March 14, 201412 yr My tomorrow: #1: Variably paced 75s Type: Swim Planned Duration: 1:00 Description: WU: 200 pull. 100 kick. 300 swim. 100 kick. MS: 4 x 75 (10”) done as 25 fast, 25 slow, 25 fast. 1-minute rest. 4 x 75 (10”) done as 25 fast, 25 slow, 25 fast. 1-minute rest. 4 x 75 (10”) done as 25 fast, 25 slow, 25 fast. 1-minute rest. 4 x 75 (10”) done as 25 fast, 25 slow, 25 fast. 10 x 25 fast (30”). 8 x 50 fast (30”). CD: 500 very easy. Total: 2950 Pre-Activity Comments: #2: Easy ride Type: Bike Planned Duration: 1:00 Description: Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm. Pre-Activity Comments: This is a bike-run combination workout. Transition quickly to the following run. #3: AeT Steady State Type: Run Planned Duration: 1:30 Description: BT: Warm-up well. Then on a mostly flat course run 40 minutes at 20 bpm below your 5a zone (LTHR). Focus on good form with a high cadence (88+ rpm) and flat footstrike with weight toward ball of foot (not on toes). Just before footstrike the foot should paw back slightly. Pre-Activity Comments: Your 5a zone is your lactate threshold heart rate (LTHR). This is the intensity at which you first begin to breathe hard. It is approximately 15-20bpm below your max heart rate.
March 14, 201412 yr ^ Do you have a tri coach? Only I am going to fully appreciate that workout.Nope. Only ones close are in Louisville but frankly I have friends who use them and I don't think they are getting spectacular results from them --- especially for the money. A friend (AA triathlete in 2013) turned me on to this plan. It was $100 I think - Joe Friel's Advanced Olympic plan. He trains solely on those plans and has for years. Though he DOES have a power meter and buys the plans suited for them.
March 15, 201412 yr Did the CrossFit games open WOD 14.3 this afternoon. Ended up with 105 reps, was pretty happy with that. My goal was to get at least 100. Was doing pretty good until I got to the 275lb dead lifts. Had to do singles and was able go get 15. Really concentrated on form so it was slow going.
March 15, 201412 yr A chick I run with (and owner of a CF gym) is currently 2nd in the region on the latest WOD. Exactly how big are the regions? Tell your friend that after doing this work out and see some of the stronger cross fitters in my gym do it I've got a lot of respect for her score. While the ladies seem to be putting up slightly bigger numbers then the men her score is very good. This one definitely favored the stronger competitors. Our strongest ladies haven't done it yet but I'll be surprised if they put much better, and that includes one that will likely make regionals for a second year.
March 15, 201412 yr I'm down 19 pounds and quickly gaining strength. 81 more pounds to go, and already feel like a new person. So pumped. 2 weeks in, as many as it takes.
March 15, 201412 yr Nothing special. Just an easy 21 mile run scheduled for tomorrow.Knocked that out rather easily. I was thinking, that is the 19th time I've traversed at least 20 miles.
March 16, 201412 yr Well. That sucked big time. Wheels started coming off around 45 minutes into the run. By 55 minutes I was in full blown survival mode. Not used to the any heat and probably bit off a little too much with the hilly course I chose. At 55 minutes my HR spiked to 215. Poured some water over myself and did a run/jog/walk combo to get back to my car 1:15 in. Bike was great though and swim wasn't too shabby either.
March 16, 201412 yr I'm struggling right now with my running. I have asthma and for some reason I am having problems catching my breath on the start of my run. Seems like 2-3 miles in it gets better, but that first mile is very difficult. It's starting to get to where it's no longer any fun to go out for a run. Fun or not I still continue to fight and hope it passes. Just sick of feeling like a fish out of water.
March 16, 201412 yr Today, Your Workouts for Sunday, March 16 #1: AeT Steady State Type: Bike Planned Duration: 3:00 Description: BT: Warm up 20-30 minutes. Then ride 90 minutes steady at 20 beats per minute below your 5a zone (LTHR). Observe power at this effort if you have a powermeter. What was your average power for the steady state portion? On the trainer now. Gonna cut the hour cool down to 30 minutes for an overall ride of 2:30.
March 20, 201412 yr I'm struggling right now with my running. I have asthma and for some reason I am having problems catching my breath on the start of my run. Seems like 2-3 miles in it gets better, but that first mile is very difficult. It's starting to get to where it's no longer any fun to go out for a run. Fun or not I still continue to fight and hope it passes. Just sick of feeling like a fish out of water. Hang in there, Rebel. Hope you find a way to enjoy running again.
March 20, 201412 yr I'm down 19 pounds and quickly gaining strength. 81 more pounds to go, and already feel like a new person. So pumped. 2 weeks in, as many as it takes. :clap: :clap: :clap: :thumb: :thumb:
March 20, 201412 yr Got out for a 3 mile run. Felt great! I was travelling and got away from working out for about a week. Ready to get back into it again.
March 20, 201412 yr Hang in there, Rebel. Hope you find a way to enjoy running again. I have the cure.. I am going to Florida next week and will not return until the first of May. I see warmth and flat roads in my future!!!!!!
March 22, 201412 yr CrossFit Open WOD this week 14 min AMRAP 60 calorie row 50 toes to bar 40 wall balls 30 cleans (135lb for men / 95lb for women) 20 ring muscle ups Did it tonight, got 16 reps into the cleans for a total of 166 reps. Was all kinds of suck.
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