12-15-2010: TEMPO 85-95% RPE 16-18
Choose ONE of the following sports:
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
Post Times To Comments.
Bike: 60:05. I was on a spin bike so I had to guess at distance. Added hills in the last half to boost RPE.
Friday, December 31, 2010
Thursday, December 30, 2010
101230
StrongLifts 5x5 Workout B
Squat 5x5: 220
Overhead Press 5x5: 125
Deadlift 1x5: 275
Assistance Exercises, three rounds of:
10 pull-ups with 25 pound weight belt
10 dips with 25 pound weight belt
90 second plank
400 meter farmer's carry, 55 pound dumbbells
Squat 5x5: 220
Overhead Press 5x5: 125
Deadlift 1x5: 275
Assistance Exercises, three rounds of:
10 pull-ups with 25 pound weight belt
10 dips with 25 pound weight belt
90 second plank
400 meter farmer's carry, 55 pound dumbbells
Wednesday, December 29, 2010
101229
12-14-2010: 6x Intervals
Choose ONE of the Following Sports:
Swim: 6 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 6 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4-6 should be the same if done outside)
Run: 6 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 6 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
Post Times To Comments.
C2:
1. 3:47.5, 1:53.7/500m
2. 3:46.8, 1:53.4/500m
3. 3:46.6, 1:53.3/500m
4. 3:47.5, 1:53.7/500m
5. 3:47.5, 1:53.7/500m
6. 3:48.9, 1:54.4/500m
Total: 22:44.9, 1:53.7/500m
Warm-up:
5 minute row
Choose ONE of the Following Sports:
Swim: 6 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 6 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4-6 should be the same if done outside)
Run: 6 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 6 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
Post Times To Comments.
C2:
1. 3:47.5, 1:53.7/500m
2. 3:46.8, 1:53.4/500m
3. 3:46.6, 1:53.3/500m
4. 3:47.5, 1:53.7/500m
5. 3:47.5, 1:53.7/500m
6. 3:48.9, 1:54.4/500m
Total: 22:44.9, 1:53.7/500m
Warm-up:
5 minute row
Tuesday, December 28, 2010
101228
12-12-2010: 10x30sec Sprints
Choose ONE of the Following Sports:
Swim: 10 x 30sec Sprints all out efforts using paddles and buoy… 2 min recovery between sprints.
Bike: 10x 30sec Hill Sprints, all out efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. “Come into the hill at speed to maximize the 30sec sprint”
Run: 10x 30sec Hill Sprints, All out efforts. 30sec rest at top before descending hill easy, “walk if needed”. Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints
C2: 10x30sec Sprints all out efforts. Damper setting is choice,“Come into each sprint at speed to maximize the 30 sec sprint” 2 min recovery between sprints.
“Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint”
Post Distances/speeds/watts To Comments.
C2:
1. 168m, 1:29.2/500m
2. 172m, 1:27.2/500m
3. 169m, 1:28.7/500m
4. 166m, 1:30.3/500m
5. 161m, 1:33.1/500m
6. 158m, 1:34.9/500m
7. 159m, 1:34.3/500m
8. 158m, 1:34.9/500m
9. 156m, 1:36.1/500m
10. 154m, 1:37.4/500m
Total: 1621m, 1:32.5/500m
Warm-up:
5 minute row
Choose ONE of the Following Sports:
Swim: 10 x 30sec Sprints all out efforts using paddles and buoy… 2 min recovery between sprints.
Bike: 10x 30sec Hill Sprints, all out efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. “Come into the hill at speed to maximize the 30sec sprint”
Run: 10x 30sec Hill Sprints, All out efforts. 30sec rest at top before descending hill easy, “walk if needed”. Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints
C2: 10x30sec Sprints all out efforts. Damper setting is choice,“Come into each sprint at speed to maximize the 30 sec sprint” 2 min recovery between sprints.
“Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint”
Post Distances/speeds/watts To Comments.
C2:
1. 168m, 1:29.2/500m
2. 172m, 1:27.2/500m
3. 169m, 1:28.7/500m
4. 166m, 1:30.3/500m
5. 161m, 1:33.1/500m
6. 158m, 1:34.9/500m
7. 159m, 1:34.3/500m
8. 158m, 1:34.9/500m
9. 156m, 1:36.1/500m
10. 154m, 1:37.4/500m
Total: 1621m, 1:32.5/500m
Warm-up:
5 minute row
Sunday, December 26, 2010
101226
StrongLifts 5x5 Workout A
Squat 5x5: 215
Bench Press 5x5: 175
Inverted Rows 3x12
Assistance exercises:
Push-ups (3x24)
Reverse crunches (3x24)
Did this at the PAC on free weights. Squats were good, but stalled out on the bench press.
