ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 10/01/09 at 06:29 PM | Reply with quote | #1 |
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| For you Alethea!! Post away! Just hit reply each night and post your results!
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alethea
Registered: 09/18/09
Posts: 10
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| | 10/02/09 at 02:07 AM | Reply with quote | #2 |
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OK, here goes...countdown to Oceanside Half IM 2010. This is going to be my daily record of my training so that I can look back and see that I didn't just do it but actually took a conscience role in my training. It's raw, but really only meant for me to look back on.
Oct. 1st CATZ workout
*warm-up 10 min. cardio,
* Round 1: chest press, stairs, agility across the floor, SLS x3
* Round 2: stairs, UE punches, abs, plate pushes, curls x 3
Total 1 hr.
Felt great, able to keep up with group after long break. Plate pushes bite! 35 lb weight used collapsed after 100 y!
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alethea
Registered: 09/18/09
Posts: 10
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 10/02/09 at 11:12 AM | Reply with quote | #4 |
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Alethea...
Week 3:
today if you can,
10 sec on, 5 seconds off either bike on trainer or rower if you have the opportunity
20 rounds. Record total distance
Tomorrow: 40 minute run (time trial)
Day 3: Interval Swim: 6 x 3 min, rounds 1, 3, 5 rest 1 min, Rouds 2, 4, rest 2 min
Day 4: CFE REst Day
Day 5: Bike tempo ride... 3 x 12 min tempo rides at 95% of Time trial pace Recover 5 min between tempos
Day 6: Run interval: Tabata (20 on, 10 off 8 rounds treadmill at 12%
Day 7: Swim Interval: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
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alethea
Registered: 09/18/09
Posts: 10
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| | 10/02/09 at 12:51 PM | Reply with quote | #5 |
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10/2 10 sec. on 5 off on bike x 20. = 1.39 miles
fast, short, didn't feel like much. i think my slow twitch muscles take a bit longer to ramp up so maybe hit max effort at 10 sec. and then was letting off for one pedal stoke and then on again. Maybe if I was on 30 sec off 5 or 10? What do you think? i know your probably thinking "what a pain in the ass, just shut up and do the workouts" huh? Sorry.....
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 10/02/09 at 03:06 PM | Reply with quote | #6 |
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| If they were all out efforts AND you did your CF workout, then it should have been enough lol Good job! Maybe turn the tension on the trainer up??? How was the tension? |
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alethea
Registered: 09/18/09
Posts: 10
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| | 10/03/09 at 10:51 AM | Reply with quote | #7 |
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Rode on the road. That may have been the problem. I think if I was running, rowing, or on the trainer, it may have been different on the shorter interval. But on the bike, I think a 20/10 or 20/5 might have worked better. None the less, it got me on my bike and some cobwebs off.
Ran today 4.07 miles and total time was 35 min. Will try to run on trails more because road is uneven and too had a few too many run in's today. |
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alethea
Registered: 09/18/09
Posts: 10
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| | 10/05/09 at 11:46 PM | Reply with quote | #8 |
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Sunday 10/4 OFF oficial workout. Unofficial workout consisted of cleaning hardwood floors on hands and knees, rearranging office, and major house cleaning....not going to mention anything else
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alethea
Registered: 09/18/09
Posts: 10
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| | 10/05/09 at 11:50 PM | Reply with quote | #9 |
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Monday 10/5
Bootcamp with friends
*12 min run working on pose form
* 75 push up's in 2 min.
* 85 squats in 2 min.
* 50 chest to bar pull up's
* sprints 40 yd. x 3 avg. 7.6 sec
PS I know it was "off day" but I took it yesterday. Tomorrow I will do swim workout and CF WOD "Truth" My namesake
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 10/06/09 at 10:35 AM | Reply with quote | #10 |
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| Nice workout! Let me know how the swim goes! |
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alethea
Registered: 09/18/09
Posts: 10
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| | 10/06/09 at 11:26 PM | Reply with quote | #11 |
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Ok, in a nutshell that workout sucked! It was hard, heavy and not fun! Wha wha.....sorry guys. I'm all for high intensity but I don't want to bulk up and hurt myself lifting heavy like that. Totally thrashes my body. So here's how I modified it and how it went....Total time 13:57
Row 500 approx
20 burpies
18 dead lifts (35 lb. plates on each side)
16 pull up's assisted to chest
14 dips assisted. (no rings)
12 bench press (bar plus 10 lbs on each side)
10 front squats with 20 lb ball
8 sumo dead lifts 70 lbs
8 overhead press 20 pound weights each hand
4 modified handstand push-ups
0 rope
frustrated because I couldn't even come close to completing workout. NO swim because pool was changing lanes for swim team workout. I guess that's what I'm more upset about. Really was looking forward to that more than anything. So that's where the tude comes from Tomorrow is another day..... |
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alethea
Registered: 09/18/09
Posts: 10
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| | 10/08/09 at 01:54 AM | Reply with quote | #12 |
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10/7/09
3 x 12 min. intervals on the trainer @ 90%
1st set : 2.3 miles, bored out of my mind, think I was pedeling backwards. Felt really disjointed on my bike.
2nd set: 3.0 miles Moved trainer near stereo to have a beat and some motivation....helped but not able to maintain 90% intensity for entire period
3rd set: 3.4 miles....same as second but lowered resistance and higher cadence.
no CF WOD...super sore today.
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alethea
Registered: 09/18/09
Posts: 10
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| | 10/08/09 at 11:11 PM | Reply with quote | #13 |
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10/8 Tabada Intervals on the treadmill 20 on/10 off x 8.
LOVED this workout! Incline helped maintain POSE form for the first 6 sets last set was tough but felt great! Set speed @ 6.6 and incline @ 12% Total distance was approx. .47 of a mile.
no weight training today, rough night with both girls spiking fevers secondary to the flu shot yesterday. Not so sure I am a fan of it.......especially since they were healthy before.....we'll see.
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 10/09/09 at 05:05 PM | Reply with quote | #14 |
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| Good Job on the Tabata!!! Today... get a CF WOD in!!! Rest on CFE and take a time trial or tempo day tomorrow! |
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 10/12/09 at 02:55 PM | Reply with quote | #15 |
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Homework for this week:
WOD 1
Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals
Record time per 800
CF WOD
WOD 2
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
(You are considered Ultra Course... so 30 miles on the bike)
Record time
WOD 3
CF Workout and then:
Swim: 90 seconds on, 90 seconds off x 6 All out efforts. record distance
WOD 4
CF Workout then:
Run: 10 x 100m all out sprints with 90 sec recoveries…. NO PENALTIES.
WOD 5:
CF Workout, then:
Bike: 8 x 1k all out sprints w/ 2 min recoveries... NO PENALTIES.
WOD 6: CF REst Day
Cover as Much Distance as Possible Swim: 15 min
WOD 7 CFOnly
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