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

26 comments:

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

    couplet
    8:10

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  2. 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.

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  3. 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

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  4. 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.

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  5. 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

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  6. 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

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  7. 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

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  8. 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...

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  9. 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?????

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  10. 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.

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  11. 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

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  12. 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)

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  13. 100% runs: 1:09,1:11,1:16
    3min rest
    Couplet: 9:30

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  14. 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)

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  15. 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

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  16. 400's went well. They felt fast and the weather couldn't have been better.

    Rest 10 min

    Couplet: 9:29

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  17. 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.

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  18. (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

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  19. 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

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  20. 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

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  21. 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

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  22. 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

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  23. 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... :(

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  24. Run - yuk.
    Couplet 9.18

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  25. 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!

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