sun, nov 21, 2010

TRAINING:

Run 400 m @ 70%
rest 1 min
Run 400 m @ 80%
rest 2 min
Run 400 m @ 90%
rest 3 min
Run 400 m @ 100%
rest 1 min
Run 400 m @ 50%
rest 1 min
Run 400 m @ 100%
rest 1 min
Run 400 m @ 50%
rest 1 min
Run 400 m @ 100%
rest 1 min
Run 400 m @ 50%

rest as needed

5 rounds for time:
15 burpees
50 double unders

post times of runs and time of circuit to comments

27 comments:

Gord said...

No runs. good hip is acting up. Running seems to bother it. Did some airdyne

couplet
8:10

Samy said...

Couplet: 10:33

Double unders need work and my rope is garbage it spins super slow. Anyone have recommendations on a good jump rope? Preferably from a retailer in Canada.

Arjuna @CFN said...

70%- 1:24
80%- 1:17
90%- 1:14
100%- 1:07
50%- 2:00
100%- 1:12
50%- 2:00
100%- 1:07
50%- 2:00

Rest 10min

Metcon: 8:34

Hammies were smoked from yesterday. Felt slow. Cardio felt gd just felt slow

Cody B said...

Training

70% -1:34
80% -1:26
90% -1:19
100% -1:13
50% -2:26
100% -1:19
50% -2:11
100% -1:17
50% -2:26

Rest 5 minute

Metcon = 7:45

Legs felt good on metcon after runs. Forearms were trashed and only was able to do 1st set of d.u's unbroken.

Chelsea said...

burpee/double unders:
12:42

Chelsea said...

did not do the 400m intervals. i went for a 3 mile run instead then wanted to hit a metcon. it wasgood! hopefully i will have time to do the 400m runs later at the track

Stephen B. said...

Runs:
70% (2:06 @ 7mph)
80% (1:46 @ 8mph)
90% (1:40 @ 9 mph)
100% (1:26 @ 10.5mph)
50% (2:30 @ 6mph)
100% (1:24 @ 11mph)
50% (2:18 @ 6.5mph)
100% (1:18 @ 12mph...maxed out treadmill)
50% (2:18 @ 6.5mph)

done on a treadmill and gauged percentages all wrong. did not feel terribly challenged until last 100%, and even then had some gas in the tank. I'll know for next time. runs felt good throughout though...

rest 10-15 min

met-con

8:14...all DU's UB...first and last set of burpees UB...2/3/4 broken into 3 sets of 5

Angelo Fosco said...

Had to do 3 laps on an indoor track where 10.5 laps is a mile. So did roughly 454m instead of 400m

70% - 2:04
80% - 1:55
90% - skip, time restraints
100% - 1:33
50% - 2:12
100% - 1:41
50% - 2:20
100% - 1:46
50% - 2:24

Rest 10 minutes

Metcon: 8:47

Joel B. said...

70%: 1:27
80%: 1:20
90%: 1:14
100%: 1:08
50%: 2:15
100%: 1:10
50%: 2:13
100%: 1:12
50%: 2:10

10 min rest

couplet: 11:47

seriously had a rough time on the couplet. maybe doing thursday's wod on friday and then doubles yesterday and today. I dunno...

Sean LeFloch said...

Only posting 100% efforts:
1:14,1:12,1:08
20min rest
Couplet 6:42
Burpees no problem, forearms get smoked quickly on high rep doubles. Need to learn to relax forearms.

Had better nights sleep and felt better today...correlation?????

Lars said...

Part 1 - did on recumbant bike at work, since my ankle is still bothering me...Did .65k for each 400m run.

Part 2 - did 15 burpees + 100m row, instead of DU's...7:02

Felt okay today, need to push it more on days like today.

Michael McCabe said...

70% - 1:30
80% - 1:23
90% - 1:18
100s - 1:18, 1:23, 1:19
50s - 2:20, 2:10, 2:10
couldn't find that next gear today...

couplet - 7:49

derb said...

