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Posts Tagged ‘TheSufferfest

5:00 Warm-up

3:00 Tempo 7/10

3 x 6:00 Pyramids
1:00 @ 7/10
1:00 @ 7.5/10
2:00 @ 8/10
1:00 @ 7.5/10
1:00 @ 7/10

5 x 3:00 @ 7-8/10

4 x 2:00 Sprints
1:00 7/10
1:00 8/10
0:25 10/10

5:00 Warm-down

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

55:30 including warm up and down.

Strava link

Warm up then…

2:00 HARD / 2:00 Recovery
1:45 / 1:45
1:15 / 1:15
1:00 / 1:00
:45 / :45
:30 / :30
:15 / :15

5:00 Recovery

1:45 / 1:45
1:15 / 1:15
1:00 / 1:00
:45 / :45
:30 / :30
:15 / :15 … and agin … and again … and again.

5:00 Cool down

Strava link

The Sufferfest, Angels

5x 1:00/1:00 over/under intervals
3x 8:00 climbs with attacks, 4:00 recovery between

 

Knowing that any fitness for the Gran Fondo in nine weeks’ time is going to come from riding bikes to nowhere, probably without enough sleep, probably in the only spare time I have, probably when I don’t feel like riding bikes to nowhere.

I’d never thought the idea of watching videos during ergo work was very appealing but The Sufferfest videos seem pretty highly recommended by everyone I know who’s tried them. So I loaded up the iPhone, blu-taked it to face of the Gamin and rolled off.

And, I think I’ve found something to make training for the Fondo bearable. So much so that I think I’ve got a better chance of sticking with these a lot longer than I would slaving over a cold clock in the shed over decoded the TCTP program notes. It actually feels much more like riding. You ‘play’ along with the video — chasing breaks, attacking and responding with reminders and jibes to keep your effort up until each effort is over. You don’t see the clock, so you don’t get the time warp feeling. You don’t think about how much longer, just how much deeper you can or should dig.

I’ll think about how to put them together coherently later on, but anything hard will be better than nothing provided there’s enough recovery and a no-program program might even help dispel the old analysis paralysis or ‘well, I’ve missed too many sessions this week anyway so I’ll just wait until next we—’ what kind of bullshit is that anyway?


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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