- 1+ mile warm-up & cool-down - 400: 88 (woof) - only timed the first and last 2 fartleks to ensure consistency (18, 18, 18, 17) (also woof) total ~16:15 for the 2 miles - 3 min rest (i was getting antsy) - 100's ~16 sec ea, 50's ~7 sec ea. (took a 1.5 min rest between the 100's & 50's) - raced a semi on the way home (i won)
Then I did a core circuit: 30sec first set/15sec second set
Band Lunges w/ backhand Kayaks w/ body bar Overhead Med Ball Throws Windshield Wipers Oblique Sit-Ups 15/15/15/15 Side Plank Dips 7/7/7/7 Plank 60sec/40sec Sledgehammers
I am slow in the morning:
ReplyDelete- 1+ mile warm-up & cool-down
- 400: 88 (woof)
- only timed the first and last 2 fartleks to ensure consistency (18, 18, 18, 17) (also woof) total ~16:15 for the 2 miles
- 3 min rest (i was getting antsy)
- 100's ~16 sec ea, 50's ~7 sec ea. (took a 1.5 min rest between the 100's & 50's)
- raced a semi on the way home (i won)
Quad rehab, core/abs/back/arms, 30min light biking, feeling pretty good! Maybe some throwing tonight.
ReplyDeleteRan track workout with Andy. 400: 77
ReplyDeleteFartleks were in 15-17 range
100's 14 14 15 15
Didn't time 50's, as we were running on grass to avoid people.
TRACK! with KG, while Liz and Kendra laughed at us!
ReplyDelete400 was 77
Like KG said they were in the 15 - uppper 17's
Total time for the whole fartlek was just under 16 minutes
100's were 16 14 15 15
i had times for the 50's 7,8,7,8 we did run them on grass to avoid the nightmare of people on the track.
400: 79
ReplyDeleteFartleks
100s: 17, 16, 17, 17
50s: 8, 7, 8, 8
Then I did a core circuit:
30sec first set/15sec second set
Band Lunges w/ backhand
Kayaks w/ body bar
Overhead Med Ball Throws
Windshield Wipers
Oblique Sit-Ups 15/15/15/15
Side Plank Dips 7/7/7/7
Plank 60sec/40sec
Sledgehammers
Legs:
ReplyDelete3x 20lunges (20lbs.)
3x 20step ups (15lbs.)
3x 15calf raises (50lbs.)
3x 10 hamstring curls with ball
3x 12 hip adduction (65lbs)
3x 12 hip abduction (65lbs)
Track workout as posted...only modification is I did 4x50's from the ground
29 mile bike ride and crossfit.
ReplyDeleteFive rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
30, 35, 35, 40, 45
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ReplyDeleteFrom Monday,
ReplyDelete400: 80
Fartleks
100s: 14 15 15 15
didn't time 50s
From Last Night,
3 miles in 21:45 (7:15 pace)
So psyched for this weekend.
"Keep swingin' charlie maybe you'll give'em a cold." (fuck the flu)