On the trainer this morning. The dvd I was using wasn't as good as the Carmichael training systems so I ordered some of them.
15 min warm up with 2 1:00 efforts
10 min E3 (which felt like an eternity)
5 min cool down
the end
Showing posts with label trainer. Show all posts
Showing posts with label trainer. Show all posts
Wednesday, August 24, 2011
Thursday, August 18, 2011
Tree ups
Crit Trainer Session
10 min warm up with 2 x 1:00 efforts
7 x 2 min power interval 1 min recovery between each
5 min recovery
3 x 2 min Steady, Power interval 30 secs on 30 secs off
5 min recovery
5 x 1 min Power interval
8 min cool down
I thought that was going to be too much recovery but I was wrong. Those intervals came around so quickly and I was really hurting by the end.
I could say that I had a meeting at work that meant I couldn't go ride the Boulevard with JPBSECT, but really I was just too scared. I need to go riding with them next week otherwise I'll psyche myself out for good.
PM Backyard
300 skips
15 deck squats
30 box jump
300 skips
15 deck squats
300 skips
16kg kb x 2 box step ups
10 es x 3
16kg kb box step downs (heel touch)
5 es x 3
box side step heel touch downs
3 x 5
pull ups in the tree
2 x 5
side twists 16kg kbell
2 x 10es
Chin ups in the tree were very good fun!
10 min warm up with 2 x 1:00 efforts
7 x 2 min power interval 1 min recovery between each
5 min recovery
3 x 2 min Steady, Power interval 30 secs on 30 secs off
5 min recovery
5 x 1 min Power interval
8 min cool down
I thought that was going to be too much recovery but I was wrong. Those intervals came around so quickly and I was really hurting by the end.
I could say that I had a meeting at work that meant I couldn't go ride the Boulevard with JPBSECT, but really I was just too scared. I need to go riding with them next week otherwise I'll psyche myself out for good.
PM Backyard
300 skips
15 deck squats
30 box jump
300 skips
15 deck squats
300 skips
16kg kb x 2 box step ups
10 es x 3
16kg kb box step downs (heel touch)
5 es x 3
box side step heel touch downs
3 x 5
pull ups in the tree
2 x 5
side twists 16kg kbell
2 x 10es
Chin ups in the tree were very good fun!
Monday, August 15, 2011
New start
First time I've had my first day in a new job in 6 years!!! Was I nervous? Yeah, I was. Did I have a good day.
Yes, I did!
AM at the pool
Beautiful, bright pink sunrise this morning. We were feeling a bit bored with the usual routine so we mixed it up a bit for a change.
warm up 25m x 2
sprint 25m x 4 (for time)
straight legs 25m x 2 (for time)
high knees 15secs, 5 secs rest x 6
tabata sprints
swim sprint + run 25m x 2
resistance rope run x 8
soccer ball hot potato 5 mins
high hands run, reach each 8 steps 25m x 2
cool down
No hypoxic work today because I didn't want to be shattered at work.
PM on the trainer
Chris Carmichael sprint workout
10:00 warm up ( 2 x 60sec max)
Stomps 3 x :12
5 min E2
Power starts 3 x :12
5 min E2
Agility sprint seated 2 x :20
4 min E2
Agility sprint out of the saddle 2 x :12
4 min E2
Race sprint 60-20-10 x 2
8:00 cool down
There may have been a little vom in the back of my throat after the second lot of agility sprints.
Yes, I did!
AM at the pool
Beautiful, bright pink sunrise this morning. We were feeling a bit bored with the usual routine so we mixed it up a bit for a change.
warm up 25m x 2
sprint 25m x 4 (for time)
straight legs 25m x 2 (for time)
high knees 15secs, 5 secs rest x 6
tabata sprints
swim sprint + run 25m x 2
resistance rope run x 8
soccer ball hot potato 5 mins
high hands run, reach each 8 steps 25m x 2
cool down
No hypoxic work today because I didn't want to be shattered at work.
PM on the trainer
Chris Carmichael sprint workout
10:00 warm up ( 2 x 60sec max)
Stomps 3 x :12
5 min E2
Power starts 3 x :12
5 min E2
Agility sprint seated 2 x :20
4 min E2
Agility sprint out of the saddle 2 x :12
4 min E2
Race sprint 60-20-10 x 2
8:00 cool down
There may have been a little vom in the back of my throat after the second lot of agility sprints.
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