and my shoulders folded like a lawn chair, but i did PR my power clean in a fit of rage after failing i cleaned the bar back up to the blocks...but still not happy with jerk
B. 255, 315, 365, 305, 335, 400
C1/C2. not able to complete, will put it in tomorrow morning before run at track
D. very painful, not much go left-had a bit of gatorade, seemed to help a bit
-5am- 3 eggs, 1.5C sweet potato/sausage(viking hash), 1tbs coconut oil, 16oz h20, 1C coffee, 1tbs kerrygold butter, 1tsp agave, 4g fish oil
-8am- 1.5g leucine
-9am- few bites kale, 1 can wild sardines, handful blueberries
-11am- 1can wild sardines, 1.5C blueberries, 1.5C kale, 1tbs kerrygold butter, 2 packets justin's hazelnut butter
-1pm- 1C of sauce(san marzano tomato w/ grassfed beef), 1C brown rice noodle, sprinkle of romano cheese
3pm-beta alanine2g, concrete 1.5g, 1.5g leucine, 21g cho gatorade
530pm-pwo-63g cho/21g prot/4g glutamine
6:00- 15 min soak bath with cold shower after 5 min
6:30pm-1.5C sauce, 1C brown rice noodle, sprinkle romano, 1.5C kale, 4g fish oil
7:45 1tbs coconut oil, 21g casein protein, 1tbs choc. hazelnut butter
Saturday, August 25, 2012
sun 26 aug 2012
hrv: 81 (green, no change)- I'm not sure if the application is working properly, took 3 tries to get a number and when i did there was no number to indicate a change, it shut down on its own twice...
active rest day
active rest day
Friday, August 24, 2012
sat 25 aug 2012
HRV: 80 (-8, amber)
HR: 61
am-
3 rnd for time
400m run
15 hang power clean 135
15 CTB pullups
+
15 min row HR 70-80% MHR (150-163bpm)
fasted with 2C coffee+BA/map Bcaa/concrete creatine
time- 8:42- all unbroken, 1st run 1:23, lost track after that, somewhere around 1:40s
rested 8 min
3686m on rower, kept it BW in watts, HR at highest was 164
didn't take long to warm up, and breathing was great on tester, but not so great on rower...
pm-
10 min continuous swim
rest 3 min
10 min high incline walk-40#vest
rest 3 min
10 min high resistance bike HR 80-90% MHR (163-176)
-swim wasn't continuous, forgot goggles and just kickboarded most of it..
-inlcine walk sucked even worse than last time, increased pace but had to back it off, calves were cramping up, hr at highest was 164
-hr at highest was 174, hurt really bad to keep grinding at the high resistance, breathing was okay, quads on fire, but recovered quickly after
HR: 61
am-
3 rnd for time
400m run
15 hang power clean 135
15 CTB pullups
+
15 min row HR 70-80% MHR (150-163bpm)
fasted with 2C coffee+BA/map Bcaa/concrete creatine
time- 8:42- all unbroken, 1st run 1:23, lost track after that, somewhere around 1:40s
rested 8 min
3686m on rower, kept it BW in watts, HR at highest was 164
didn't take long to warm up, and breathing was great on tester, but not so great on rower...
pm-
10 min continuous swim
rest 3 min
10 min high incline walk-40#vest
rest 3 min
10 min high resistance bike HR 80-90% MHR (163-176)
-swim wasn't continuous, forgot goggles and just kickboarded most of it..
