All posts tagged "intervals"
Tackled the hill right up my block for some late night sprints. I’d estimate it at 100-150m but who knows.
I walked down after each sprint. After the 3rd run I thought ‘oh, these aren’t so bad - maybe I’ll do 15.’ After the 8th, I realized that 10 would be plenty. And it was. Jogged around a bit too cool down.
I’ve been monkeying around with my squat rack, but not logging anything since the weights have been light. Jumping into a proper program in earnest this coming week. Since today was so lovely, I pedaled over to the local track for a workout.
Jogged back to the start after each interval. The ride to the track was 1 mile uphill and really took it out of my legs so I wasn’t as fast as I hoped I’d be. Looking forward to visiting this track more often since it’s so close though.
Four of us braved the cold and wind and trucked out to the turf field by Cadman Plaza park and took on a Jailhouse 20 variation. Descending ladder of pushups with a sprint the width of the field between each set:
Time: 15:35. This is about 90 seconds faster than the last time I tried this, but I was still DFL. This is all about muscular endurance and fighting through the pain and it really sucked. Went to sets of 3 by the set of 18 reps and stuck with it all the way down the ladder.
Headed out to the turf field with my girls this morning. The intention was to fit in a workout with some play. Here’s what I came up with:
Repeat 5x
Repeat 6x
This wasn’t continuous; I rested between intervals so I was able to run each sprint with max intensity, then I went right into the burpees to practice doing them while sucking wind. Each sprint was a ‘race’ with the little one (gave her a big head start).
It’s below freezing out, but I needed to get a workout in soI headed out to the turf field for a sprint-based workout.
Repeat 5x:
Repeat 5x:
Time: 14:10. No rest between these two circuits - I wanted to switch it up in the middle so muscular fatigue didn’t slow me down too much. I was surprised how hard the last couple of rounds of v-ups were. I’ve been slacking on my core training.
Now that my trials and tribulations as a strength cycler have come to a close, I can get back into my conditioning habit. Headed for a late night session on the turf to ease back into things.
Repeat 10x, not for time.
I took this at about 85% intensity since I haven’t sprinted in a while. Everything felt good. Looking forward to dedicating more time on the turf this fine winter.
Make up of today’s Sweatsy since my schedule has been kicking my ass. Headed to the playground after a pretty serious rain for a variation of an old favorite:
Repeat circuit 8x for 20 minutes total.
Pretty steady overall today. Burpee score was down a bit but shit was all wet today. Kinda phoned it in on the MCs since I don’t count reps there. Tried to go HAM on all box jumps but I slipped up on the last set and really threw off my rhythm. Pushups got tough and squats were pretty steady.
What a beautiful, autumnal night! A good time to get a run in.
Total: 2.29 miles in 19:17. I started at 4th ave & 3rd st and worked my way all the way up to the park. This was tough - I wasn’t able to keep it in high gear for the duration of each uphill run - but it was fun too. I’ll definitely revisit it.
Headed out to the turf field this morning.
Repeat 10x
Time: 13:20. First few rounds were just under a minute each, but fatigue on the hollow rocks, surprisingly, slowed me down. All pushups were unbroken.
We trucked up Washington Street to the turf field by Cadman Plaza for this awful little burner:
AMRAP 15 min
Score: Just under 5 rounds, but I finished the round. This whole thing sucked pretty bad. Sprints weren’t even full intensity because my legs were cooked from all the other nonsense. Fun to try though.
6am with El Oso. There wasn’t really a proper warmup today, just some lax balling on the upper back and shoulder prep, which didn’t do much for me. Then we grabbed some barbells and started warming up hang power cleans and push presses.
5 minutes of:
Repeat 3x, resting 4 min between rounds.
I paced out the rows so they didn’t destroy me (1:42, 1:45, 1:49) and completed 27 total reps with the barbell (8, 9, 10). For some reason I didn’t think to link reps on the first set and just did singles. Dumb. I was prepared to get floored by this workout, but it wasn’t so bad - probably the combination of 4 min rest between rounds and sub-maximal intensity on my part. Finished up with 10 DB Press (35lb) and 15 HSPU.
Another beautiful day to workout outside. We set up a partner workout with teams of two, only one partner working at a time:
I partnered with Tim and ended up doing a little more than half of the pullups and a little less than half of the HSPU. This was pretty well designed because we were all able to keep moving by tackling the movements in small sets. I stuck to 5s for the pullups throughout and mostly 3s for the HSPU (though there were a few 5s and a bunch of 2s too).
Headed out to the Old Stone House during nap time to do a pressure test on my handstand pushups. I’ve been greasing the groove and knocking out some HSPU just about every hour at work for the past two weeks. Week 1 was 5 reps every set, week 2 was 6 reps. I wanted to see if I could complete 50 HSPU in 10 minutes, which means I would have no problem completing Diane in 10:00 (Diane and I have a date on Aug 31).
EMOTM:
I couldn’t finish the 7th set before the minute ran out, so I stopped the timer, but continued on until I finished all 50. I’ll try something like this again after some more training.
Then I worked out my frustration with a quick interval circuit. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:
No timer, but everything was unbroken as it should be.
Jumped in the pool after my quick lifting session and a quick sit in the sauna.
Total distance: 1340m. Total time: 35 min. I had my own lane for most of the session, which was lovely. Didn’t have any issues with my hamstring but I wasn’t in top form.
Another late night swim session at the Y.
Total distance: 1440m. Total time: 35 min. Not so crowded, so intervals weren’t a problem. Felt pretty good in the water today and really enjoyed the cool down.