5-4-3-3-3.
Squat 5x5: 215
Bench Press 5x5: 175
Inverted Rows 3x12
Assistance exercises:
Push-ups (3x24)
Reverse crunches (3x24)
Did this at the PAC on free weights. Squats were good, but stalled out on the bench press.
5-4-3-3-3.
Thursday, December 23, 2010
101223
12-11-2010: Time Trial D10
Choose ONE of the following sports and do the following for your distance:
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k
Post Times to Comments.
C2 2k: 7:15.8, 1:48.9/500m
Warm-up:
5 minute row
Choose ONE of the following sports and do the following for your distance:
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k
Post Times to Comments.
C2 2k: 7:15.8, 1:48.9/500m
Warm-up:
5 minute row
Wednesday, December 22, 2010
101222
StrongLifts 5x5 Workout B
Squat 5x5: 210
Overhead Press 5x5: 120
Deadlift 1x5: 265
Assistance Exercises, three rounds of:
10 pull-ups with 25 pound weight belt
10 dips with 25 pound weight belt
90 second plank
400 meter farmer's carry, 55 pound dumbbells
Squat 5x5: 210
Overhead Press 5x5: 120
Deadlift 1x5: 265
Assistance Exercises, three rounds of:
10 pull-ups with 25 pound weight belt
10 dips with 25 pound weight belt
90 second plank
400 meter farmer's carry, 55 pound dumbbells
Tuesday, December 21, 2010
101221
12-10-2010: 3x3min 1:1
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
3×3 min Intervals w/3min Recovery Between Intervals
Objective is to hold the Highest AVE. Pace for Run and Swim: Bike and C2, Highest AVE. Watts
Post Distances/watts/paces To Comments.
C2:
1. 879m / 326 Watts / 1:42.3/500m
2. 805m / 250 Watts / 1:51.8/500m
3. 813m / 258 Watts / 1:50.7/500m
Total: 2498m / 277 Watts / 1:48.0/500m
Warm-up:
5 minute row
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
3×3 min Intervals w/3min Recovery Between Intervals
Objective is to hold the Highest AVE. Pace for Run and Swim: Bike and C2, Highest AVE. Watts
Post Distances/watts/paces To Comments.
C2:
1. 879m / 326 Watts / 1:42.3/500m
2. 805m / 250 Watts / 1:51.8/500m
3. 813m / 258 Watts / 1:50.7/500m
Total: 2498m / 277 Watts / 1:48.0/500m
Warm-up:
5 minute row
Monday, December 20, 2010
101220
StrongLifts 5x5 Workout A
Squat 5x5: 205
Bench Press 5x5: 170
Inverted Rows 3x12
Assistance exercises:
Push-ups (3x24)
Reverse crunches (3x24)
400 meter farmer's carry, 55 pound dumbbells
Squat 5x5: 205
Bench Press 5x5: 170
Inverted Rows 3x12
Assistance exercises:
Push-ups (3x24)
Reverse crunches (3x24)
400 meter farmer's carry, 55 pound dumbbells
Friday, December 17, 2010
101217
StrongLifts 5x5 Workout A/B
Bench Press 5x5: 165
Overhead Press 5x5: 115
Inverted Rows 3x12
Assistance Exercises, three rounds of:
10 pull-ups with 25 pound weight belt
10 dips with 25 pound weight belt
90 second plank
400 meter farmer's carry, 55 pound dumbbells.
Tried doing squats and bench presses but my back was too tender from my last chiropractic adjustment so I mixed up workouts A and B. Hopefully I can pick up where I left off on Monday.
Bench Press 5x5: 165
Overhead Press 5x5: 115
Inverted Rows 3x12
Assistance Exercises, three rounds of:
10 pull-ups with 25 pound weight belt
10 dips with 25 pound weight belt
90 second plank
400 meter farmer's carry, 55 pound dumbbells.
Tried doing squats and bench presses but my back was too tender from my last chiropractic adjustment so I mixed up workouts A and B. Hopefully I can pick up where I left off on Monday.
Thursday, December 16, 2010
101216
12-08-2010: Tabata
Chose ONE of The Following Sports:
20:10 x 8 rounds, 20 seconds on 10 seconds off 8x’s, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8
Post Distances/Paces/ Watts To Comments.