-inlcine walk sucked even worse than last time, increased pace but had to back it off, calves were cramping up, hr at highest was 164
-hr at highest was 174, hurt really bad to keep grinding at the high resistance, breathing was okay, quads on fire, but recovered quickly after
Tuesday, August 21, 2012
fri 24 aug 2012
hrv: green 88
hr: 59
3:30 pm
amrap in 7 min
150 double under buy in-heavy RX jump rope
then,
7 wallball
5 burpee-jump touch 1ft
-didn't get a chance to video it, and lost track of rounds, but never rested and kept pace high, i know i was at 7 rounds with 1:13 left, just not sure exactly on reps, reminiscent of 3k run, I was in serious pain afterward..quads in particular
hr: 59
3:30 pm
amrap in 7 min
150 double under buy in-heavy RX jump rope
then,
7 wallball
5 burpee-jump touch 1ft
-didn't get a chance to video it, and lost track of rounds, but never rested and kept pace high, i know i was at 7 rounds with 1:13 left, just not sure exactly on reps, reminiscent of 3k run, I was in serious pain afterward..quads in particular
wed 22 aug 2012
A1. 8 BB row @ 30X0; rest 45s
A2. 8-10 GH raises @ 3030; rest 45s x 3
B. 50m fat grip farmers carry; rest 1 min x 3
C1. 8 T3 raise @ 3010; rest 30s
C2. 8 powell raise @ 3010; rest 30s x 2
+
@ 70-80% MHR (150-163)
30s row
30s battling ropes x 10
hr kept around 160
1:40-1:45 on rows
BR's jack up HR very quickly, interestingly HR would go back down on rower despite a higher than normal avg/500m pace
A2. 8-10 GH raises @ 3030; rest 45s x 3
B. 50m fat grip farmers carry; rest 1 min x 3
C1. 8 T3 raise @ 3010; rest 30s
C2. 8 powell raise @ 3010; rest 30s x 2
+
@ 70-80% MHR (150-163)
30s row
30s battling ropes x 10
hr kept around 160
1:40-1:45 on rows
BR's jack up HR very quickly, interestingly HR would go back down on rower despite a higher than normal avg/500m pace
Monday, August 20, 2012
tues 21 aug 2012
10am
30 min AD
HR 60-70% (137-150 bpm)
+
3 sets:
10 GHDSU
10 walking lunges
10 back extensions
30s hollow rock
+
20 min mobility+stretching
HR kept bt 137-150) - mostly 140
439cals
200 avg watts
+
focused on lats and left shoulder, little psoas smfr/stretching, IT band extremely tight
30 min AD
HR 60-70% (137-150 bpm)
+
3 sets:
10 GHDSU
10 walking lunges
10 back extensions
30s hollow rock
+
20 min mobility+stretching
HR kept bt 137-150) - mostly 140
439cals
200 avg watts
+
focused on lats and left shoulder, little psoas smfr/stretching, IT band extremely tight
Saturday, August 18, 2012
sun 19 aug 2012
7:30am-
1RM clean and jerk in 10 min
315#- felt shakey in shoulders, havent done split jerks in forever
320#-failed jerk- had way more clean in me, will be working jerks more up to optathalon
3pm-
for time
1RM clean and jerk in 10 min
315#- felt shakey in shoulders, havent done split jerks in forever
320#-failed jerk- had way more clean in me, will be working jerks more up to optathalon
3pm-
for time
50 back squats 135#
40 pullups
30 push jerk 135#
50 front squats 85#
40 pullups
30 push jerk 85#
50 ohs 65#
40 pullups
30 push jerk 65#
time- 22:30, 1:20s improvement...onward
google won't let me put up the video, it must be too long, will try via youtube
30 push jerk 65#
time- 22:30, 1:20s improvement...onward
google won't let me put up the video, it must be too long, will try via youtube
Friday, August 17, 2012
sat 18 aug 2012
9am-
testing
standing triple jump-3 attempts
+
500m row
rest 90s
500m row
-score is total 1k time (Concept2 weightt Adjusted)
attempt 1- 26ft 3in (801.62cm)
attempt 2- 26ft 5in (807.72cm)
attempt 3- 26ft 1in (795.5cm)
1st 500m- 133.5 (35 s/m)
2nd 500m- 130.0 (42 s/m)
total 1k- 3:03.5
wt adjusted 1k-2:46.6
6 pm-
reverse shot toss-3 attempts
39ft 11in-1st attmpt
41ft 11in-2nd/3rd attempt
3k run - time trial on track
11:41
testing
standing triple jump-3 attempts
+
500m row
rest 90s
500m row
-score is total 1k time (Concept2 weightt Adjusted)
attempt 1- 26ft 3in (801.62cm)
attempt 2- 26ft 5in (807.72cm)
attempt 3- 26ft 1in (795.5cm)
1st 500m- 133.5 (35 s/m)
