5/30
Gait prep
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3 min bike + 3 min easy jog
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Any other mechanical warmup needed
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AMRAP 24 min
Run 400m @ 1 mile effort
Echo bike 2 min @ max recoverable pace
*this should be some fatigued speed work here, so the 400’s should be faster than your target 5k pace, and then the echo should be JUST slow enough to be able to recover and repeat the efforts on the run. I’d say start those around 58-60 RPM and see how it feels, and adjust from there
6 runs – did at a different location that had no turnarounds but had a 2 ½ lap scenario that made for some close to calculations but effort was intentional. With no turnaround, I was trying to find my proper pace and I would have to say if I was a guessing man, my pace was more aggressive than my normal mile pace would be but I think I finally settled into that on my third run. My knee was fine after I got warmed up and was fine during the run bt was irritated as I cooled down. So what it really feels is the posterior tendon of the knee and it’s more like an inflammation than anything. Most movements do not hurt it, I just can’t tell it is there. In the prehab work, I really felt it doing the anterior tib raise from the wall sit, and it felt more like true rehab work, pain was about a 3, and it felt like a PT session of therapy/work. The regular anterior tib raise does not affect it so something in that knee flexion was making it work there. Just an FYI to try and diagnose this thing,
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3 sets prehab
15-20 ant tib raises from wall sit
20 sec/side copenhagen plank
30/side single leg banded TKE
5/31
tttTD
For total time
500m row
30 CTB pull ups
15 snatch 115lb
rest 3:00
15 snatch 115lb
30 CTB pull ups
500m row
*15 min cap
13:49 – first off I survived with no further damage to my hands, thanks to being semi careful and some liquid band-aid aggressively applied to my hand. I was also very conservative in the first half through all movements, but the snatch was smooth and steady. On the back end I did get a little more aggressive, but on CTB when my heart rate got up I had a hard time with rhythm because I was having a hard time maintaining a good hollow position while breathing hard.