Leg thrashing

WOD:
Running intervals - 2:00 x 4, ~1:30 rests.  Large inclines (12° to 15°), pace between 6:45 and 8:00

Buyout: 
3x8 box jumps to 36" box
Squat 225x5, 245x5, 265x4

Incline bench 135x8, 155x7, 175x5
Weighted pullups 50x4, 50x4, 50x4

http://connect.garmin.com/activity/74701832

Interestingly, the heart rate was about the same for the intervals as the squats and box jumps.

200, 400, 600 x2

200 400 600, one minute between intervals, two minutes between rounds.  

http://connect.garmin.com/activity/71183983

Hard, but fast and fun. 

I have a huge snatch

Warmup:

Row 500@1:51
CFWU

WOD:
7 rounds of snatch singles
135, 145, 145, 155 (pr!), 155(f), 145, 145

Buyout:
200M rows, 2x recovery, 0:36, 0:37, 0:38, 0:38

C&J Dumbbell singles, 80#, 90#, 100#

BW: 198

200Mx6, 2x recovery

Short, sweet, and to the point.  Fun run.  


http://connect.garmin.com/activity/64125864

400M intervals

Morning run - 400M intervals. 


http://connect.garmin.com/activity/63094413

Runs felt good, but I'm slower than I want to be.  I somehow hosed up the timing on lap 4; it's not shown but it felt around 1:35. 

200M intervals

6x200M.  Track at SFE in Essex. 

Felt pretty good, actually.  Times declined pretty quick, though. 

400M intervals

Closer to 350M, as it turns out...

http://connect.garmin.com/activity/58408355

400M intervals

400M intervals at the track in Essex.

http://connect.garmin.com/activity/54431716

50°, partly sunny, no wind

800M repeats

 I thought I'd done four, but apparently I can't count. 

http://connect.garmin.com/activity/53915266

400M intervals

4x400M intervals, 1:00 rest

Details here:
http://connect.garmin.com/activity/53595769

2X Intervals

2x12 minute bouts. 2 minute rest between.

Round 1: 1.46 miles, 8:14 pace
Round 2: 1.40 miles, 8:34 pace

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Row, row, row your C2

Warmup:
Row 250 @ ?

WOD:
Four rounds for time of:
Row 500 meters
Rest 3 minutes

1:44, 1:46, 1:49, 1:49

Buyout:
Incline bench at
135x8, 155x6, 175x3, 135x3

BW: 193

200-400-600

3x( 200m + 400m+ 600m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Round 1:
200@0:41.44 / 5:14 pace
400@1:48.79 / 6:53 pace
600@2:54.52 / 7:21 pace

Round 2:
200@0:46.02 / 5:50 pace
400@2:00.62 / 7:23 pace
600@3:05.79 / 7:57 pace

Round 3:
200@0:50.47 / 6:30 pace
400@1:55.78 / 7:23 pace
600@3:04.83 / 7:42 pace

Half-mile there and back, 4:44 or 9:33 pace on the way back.

70°, 98% humidity, light winds.

Intervals - sweatin' balls!

9 x 115M repeats, 2:1 recovery
0:21
0:23
0:23
0:20
0:21
0:23
0:20
0:22
0:22

hot as hell, 100°, 60% humidity, light winds

6x4

6 x 400M, 2:00 recoveries
1:32 @ 6:27 pace
1:40 @ 6:59 pace
1:30 @ 6:20 pace
1:43 @ 6:59 pace
1:43 @ 7:04 pace
1:53 @ 6:52 pace, .27 miles

Sunny, 76°, light winds. Ran shirtless, felt good.

Back tweakage yesterday seems mostly gone now.

150M sprints

150M sprints, recoveries in the 1:40 range.

0:33.41
0:34.32
0:37.57
0:34.53
0:32.87
0:34.25
0:33.66
0:33.60
0:35.67

Pace varied from 5:48 to 6:15.

coupla fast intervals

Had a bad case of the dumb this morning, a bad case of work this afternoon, and a bad case of thunderstorm this evening - managed to beat the lightning back to the office, but only just.

2 intervals of .38 miles:
2:47, or 7:16/mile
2:32, or 6:31/mile

Surprising the difference an 11mph headwind makes!

2x5, 5x1, math is hard...

2x5 min intervals w/2min recovery between intervals

Next interval scheme starts after the 2min recovery

5x1min Intervals w/30sec recovery between intervals

Hold maximal distance possible on each of the set intervals.

5 minute intervals, .75 miles both times

1 minute intervals, maybe 280 meters.

Running barefoot in the mud seems to knock off some speed!

Smoked by the rower again...

Warmup:
CFWU

WOD:
Four rounds for time of:
Row 500 meters
Rest 3 minutes

1:45
1:47
1:51
1:43

Buyout:
4x5 bench press at 185, 195, 195, 185
4x5 weighted pullup at +50, +50, +50, +50

BW 192

1:1 intervals

8 rounds of:
1:00 max effort runs
1:00 rest

Didn't measure the distance.