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Posts Tagged ‘Intervals

4x
4:00 @ 8/10 RPE
3:00 Recovery (3/10)

55:30 including warm up and down.

Strava link

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3:00 Steady Effort Power Interval (i.e. Zone 4 / above threshold … but don’t blow)
3:00 recovery
3:00 SEPI
3:00 recovery
3:00 SEPI
3:00 recovery
8:00 rest

x2

Strava link

And then a really easy commute.

Abortion is a contentious issue. It’s a swift and brutal end to a fledgling session. Then again, some argue that an interval that couldn’t maintain target heart rate was never really ‘alive’ to begin with. Me? I’m going to defend my right to choice on the ground that when Zone 3 feels like a fight to hold on to the tail end of a bunch — just to keep the little number north of “2.9” it becomes suddenly clear that I should decide what to do with my body. And that decision is get some more rest. Ungood sleep the past couple of nights.

On the positive side, climbing out of bed at 5am is getting to be less of a shock to the system.

Scheduled:
3x
12:00 Z3
6:00 Recovery
Aborted after the first effort.

 

Later:
Ice bath. 25 min @ 1x bag of ice in water just deep enough to submerge straight legs.

ANZAC Day trainer session with Neil

It’s been wet this week. Really wet. Just after I committed myself to getting up hella early and flogging myself at the back of the NRR bunch in the rain, I called Neil to discuss logistics and, after a spontaneous rethink, we settled on an ergo session and breakfast. It rained buckets in the time we would have been on the road, which was satisfying, the extra sleep didn’t go astray and breakfast was one of the best I’ve had in this fair city.

Here’s the session:
15 min E1
2 x 10 sec sprints, 2:00 recovery (minus the efforts)
2 x 10 sec max cadence, 2:00 recovery  (minus the efforts)
4:00 recovery
5 x 1:00 ITT, 1:00 rolling recovery
10:00 E3
5:00 rolling recovery
10:00 E3, change up every :30 sec of the last 2:30.
10:00 rolling recovery

After the second last ITT effort I accepted that the spews were going to catch me. It was just a question of whether I risked rolling an ankle on my way to the garden or if I stayed on the bike and just tried not to get any on myself or in the house. It wound up not happening somehow, but it was close.

Strava link

Later…

10 KB C&J e.s. @ 16kg KB
10 KB Swings @ 16kg KB
10 x Suitcase deadlifts @ 2 x 16kg KBs
2 x 10 Rack squats @ 2 x 16kg KBs
2 x 10 Jumping 1/4 squats @ 2 x 16kg KBs

Wait, I guess that means not in the cave by very definition.

Regardless, on the trainer:
3 x 10min : 3min with the work done at or about LTHR.

There’s the kicker. It’s at or about. Below feels pretty easy for 10 min, above is HARD, but I’m not sure that’s the point. With muchos thanks to Neil gifting me a spanking new training wheel I now have two less excuses not to hit up the trainer. The first is the skewer change. The second is burning quality rubber against a steel drum. Believe it or not, they’re about equal psychic weight.

There’s barely a week left to go, so the next session or two will be have to meet the criteria of either short and hard, or long and involving dirt.

15 min warm-up, then two sets of:

3:00 Steady effort power interval
3:00 Recovery
x3

8:00 recovery between sets.

8:30 AM

Workout

CFE: Long intervals: 2 x 12 min, 2 min recovery

  1. 6.23 km / 31.2 km/h
  2. 5.78 km / 28.9 hm/h

GPS data

5:00 PM

Warmup

Snatch drills, OHS
Press:
3 @ 42.5 kg
2+1 @ 47.5 kg
3 @ 47.5 kg
5 @ 42.5 kg

Workout

3 Snatches @ 30 kg (Rx: 42.5, and previously 32.5 kg)
15 Overhead squats
400m Run
x 5 rounds

= 17:30.7

  1. 3:21.0
  2. 3:35.3
  3. 3:28.7
  4. 3:33.0
  5. 3:31.2

Notes

Long intervals along the river before work were great. A little gravel, a little path-side singletrack and a little water make for a much nicer session than anything done on the trainer.

The afternoon’s workout was cause for butterflies with the legs already slightly toasted. I decided to be smart and scale down to 30 kg – five rounds of three and fifteen overhead sounded rough. It was, but it was also completely unbroken. 35 is definitely doable, and I might’ve gone for that weight had I known it was the weight I’d used for previous Nancies. 42.5 would have made for a long and sketchy workout, but … it’s not outside the realm of possibility. On the other hand, 17:30 is pretty much bang on my 35 kg Nancy PR, even with the snatches. That’s good. >:)

Food

  • 3 eggs, 2 carrots, macadamia nuts
  • Tea
  • Vietnamese coffee (inc. sweetened condensed milk)
  • Big chicken, veggie & tofu laksa
  • Ricottta hotcakes with mapel syrrup and poached fruit (oops)
  • Macadamia nuts, apple
  • Organic chicken pie w veggies
  • Apple pie w cream
  • Tea
  • Macadamia nuts

Food wasn’t quite to plan – Christen offered to make us all Viet coffee the oldschool Viet way and I didn’t want to be a dick and say no. At lunch I saw ricotta hotcakes and figured they’d be ricotta hotcakes (savory) with poached fruit, but they turned out to be regular hotcakes with mapel syrrup and sugar syrrup-poached fruit. Oh well… Very yummy anyway.

I seriously had very little left in the tank on the ride home, and walked in the door to the smell of Hook & Spoon pie. Backed up with Hook & Spoon apple pie (just a little). Can’t say no to that, gotta keep up family relations and all ;)


September 2019
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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