7/28
TTT gait prep
+
3 min easy jog
+
3 sets, rest 1 min bt sets
200m run
14 bar facing burpees
200m run
2:43-2:36-2:40 – I was afraid of the rain/storms coming so I expedited my warm up – definitely not the most thorough warm up but it was that or get soaked/drenched. Which in hindsight i’m thankful for because we ended up having some tornado watch alerts
*rest 4-5 min*
3 sets, rest 1 min bt sets
8 bar facing burpees
400m run
12 bar facing burpees
3:06-3:05-3:08 – I actually liked this piece the best – the burpee were a treat compared to the run,
*rest 4-5 min*
3 sets, rest 1 min bt sets
600m bike erg
400m run
*negative splits!
3:11 – 2:59 – 2:44 – I will say, I definitely sandbagged thee bike as I knew I was pretty tired from all the work today, but felt strong, So I sandbagged becuase I wanted to see what kind of pace on the run I could hold and I got more comfortable there pushing and pushing. The good thing today I just felt good leaning into the run, sometimes I could feel myself take my foot off the gas but I would remind myself to just lean and trust your training, and that was uncomfortable but good
all day I tried to get as close to the exact distance number as I could, well I measured a lap that made it out to 200 meters, however there was definitely some laps I did not stay in the exact lane to make it exactly 200/400 meters but at least I was pretty dang close. I just thought it was smarter to not have some kind of turn around in training that would affect pacing adjustments, acceleration and deceleration adjustments as well.