2nd 500m- 130.0 (42 s/m)
total 1k- 3:03.5
wt adjusted 1k-2:46.6
6 pm-
reverse shot toss-3 attempts
39ft 11in-1st attmpt
41ft 11in-2nd/3rd attempt
3k run - time trial on track
11:41
Thursday, August 16, 2012
fri 17 aug 2012
pm-
3 rds for time
7 power snatch 135
7 burpee box jump 30in
time:
2:26
legs got really heavy during 2nd round, snatches felt off, havent done them in a long time..happy with time. felt good shortly after
3 rds for time
7 power snatch 135
7 burpee box jump 30in
time:
2:26
legs got really heavy during 2nd round, snatches felt off, havent done them in a long time..happy with time. felt good shortly after
Wednesday, August 15, 2012
Tuesday, August 14, 2012
wed 15 aug 2012
10am
A1. 15 KBS-90#; rest 10s
A2. 10 CTB ; rest 10s
A3. 10 GHSU; rest 90s x 4
+
20s row @ 1k race pace
rest 1:40 x 6
4 pm
100m swim easy
+
50m @ 90%
rest 2 min x 10
+
100m easy kickboard
A1. 15 KBS-90#; rest 10s
A2. 10 CTB ; rest 10s
A3. 10 GHSU; rest 90s x 4
+
20s row @ 1k race pace
rest 1:40 x 6
4 pm
100m swim easy
+
50m @ 90%
rest 2 min x 10
+
100m easy kickboard
Monday, August 13, 2012
tues 14 aug 2012
pm
A. Find 1RM high bar back squat
+
5 sets:
30 UB wallball
30 battling chains double arm chop
30 UB double unders
rest 2 min
A. 435 PR high bar
+
1st set was fine, not too much trouble
2nd one getting tougher
3rd was probably enough for the day
4th one was dry heaving
5th one knocked me out and gave me a headache-had to break wallball at 25, mentally weak on that one, no other reason...
A. Find 1RM high bar back squat
+
5 sets:
30 UB wallball
30 battling chains double arm chop
30 UB double unders
rest 2 min
A. 435 PR high bar
+
1st set was fine, not too much trouble
2nd one getting tougher
3rd was probably enough for the day
4th one was dry heaving
5th one knocked me out and gave me a headache-had to break wallball at 25, mentally weak on that one, no other reason...
mon aug 13 2012
10am
5 min run warmup easy pace
+
400m run @ 95%
rest walk 3 min x 4
+
5 min cooldown run easy pace
time/HR immediately after/HR 2:45s post
1:02/175/135
1:02/180/135
1:03/185/155
1:04/185/155
+
went for cooldown jog-HR jacked back up to 170 at a slow jog 200m into the cooldown, so i walked it out to get HR back down...pretty hot at the track, despite bringing ice/water..felt great on the runs though.
5 min run warmup easy pace
+
400m run @ 95%
rest walk 3 min x 4
+
5 min cooldown run easy pace
time/HR immediately after/HR 2:45s post
1:02/175/135
1:02/180/135
1:03/185/155
1:04/185/155
+
went for cooldown jog-HR jacked back up to 170 at a slow jog 200m into the cooldown, so i walked it out to get HR back down...pretty hot at the track, despite bringing ice/water..felt great on the runs though.
Sunday, August 12, 2012
Saturday, August 11, 2012
sat 11 aug 2012
30s @ 90%
30s @ 50% x 15
+
rest 5 min
+
15 TnG power clean 155
rest 3 min x 3
+
15 TnG hspu
rest 2 min x 3
Friday, August 10, 2012
Thursday, August 9, 2012
Tuesday, August 7, 2012
tues aug 7th 2012
am-
A. 1 clean from floor, 1 midthigh, 1 high hang + 2 power jerk @ 60%-70% 1RM; rest 45s x 6
+
40s AD sprint @ 97%
rest walk 8 min x 4
A. 195x2, 215x2, 225x2-
+
44 cals (940 peak watts)
41 cals(980 peak watts)
36 cals(940 peak watts)
36 cals(890 peak watts)
-first 2 sets felt great, didnt hurt at all, second 2 got really painful, felt okay shortly after, feeling good about it, 6 weeks ago i almost threw up after a 30s effort and wasnt able to complete any more
A. 1 clean from floor, 1 midthigh, 1 high hang + 2 power jerk @ 60%-70% 1RM; rest 45s x 6
+
40s AD sprint @ 97%
rest walk 8 min x 4
A. 195x2, 215x2, 225x2-
+
44 cals (940 peak watts)
41 cals(980 peak watts)
36 cals(940 peak watts)
36 cals(890 peak watts)
-first 2 sets felt great, didnt hurt at all, second 2 got really painful, felt okay shortly after, feeling good about it, 6 weeks ago i almost threw up after a 30s effort and wasnt able to complete any more
Monday, August 6, 2012
mon aug 6th 2012
10am-recovery
20 min AD easy pace
+
mobility/ext rot.