26/m/145

Runs: I went way to fast during the 70% and my 100% felt like 90% so stop after the first one. I got 3 good 90% efforts in. I tried running straight out of bed with no food and I didn't like it.

Couplet: 9:52(DU still a major weakness but I had a couple of 30 sets so I'm still happy)

Chris Dunkin said...

100% runs: 1:09,1:11,1:16
3min rest
Couplet: 9:30

jerf said...

Runs on a treadmill:
70%-2:01
80%-1:50
90%-1:40
100%-1:32
50%-2:17
100%-1:34
50%-2:17
100%-1:29
50%-2:17

I'm a wussy runner so I definitely gamed this one, but karma was quickly delivered when I went on to the couplet (5 min rest). I used the gym's provided jump rope which felt like a 12lb slinky; the faster I swung, the longer it got. Each rep sounded like a light saber battle...

Couplet: 15:58 (Me and my weighted slinky averaged 4,000 watts)

Soren said...

Run times:
70%: 1.30
80%: 1.25
90%: 1.15
100%: 1.08
50%: 2.00
100%: 1.06
50% 2.00
100%: 59

Rested 5 min (not enough!)

Burpees and D/U: 9.46

Nice hot day, was really tired and sore hammys.
I stopped being a pussy on the last run and went 100%.
Was toasted for the burpees and D/U.

Soren

Aaron Betts said...

400's went well. They felt fast and the weather couldn't have been better.

Rest 10 min

Couplet: 9:29

Anthony Skvarka said...

did not time my 400's

couplet at 8.21

Pete @ CFN said...

400m runs
70%- 1:20
80%- 1:12
90%- 1:04
100%- 1:04
50%- 2:00
100%- 1:14
50%- 2:00
100%- 1:06
50%- 2:00

Rest 10min

5 Rounds:
15 burpees
50 double unders
8:04

Runs went OK; thought I would have faster gear for 100%s but not today. The couplet was bizarre- some of my slowest burpees combined with all DUs unbroken…a pleasant surprise.

Thad said...

(Subbed rower) to cold and snowy to run outside
1:26
1:23
1:21
1:15
2:04
1:17
1:59
1:18
2:03

10-15 min rest

Couplet
8:03

Jesse J WellRock said...

My 70,80 and 90 percent all felt the same slow and heavy so I called it today and worked on form for the remainder of the sets. I know I didn't eat enough between yesterday's training and today's. Tomorrow will be better

Jon Sinclair said...

70%- 1:23
80%- 1:21
90%- 1:18
100%- 1:12
50%- 1:41
100%- 1:11
50%- 1:40
100%- 1:07
50%- 1:46

Rested 8 min

Couplet : 9:36

Brandon said...

Late Posting from yesterday
400s:
1:47
1:34
1:23
1:15
2:30
1:16
2:30
1:15
2:31

Postponed metcon...sinuses congested and DUs hurt the head. Will do later Monday if possible

Spider said...

Runs felt ok, a little heavy-footed. Couplet was a bit in my kitchen today. Just gassed.

70, 80, 90%- 1:28, 1:23, 1:18
100%- 1:11, 1:17, 1:16
50%- 1:40, 1:44, 1:38
(checked it, my 400m PR is 1:06)

Couplet- 9:29 bleh

Emilie P-B said...

Burpees/DU (done 15 min after monday's workout, after the push-jerk and ctb chin-ups)

About 11 min. The guy in charge of the time forgot to stop the clock... :(

Random Acts of Fitness said...

Run - yuk.
Couplet 9.18

Christa said...

70% - 2:03
80% - 1:52
90% - 1:38
100% - 1:32
50% - 2:28
100% - 1:32
50% - 2:18
100% - 1:35
50% - 2:20

Rest 5min

couplet 11:53
my legs were smoked! Couldn't string my double unders together at all!! I blame my 1.5 hr mountain biking from yesterday!