OK GO!

Posts Tagged ‘trainer

via The Sufferfest: Hell Hath No Fury (minus the TT)

Warm up
20:00 at or just below threshold
6:00 recovery
20:00 at or just below threshold
Cool down

Just starting to get to the place where the effort is more a mental commitment than a physical limiter. Toward the end of the second interval there’s a minute long standing effort at 80-90 rpm. Hard, but I’m inching back into the zone where telling legs and lungs to shut up more or less works.

http://app.strava.com/activities/226617999

Advertisements
Tags:

On the trainer…

Warm up

4:00 @ RPE 8
3:00 recovery
x5

Warm down
0:57h total

Some very ill feelings. Superdry battery acid mouth. Vom threats. So, a good session.

http://app.strava.com/activities/219752268

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

10:00 Warm up
20:00 Hard tempo
10:00 Recovery
15:00 Hard temp

Hard tempo not as hard as I’d like it to have been. I’m still in that zone where the capacity to suffer isn’t completely forthcoming — legs have trouble keeping up with the lungs or vice versa. Still felt pretty well cooked by the end. Second 20 cut short to come back in and help with the kids.

Tags:

20 min rollers

Tabata anyhow (no specified gear)
20 sec on
10 sec off
x8

Warm up
20:00 Quickening tempo w/various efforts incl. sprint finish
3:00 Recovery
20:00 Quickening tempo w/various efforts

Tags:

I broke my front shift cable on the ride home last night, so rather than get out on the road with a half-functioning bike, I hit the trainer instead, rolling out The Sufferfest’s The Hunted video.

Basically a 5:00 sub-TT, followed by 20 min of climbing tempo (think 80 rpm) with a little recovery before a 10:00 escalation set to finish off.

Tags: ,

September 2019
M T W T F S S
« Aug    
 1
2345678
9101112131415
16171819202122
23242526272829
30  

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

Advertisements