All posts tagged "intervals"
Out by the Old Stone House on this lovely cool evening:
Total work time: 10 minutes, resting 1 minute between sets. Total score = 515 (PR). Glad to finally hit 500 on this one. That first set was smooth like chocolate milk. Finished up with 6 x 50m sprints on the turf field.
Previously: 489 on 6/5/10; 452 on 4/25/09; 435 on 3/11/09; 485 on 2/12/09
Mark’s Daily Apple just started posting a Workout of the Week and since the first one was right up my alley I gave it a go on the turf field at Washington Park:
AMRAP in 12 min.
Total score: 10 rounds +6 squat jumps. I inadvertently flip-flopped the order of the pushups and jump squats, but it probably doesn’t make much of a difference. This was a great intense little workout and works really well with the equipment I have on hand. I’ll have to do it again soon.
Went to the Huntington HS track for another crack at the Interval Challenge to find out just how out of shape I really am.
Repeat 4x
Total time: 19:23. Blech. The pushups were slow going but those runs were just atrocious. Thought some of the elderly track walkers were gonna pass me by my fourth lap.
Previously: 18:32 on 7/5/09; 4/2/08
Back at the Red Hook rec center for a morning swim.
Total distance: 1408m. It’s so nice to swim outdoors in the sunshine, even if my stroke is atrocious.
Wanted a quick finisher after kf class to empty the tank.
Total score: 58. Meh.
Previously: 54 on 11/12/09; 58 on 4/25/09; 60 on 3/11/09; 66 on 11/18/08
Sorta like ‘Tabata Something Else’ from Crossfit, but modified so the exercises are performed in a circuit, rather than focusing on one exercise for 4 minutes before moving on. Everything done Tabata style (20 sec work followed by 10 sec rest):
Repeat circuit 8x for 16 minutes total.
The numbers are higher than they would have been had this been a true Tabata workout, but I didn’t do it circuit-style as an easy way out. This is harder in some ways because you muscular endurance isn’t the limiting factor so much so you have to keep moving - more work in the same time period. Anyway, it kicked my ass.
Repeat 8x, no rest.
In the basement, so burpees were full ROM - touching the ceiling at the top. First time doing burpees in a while. No wrist pain. Felt good.
Finally made it to the Red Hook Rec Center pool this morning. The laps are 44m here, so the numbers are a little wacky:
Total distance: 1320m. This is a great pool when it’s not too crowded. There’s a separate lap swimming area for adults, the laps are longer than any other local pool, and you’re outdoors. It’s also free all summer. What more could you want?
After almost a week of complete rest (inactivity), I was chomping at the bit to get some kind of workout in. Took the old rope out on the roof deck on this balmy holiday evening and was delighted to find that jumping rope didn’t hurt anything.
Repeat 12x, resting 30 sec between sets.
Some intervals were standard high-knee-sprint-in-place, some were pure double unders. I strung together 51 consecutive double unders in one set, which is almost a PR. Anyway, it felt good to sweat again (and not just from the sweltering heat).
At good old Washington Park for some nighttime turf running:\
Repeat 16x
Rested about 10 breaths between runs. Felt fine during and after, but my hip is feeling fucked as of the next day. Let’s hope some light activity straightens me out.
In the basement after putting Ms. Smalls to bed:
Total work time: 10 minutes, resting 1 minute between sets. Total score = 489, which is an PR and I cut the rest in half.
Previously: 452 on 4/25/09; 435 on 3/11/09; 485 on 2/12/09
An early morning workout in Washington Park while my girls were still sleeping:
Rested as needed between sets. Hard work.
Yogged up to Prospect Park during my lunch break today and hit some longer intervals through the hidden trails.
I rested 5 min between intervals. There were some hills and some stairs and some horse turds along the way, so I didn’t have a very steady pace. Much more fun than running around the park on the road though. Found the little workout station next to the Harmony Playground near 9th Street on my way out and cranked out 4 sets of 15 pullups/10 dips for good measure.
Grabbed my 80lb pal Larry Storch for a morning basement workout:
Repeat 16x, resting 30 sec between each round.
This is an ass kicker. Alternated sides on the shouldering and ended up doing 10 reps for every 30 second interval for the first half, 9 for the second. I should rename this one OJ because it always leaves me with at least one bloody glove.
Had the entire turf field in Washington Park to myself this fine evening:
Repeat 10x, resting as needed between intervals.
I tried to fully recover my wind between sets so I could do an all-out sprint each time. I was chuffed by the end of this one, I’ll tell you what.