C2:
115
113
107
103
100
99
96
97
Total:
831m 1:36.2/500m
Last time (101207):
824m 1:37.0/500m
Warm-up:
5 minute row
Chose ONE of The Following Sports:
20:10 x 8 rounds, 20 seconds on 10 seconds off 8x’s, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8
Post Distances/Paces/ Watts To Comments.
C2:
115
113
107
103
100
99
96
97
Total:
831m 1:36.2/500m
Last time (101207):
824m 1:37.0/500m
Warm-up:
5 minute row
Wednesday, December 15, 2010
101215
12-07-2010: Tempo 80-85% RPE 15-17
Choose ONE of the following Sports:
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave Grade.
Run: 25min Hill Climb, 4-8% ave Grade.
C2: 20min, Damper between 5-8, Hold WATTS @ 50-120 above body weight.
Post Distances/ Watts To Comments.
C2: 5112m, 1:57.3/500m. Avg. watts: 216. So, I failed to keep the watts between 220-290 as rx'd. Started off trying to keep a 250 avg. but that went to hell quicker than I hoped. Next time try holding a 230 avg. and hold it for longer. Damper at 7.
Warm-up:
15 pull-ups, 15 dips
5 minute row
Choose ONE of the following Sports:
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave Grade.
Run: 25min Hill Climb, 4-8% ave Grade.
C2: 20min, Damper between 5-8, Hold WATTS @ 50-120 above body weight.
Post Distances/ Watts To Comments.
C2: 5112m, 1:57.3/500m. Avg. watts: 216. So, I failed to keep the watts between 220-290 as rx'd. Started off trying to keep a 250 avg. but that went to hell quicker than I hoped. Next time try holding a 230 avg. and hold it for longer. Damper at 7.
Warm-up:
15 pull-ups, 15 dips
5 minute row
Tuesday, December 14, 2010
101214
Tuesday, 12.07.10: 24min Pyramid
Choose ONE of The Following Sports
Swim, Bike, Run, C2
4min on, 2min off, 5min on, 2min off, 6min on, 2min off, 5min on, 2min off, 4min on Done!
Cover as Much Distance as Possible on Each Interval.
C2:
1. 1101, 1:48.9/500
2. 1335, 1:52.3/500
3. 1532, 1:57.4/500
4. 1234, 2:01.5/500 (boo)
5. 1032, 1:56.2/500
Total: 6234, 1:55.4/500
Warm-up:
15 pull-ups, 15 dips
5 minute row
Choose ONE of The Following Sports
Swim, Bike, Run, C2
4min on, 2min off, 5min on, 2min off, 6min on, 2min off, 5min on, 2min off, 4min on Done!
Cover as Much Distance as Possible on Each Interval.
C2:
1. 1101, 1:48.9/500
2. 1335, 1:52.3/500
3. 1532, 1:57.4/500
4. 1234, 2:01.5/500 (boo)
5. 1032, 1:56.2/500
Total: 6234, 1:55.4/500
Warm-up:
15 pull-ups, 15 dips
5 minute row
Monday, December 13, 2010
101213
StrongLifts 5x5 Workout A
Squat 5x5: 200
Bench Press 5x5: 155
Inverted Rows 3x12
Assistance exercises:
Push-ups (3x24)
Reverse crunches (3x24)
400 meter farmer's carry, 55 pound dumbbells. Made it the first 200 meters without dropping for the first time. Dropped only once on the second 200 meters.
Squat 5x5: 200
Bench Press 5x5: 155
Inverted Rows 3x12
Assistance exercises:
Push-ups (3x24)
Reverse crunches (3x24)
400 meter farmer's carry, 55 pound dumbbells. Made it the first 200 meters without dropping for the first time. Dropped only once on the second 200 meters.
Friday, December 10, 2010
101210
StrongLifts 5x5 Workout B
Squat 5x5: 195
Overhead Press 5x5: 110
Deadlift 1x5: 255
Assistance Exercises, three rounds of:
10 pull-ups with 25 pound weight belt
10 dips with 25 pound weight belt
90 second plank
400 meter farmer's carry, 55 pound dumbbells
Squat 5x5: 195
Overhead Press 5x5: 110
Deadlift 1x5: 255
Assistance Exercises, three rounds of:
10 pull-ups with 25 pound weight belt
10 dips with 25 pound weight belt
90 second plank
400 meter farmer's carry, 55 pound dumbbells
Thursday, December 9, 2010
101209
Saturday, 12.04.10: Time Trial T8
Choose ONE of the following:
All times are at Time Trial effort.
Swim: SC:10min LC:15min U:20min
Bike: SC:20min LC:30min U: 1hr
Run: SC: 20min LC:30min U: 1hr
C2: SC: 10min LC: 15min U: 20min
Post Distances To Comments.
