Track workout tonight at Rocky Hill High school with some people.
5:39
76, 79, 81, 74
Bookends felt good...but were slower than I thought they were going to end up. The middle was miserable. I hate track workouts.
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Continued my getting up at 5am thing. Was feeling kind of beat up this morning, so didn't head down to hit the bike, but instead did some stretching and foam rolling for about 30 minutes, so that made me feel pretty good. Breakfast of eggs and sriracha topped off the morning. (mmmm, cock sauce)
ReplyDeleteCP plyos, running form, acceleration. Running: 5min @ 8:49min/mi, 20min @ 8min/mi, 5min @ 8:49min/mi, 2min cool down.
ReplyDelete1x400
ReplyDelete2x200
3x100
4x50
practice 1.5 hours:
throwing, hot/box
I did the mile in 5:50
ReplyDelete400 times: 75 75 74 78.
While running, I also dodged:
3 x tricycle
3 x soccer ball
super-setted with
6 x old lady jogging in full length dress
KG
6:30 88 86 83 82
ReplyDeletePete and I did this at BAD:
ReplyDeleteComplex Leg Training:
4x5 Deadlift Explosive Drops (First set at 60% 1RM, rest super heavy)
4x5 (each leg) Single Leg Box Jumps (Jump w/ Both Feet, One Leg lands on the box, fast so it's a plyo)
Lactic Acid Threshold Training:
10 Mtn. Climbers
40 yd Sprint
10 Mtn. Climbers
40 yd Sprint
15 Weighted Squat Jumps (25-30 lbs)
20 Tuck Jumps
80 yd Sprint pulling chains (about 45 lbs)
x 2 sets
Core:
Bird/Dogs 1 min hold same side, 20 reps Opposite sides
6'' Straight Leg Holds 1 min
Slide Board Planks Alternating Hand Pushes 1 Min
20 Windshield Wipers w/ SB in Feet
20/20/20 V-Sit Med Ball Throws (Reg, Side, Reach)
50 Body Bar Twists
15 each side Obliques Sit-Ups
If anyone is interested in training with us at BAD in Shelton, CT on Wednesday nights, send me an email!
Track workout with Jordan and Korber. Was hoping that Korber would push me harder, but he died after the mile until the very last 400.
ReplyDelete5:42 mile, felt like I was dragging ass, but fastest mile this season and 3rd fastest ever (5:24, 5:27)
76, 78, 81, 75
Then Crossfit with Jordan and Dave:
For time:
Row 500 meters (SUB 100 SDHP 26lbs)
150 Double-unders (Sub 150 single unders, 150 tuck jumps)
50 Burpees
Total: 16:05
Felt like I could have gone a bit harder during the track workout, but it was tough to gauge, especially since this is my third track workout in as many days. Won't be doing that again, that's for sure.
Ran by myself at Manchester High.
ReplyDelete2 mile warmup @ 8min pace
plyos
6:15 mile
76/78/72/76
1 mile cooldown
stretching
core
Felt good after end of mile, could have been faster with someone to push me. Overall, satisfied given the mileage I've been putting in lately (Big Sur Marathon in less than 3 weeks).
Track with Andy:
ReplyDeleteMile in 6:12 (splits 92, 94, 94 91)
400's: 83, 84 / 81, 80*
Throwing
Pushed through the hurt half-way in the 3rd & 4th 400's & felt good.
*I got some redemption for KG & kicked that kid's tricyle during this one.
Track!
ReplyDeleteMile in 6:09
400 78, 80, 76, 76
Throwing also.
I was tempted to tackle 5 children but resisted due to desire not to be arrested. i really enjoyed guessing which way children were going to run in front of me and void them.