OK GO!

Posts Tagged ‘recovery

One hour on the trainer with just two rules:

1. 90+ rpm
2. Nose breathing only

Lotsa DOMS today. Gonna be walking funny tomorrow.

27.4 metakm, 1:06h

http://app.strava.com/activities/93056427

Felt fine in the morning, just the usual post-epic fatigue and – tellingly – some soreness in the muscles, but as the day progressed I felt not-so-good. A little ill. A little nauseous. And then, around 3:00 the need to sleep now.

I caught a cab home and fell into bed around 3:40. Slept until 9:30pm, got up and ate, went back to bed and slept until 7:30 the next morning.

Oof.

The commute each day. No weights or extras except for a really nice Thursday morning ultra short Mt Pleasant loop with Andrew Logue from work, before work. Lucky I invited him along because Jim bailed (again). Such is small baby life.

Today I watched others utterly stomp the Festive 500, and ate as much junk (read: tasty) food as I have in the previous two years combined. Now I need to sleep it off. Sleep it off and ride and throw heavy things around. Hmmm…

Mt Pleasant Shorty:
58 km / 814 m / 2:11:00

Weekly totals:
126 km / 1,566 m / 8:11:00

So ends recovery week. Even though it’s been light and low volume I’ve been without any zap in the legs at all. Each day feels a little like I did a big ride the day before. It’s either accumulated volume (unlikely) or the hangover of coming up to speed with the new (much larger) job. Either way, I’d love to get under a rack and do some squats. It feels like that might help shake it.

Next week wraps up the base period and then it’s into the hard stuff. It’s going to hurt a lot, but it’s a comforting kind of hurt. 10 and 11 hour “base” weeks with scarcely one long ride a have been making me nervous.

Work is crazy as hell. Exciting, but tiring. Which is about right; if you recall my last successful Odyssey attempt it occurred about the time of the most intense period of work I’ve ever had.

Tags: ,

January 2020
M T W T F S S
« Dec    
 12345
6789101112
13141516171819
20212223242526
2728293031  

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

Archives