C2 10 min: 2641m, 1:54.3/500m
Short on time so couldn't go over 10 min.
Choose ONE of the following:
All times are at Time Trial effort.
Swim: SC:10min LC:15min U:20min
Bike: SC:20min LC:30min U: 1hr
Run: SC: 20min LC:30min U: 1hr
C2: SC: 10min LC: 15min U: 20min
Post Distances To Comments.
C2 10 min: 2641m, 1:54.3/500m
Short on time so couldn't go over 10 min.
Wednesday, December 8, 2010
101208
12-02-2010: 1min Ladder
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike Run, C2
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
Post Distances To Comments
C2:
1. 293m, 1:42.3/500m
2. 294m, 1:42.0/500m
3. 289m, 1:43.8/500m
4. 286m, 1:44.8/500m
5. 280m, 1:47.1/500m
6. 273m, 1:49.8/500m
7. 266m, 1:52.7/500m
8. 265m, 1:53,2/500m
9. 270m, 1:51.1/500m
10. 272m, 1:50.2/500m
11. 281m, 1:46.7/500m
Total: 3068, 1:47.5/500m
Warm-up:
5 minute row
3068m 1:47.5/500m
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike Run, C2
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
Post Distances To Comments
C2:
1. 293m, 1:42.3/500m
2. 294m, 1:42.0/500m
3. 289m, 1:43.8/500m
4. 286m, 1:44.8/500m
5. 280m, 1:47.1/500m
6. 273m, 1:49.8/500m
7. 266m, 1:52.7/500m
8. 265m, 1:53,2/500m
9. 270m, 1:51.1/500m
10. 272m, 1:50.2/500m
11. 281m, 1:46.7/500m
Total: 3068, 1:47.5/500m
Warm-up:
5 minute row
3068m 1:47.5/500m
Tuesday, December 7, 2010
101207
WEDNESDAY, 12.01.10: TABATA
3+ Hours After CFE Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8
Post Distances/Paces To Comments
C2:
117
112
106
103
99
97
96
94
Total:
824m 1:37.0/500m
101109:
Total: 792 (1:41.0 500 meter pace)
Warm-up:
5 minute row
3+ Hours After CFE Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8
Post Distances/Paces To Comments
C2:
117
112
106
103
99
97
96
94
Total:
824m 1:37.0/500m
101109:
Total: 792 (1:41.0 500 meter pace)
Warm-up:
5 minute row
Monday, December 6, 2010
101206
StrongLifts 5x5 Workout A
Squat 5x5: 190
Bench Press 5x5: 150
Inverted Rows 3x12
Assistance exercises:
Push-ups (3x24)
Reverse crunches (3x24)
400 meter farmer's carry, 55 pound dumbbells
Squat 5x5: 190
Bench Press 5x5: 150
Inverted Rows 3x12
Assistance exercises:
Push-ups (3x24)
Reverse crunches (3x24)
400 meter farmer's carry, 55 pound dumbbells
Friday, December 3, 2010
101203
11-29-2010: Tempo 85-95%
Choose ONE of the following sports:Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
Post Times To Comments
C2:
1. 5:54.8, 1:58.2/500m
2. 5:40.4, 1:53.4/500m
Total: 11:35.2, 1:55.8/500m
Warm-up:
20 GHD sit-ups, 20 back extensions with 25 pound plate, 15 pull-ups, 15 dips
20 GHD sit-ups, 20 back extensions with 25 pound plate, 15 pull-ups, 15 dips
Choose ONE of the following sports:Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
Post Times To Comments
C2:
1. 5:54.8, 1:58.2/500m
2. 5:40.4, 1:53.4/500m
Total: 11:35.2, 1:55.8/500m
Warm-up:
20 GHD sit-ups, 20 back extensions with 25 pound plate, 15 pull-ups, 15 dips
20 GHD sit-ups, 20 back extensions with 25 pound plate, 15 pull-ups, 15 dips
Thursday, December 2, 2010
101202
StrongLifts 5x5 Workout B
Squat 5x5: 185
Overhead Press 5x5: 105
Deadlift 1x5: 245
Assistance Exercises, three rounds of:
10 pull-ups with 25 pound weight belt
10 dips with 25 pound weight belt
90 second plank
Squat 5x5: 185
Overhead Press 5x5: 105
Deadlift 1x5: 245
Assistance Exercises, three rounds of:
10 pull-ups with 25 pound weight belt
10 dips with 25 pound weight belt
90 second plank
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