September 18, 2009 - Exhaustion

Tough, tough workouts the last two days. Too tired to think or type. Race next Sunday (10K) so going into this weekend my focus will be on interval training tomorrow (plus WOD and pool time) and a long run on Sunday (no pool time).

Workouts the last three days:

Wednesday, September 16, 2009:
Pool Work:
300 meter kickboard
300 meter freestyle
300 meter breast stroke

Thursday, September 17, 2009:
"Daniel"

For time:
50 Pull-ups (all strict)
400 meter run (Sub'd 500 meter ROW - 1:45)
95 pound Thruster, 21 reps
800 meter run (Sub'd 1000 meter ROW - 3:55)
95 pound Thruster, 21 reps
400 meter run (Sub'd 500 meter ROW - 2:03)
50 Pull-ups (all strict)

Total time: 35:30

After, Jonathon and I swam for 30 minutes or so just doing some kicking and stroke work. A short drive home and it was 23 minutes of interval training- doing 1:30 full sprint, 1 minute off for around 10 reps. This hard interval training when I'm near exhaustion will help me in the last mile of any longer race. It's good to practice maintaining good form when you're beat.

Friday, September 18, 2009 -
7:30 AM - 1 hour swim session with swim coach
9:00 AM - Gym to do Crossfit.com WOD:
Warmup: bike, 30 pullups, 30 pushups, 30 squats
Then:

Modified from the Crossfit.com WOD:
Five rounds for time of:
30 Glute-ham sit-ups (I did incline situps)
25 Back extensions
8 L-Pullups

Total time: 15:01

I finished the day with a few laps in the pool for an active cool down. I realized I overdid it when my whole right leg cramped during a stroke...luckily I was near the wall and let myself rest before calling it a day...sort of.

Tonight I'll take the huskies on a 4 mile run!

Training has intensified with my focus being on the pool. Swim form is key for a 2.4 miles swim, especially considering that I need to come out of the water in less than 90 minutes and with enough energy to push myself on the bike and run. Speaking of cycling, I need to start adding in some bike work very soon.

It's gonna be a long, exhausting road...but it's keeping me focused in lab, training and life.

Have a great weekend :)