PM-
20 min AD easy pace
+
mobility/ext rot.
PM-
A1. 4-6 back squat @ 50X0; rest 45s
A2. 15 GH raises @ 2020; rest 3 min x 3
B1. BB OH carry-225 x 25m ; rest 30s
B2. 30s battling chains(120#); rest 90s x 5
B2. 30s battling chains(120#); rest 90s x 5
C. 50m prowler push; heavy/slow; rest 4 min x 3
A1. 335 x 6, 355 x 5, 375 x 4(maybe lost tempo a bit on last rep, more like 3 or 4s)
A2. painful, but good pain
B1. little unstable, nike free 4.0 not a good shoe for this, but definitely felt like i was working some proprioception in there
B2. these are terrible
C. 205#, around 50s per 50m, slow dig
A1. 335 x 6, 355 x 5, 375 x 4(maybe lost tempo a bit on last rep, more like 3 or 4s)
A2. painful, but good pain
B1. little unstable, nike free 4.0 not a good shoe for this, but definitely felt like i was working some proprioception in there
B2. these are terrible
C. 205#, around 50s per 50m, slow dig
Sunday, August 5, 2012
Saturday, August 4, 2012
sat 4 august 2012
am
A. reverse shot toss practice
On the odd minute for 24 min: 6 DL TnG 315# 6 box jumps 24"
On the even minute for 24 min: 12 GHDSU
pm
10 min @ 90%
incline walk with 40# vest
.75mi
rest 1 min
10 min @ 90%
row damper on 10
2600m
rest 1 min
10 min @90%
bike-high resistance
250-300W, bike didnt give avg but was fluctuating within that range
Friday, August 3, 2012
fri 3 august 2012
am
20 min run @ 70%
pm
3 rds for time:
30 row cals
25 wallballs
20 pullups
-10:20, about 1:30 for the cals, not too much rest between exercises, UBwb first 2 rounds, then 16/9, all pullups UB, breathing was good, pain set in but felt like i was able to push it to the side today, felt great after, dom however was not feeling okay(the road back is long and windy)
20 min run @ 70%
pm
3 rds for time:
30 row cals
25 wallballs
20 pullups
-10:20, about 1:30 for the cals, not too much rest between exercises, UBwb first 2 rounds, then 16/9, all pullups UB, breathing was good, pain set in but felt like i was able to push it to the side today, felt great after, dom however was not feeling okay(the road back is long and windy)
Thursday, August 2, 2012
Wednesday, August 1, 2012
wed 1 august 2012
10am
800m warmup run, easy pace
+
400m run @ 90%
rest walk 3 min x 4
1:18, 1:13, 1:12, 1:13
rest 5 min
400m run @ 95%
rest walk 4 min x 3
1:13, 1:09, 1:20, called it after that
800m warmup run, easy pace
+
400m run @ 90%
rest walk 3 min x 4
1:18, 1:13, 1:12, 1:13
rest 5 min
400m run @ 95%
rest walk 4 min x 3
1:13, 1:09, 1:20, called it after that
4pm
500m swim @ 80%
rest 5 min
500m swim @ 80%
10:15-felt pretty good but apparently i didnt look it, some old fucking guy made a recommendation about technique, said i shouldn't be so "out of breath", i gritted my teeth and said maybe you just don't go hard enough, and he replied, "ah, type A"...no shit
2nd 500, 10:32...-just happy to complete it
10:15-felt pretty good but apparently i didnt look it, some old fucking guy made a recommendation about technique, said i shouldn't be so "out of breath", i gritted my teeth and said maybe you just don't go hard enough, and he replied, "ah, type A"...no shit
2nd 500, 10:32...-just happy to complete it
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