AM - Track (800's)
WU: Mile Run, 4x100 sprint/glides, 2x200 (36&37s)
Core: 5x800 with 400m recovery under 3:00 (3:00, 3:01, 3:00, 3:02, 3:00)
CD: Mile+
I was worried that my legs were a little tired from last week. They felt wobbly while running, even during the 800's. My plan was to run 6x800 at 3:15. I had GI issues between reps 3 and 4, took care of business, and still held the pace. The last 200m of my 5th rep the GI issue started again and barely made it in holding pace, so I called it quits. I felt strong but GI issues hampered the run this time. I felt so good today I could had done 8 reps of 800's holding pace! We went to crossfit right after track. I figured a little strength training was in order since I couldn't finish my 800's.
CrossFit WOD
A.1 Front Squat 2 x 4 sets @ 135lbs
A.2 Side plank hold 45 sec/ side x 4 sets
B. 4 rounds all @ 100%
15 tough unbroken DB Hang Squat Clean (35lbs)
10 clapping push ups
15 pulls on rower for max meters (+130m)
*rest actively for 2-3 min between sets
I forgot to rest during the first 3 rounds. I couldn't figure out why this was so hard!! Cathy yells over at me that we are taking rests between rounds. Silly me for not reading the board!!
PM - Pool Drills (1700 yds or 1 mile) 35:00
4x200 (3:05, 2:57, 2:55, 2:53) on 4:00
4X100 (1:22, 1:22, 1:21, 1:21) on 2:00
4x50 (36, 37, 36, 35sec) on 1:00
4x25 (15, 16, 16, 15sec) 0:30
200 IM (50 each)
Feel Strong!! I wish I didn't have my baggy shorts on... I could have really showed some good times. 200's were slow since it was still my warm-up. | 