Oh golly, I'm out of shape! My legs are soooo sore, I was trying so hard to disguise from Jeff how sore I was but he worked out pretty quickly that I'm soft at the moment.
I had so much fun running with Fi this morning, what's a little bit of DOMS between friends? (ok, alot).
We did 20 repeats of 1 min sprint, 1 min jog recovery. My sprints weren't very sprinty but I still pushed out what I could and got more than a little vommy. All up I did just over 7km in 40 minutes. Not bad, but not great.
Pm at the Gym was tough. I chose the 12kg kb to my shame, but the black spots and vomit feeling makes me think I made the right choice.
round body pass 20 ew x 2
OA swing 20 es
OA swing 10 es
OA swing 9 es
OA swing 8es
OA swing 7es
OA swing 6es
OA swing 5es
OA swing 4es
OA swing 3es
OA swing 2es
OA swing 1es
From here on in, I'll call that pattern '10 down'.
cleans 20 es
cleans 10 down
jerks 10 es
jerks 10 down
LCCJ 10 es x 3
LCCJ 5 down
the end.
Showing posts with label sprint. Show all posts
Showing posts with label sprint. Show all posts
Tuesday, October 4, 2011
Friday, February 11, 2011
Faster than the speed of light!
Thurs AM
I had intended doing a pyramid at Fawkner Park but a change in breakfast venue saw me running from Albert Park. I felt like I had no go in the legs at all and was running really low to the ground so I changed plans and stuck to a lower distance today for the efforts. About 1/2 way through the sprints I felt so bad I was considering calling it quits, thinking RESPECT for anybody who can do efforts by themself and give it every time. Then I looked at my watch
3:28 pace.....................WTF???????????!!!!!!!!!
Ok, I'll try a bit harder on the next one
3:23 pace!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I've never run that fast before. SHAZAM!
warm up
10 x 200m sprints
cool down
total distance 6.3kms
Jeff's Shed
2 x 20 deck squats
3 times through
3 phase split squat, hold 5 secs x 5
single leg jump box to squat 10 es
3 times through
48 kg Bulgarian split lunge x 5
Bulgarian split jump x 10
16kg KB
3 x 5 double clean and jerk
20kg KB
100 1A swings, swap hands on 50
Dragon Flags
2 x 5
I had intended doing a pyramid at Fawkner Park but a change in breakfast venue saw me running from Albert Park. I felt like I had no go in the legs at all and was running really low to the ground so I changed plans and stuck to a lower distance today for the efforts. About 1/2 way through the sprints I felt so bad I was considering calling it quits, thinking RESPECT for anybody who can do efforts by themself and give it every time. Then I looked at my watch
3:28 pace.....................WTF???????????!!!!!!!!!
Ok, I'll try a bit harder on the next one
3:23 pace!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I've never run that fast before. SHAZAM!
warm up
10 x 200m sprints
cool down
total distance 6.3kms
Jeff's Shed
2 x 20 deck squats
3 times through
3 phase split squat, hold 5 secs x 5
single leg jump box to squat 10 es
3 times through
48 kg Bulgarian split lunge x 5
Bulgarian split jump x 10
16kg KB
3 x 5 double clean and jerk
20kg KB
100 1A swings, swap hands on 50
Dragon Flags
2 x 5
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