Saturday, 4 June 2011

1 Mile Time Trial:

Time: 6:32

200-45 (5 sec too fast)
400-1:36
600-2:29
800-3:09
1200-5:02
1400-5:52
1600-6:32 (Closed in 0:40)

The plan was to run 50-sec 200s, and then to push the last 200 for a sub-6:40 finish. Today went perfectly.

Afterwards, met a guy at the track who is a former sprinter and did a couple moderate 100's then did a fast 3 x 200m.

0:30 (That totally shocked me!)
~0:35
0:30 (Tied up with 75 meters to go)

What an amazing day! Felt pretty fast. The speed is definitely there, but strength needs ALOT of work.

Friday, 5 February 2010

Strength:
Sumo Deadlift - 5 x (275 + 4 Chains)

WOD:
Sprints
4 x 200m
30.6
30.6
30.6
29.9

CrossFit - 26Mar09

Still pretty tired and sore from last week and it definitely showed today.

Strength:
Shoulder Press - 140 x 5 (Failed on rep 3)

WOD:
5 Rounds for Time:
- Run 200 meters
- 10 Handstand Pushups
- 15 Sit-ups

Time: 11:20

This one was fun; sub-10 is doable for someone strong in HSPU.

Running - 21Jan (am)

8 x 200 @ 800m pace w/ 200m jog recovery (1:20) 1:2 work/rest ratio

:38
:40
:41
:41
:41
:40
:39
:38

Wasn't blazing fast, but felt smooth. With WU and CD, total distance was 3.5 miles.

Running - 27Oct (am)

Did 6 x 200m with a 1-mile warm up and cool-down.

45 sec, 46, 44, 42, 41, 35.

Total Time: 23:30 (3-miles)