Wednesday, September 7, 2011

Training week 8/22-8/28

I decided to program a week straight of "Hero" workouts.  These are typically intense crossfit workouts that are usually 2-3 times the duration of a typical CF "WOD"

Monday- "Forrest"  with weight vest.
3 rounds of 20 L-Pull ups, 30 Toe to Bar, 40 burpee, 800m. run.   Total time 32 minutes

Tuesday- "MaGee" with weight vest
As many rounds as possible in 30 minutes of..... 5-275lb dead lifts, 9 push ups, 12 box jumps (24"box)  12 rounds completed.

Wednesday- "Double Murph" with weight vest
Run 1 mile, 100 pull ups, 200 push ups, 300 squats, 2 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run.  Total time 1hr 14 minutes.  This is where things get a little excessive..... One of my very best friends, Jess Fisher showed up to do this workout just as I was finishing.  I still felt good so I decided to do the first run mile with him (Without the vest this time).  As we finished his first mile (my 5th) I still felt good, but there was NO WAY I was going to do any more Pull ups!!!  I spent the duration of his (100/200/300) on the watt bike at 220 watts (about 20 minutes).  As soon as it was time for Jess to send off on his 2 mile run, I went with him.  When Jess began his second round of 100 pull ups, 200 push ups, & 300 squats I returned to the Watt Bike for another 20 minute go at 220watts.  Then finally ran Jess' 4 mile (my 8th) with him.  I believe my mile times broke down like this......
5- 7:30
6- 7:55
7- 7:30
8- 7:25
Keep in mind I was wearing a 20lb weight vest for the first 4 miles.

Thursday- This was intended to be another very challenging "Hero" workout.  I gave myself a little too much in the 4 previous days and conceded to a rest day. 

Friday- 90 minute trail run followed by an easy 20 minute recovery swim, open water.

Saturday- "Beer Mile"  Drink a beer, run 400m.... repeat 4 times.  Typically I would really get after this event, however, I was happy to enjoy a leisurely 7:58 time.

Sunday- Intention was a long ride..... let's just say those weren't the only 4 drinks I had on Saturday evening!!!   Ride-postponed until my "Flu-like symptoms" dissipate. 

Week Totals...
Swim- 20 minutes
Bike- 40 minutes 
Run-  2 hrs , 40 minutes
Strength- 1 hr, 30 minutes

Total Training time-  5hrs, 10 minutes

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