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September 29, 2011

Marathon Training

Short Intervals: 4 x 400m, 2:00 rest, hold within 3-5 seconds

Lap 1:  1:29
Lap 2:  1:36
Lap 3:  1:45
Lap 4:  1:44

So, I wouldn’t recommend three straight days of sprints.  As you can see from my times, after that first 400m, my legs just couldn’t hold up.  I specifically ran the third 400m slower to see if I could duplicate it on the 4th round, which I ran as fast as my worn out legs would carry me.  I must remember to pace myself…even while running sprint intervals.  Times add up to a 6:34 mile, wish I could run that fast all at once :-)

CrossFit WOD

SWOD

Push Jerks & Split Jerks (Work up to 70%)
4 sets of 3 reps at working weight

WOD: 3 Rounds

1  Press
2  Push Press
3  Push Jerk
4  Front Squats
25 lunges in gravel pit (level 1 and 2 no weight)

Level 1  65/35
Level 2  95/65
Level 3  135 / 95  (men 45lbs/women 25lbs)
Level 4  185 / 105   (men 45lbs/women 25lbs)

SWOD: My max push jerk is 102.5, so I warmed up with 3 x 45, 3 x 55, 3 x 65, 3 x 75.

WOD: I cheated.  I went with 75 pounds for the jerks/squats and 25 pounds for the lunges (Level 3-20 pounds).  I wanted to challenge myself, but 65 was too light and I can’t press 95.  The lifts were fine, but my legs were worn out from three days of sprints.

Time: 5:15ish (had to walk in to see the clock)

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