Author Topic: Triathlon sprint prep  (Read 164632 times)

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LBSS

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Re: Triathlon sprint prep
« Reply #3285 on: September 10, 2019, 08:48:57 am »
+2
having to take a dump mid-run is the worst.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

John Stamos

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Re: Triathlon sprint prep
« Reply #3286 on: September 10, 2019, 10:12:14 am »
0
Lol yeah it kills the mood.

Ran I don't remember what it was, 1.94 I think in 19:28 with hills.

Squatting now.

Haven't squatted all summer really plus the hammy pull so I just went to 225 on f squat and 275 on back squat.  Felt super awkward

Did a 4 minute tabata like I laid out, it was killing my grip so I just did 1 set

Did 3 rounds of helton.

Once I get a few more weeks in I'll increase the volume cuz right now I don't have the endurance to last. By the time I get to the last WOD I just feel drained like I'm going through the motions.

So at work they are combining 2 bottle lines which means they won't hire as many people as before or any for that matter, who knows.  So now I am prepping for police fitness tests cuz I can't keep wasting time at my current job if they don't plan on hiring more apprentices cuz all the old people who can retire and don't do jack shit at work won't retire.  There are 30 that can but when you make around 100k a year with 8 weeks of vacation, most of them won't leave until they die.
« Last Edit: September 10, 2019, 11:13:18 am by John Stamos »
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3287 on: September 11, 2019, 12:46:24 pm »
0
Rest day
Tomorrow will be

Run

10 min AMRAP
Bench
Farmers walk

10-1
Oh press
Air squat
Db swings

7 min AMRAP
3-6-9-12...
Thrusters
Fat man pullup
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3288 on: September 12, 2019, 10:50:21 am »
+1
Rest day
Tomorrow will be

Run

10 min AMRAP
Bench
Farmers walk

10-1
Oh press
Air squat
Db swings

7 min AMRAP
3-6-9-12...
Thrusters
Fat man pullup

Ran 20 minutes

Did first WOD with 70lb dbs and 185 bench

Second WOD
Rounds 10-9 I used 135
Shoulder felt horrible and off balance, dropped to 115
Used 50lb db for swings
16.30 time
During it I felt a bit sick for about a minute or so

Might do the same third WOD but do something besides thrusters.

Total time moving so far is 46.5 minutes

I'll try for a WOD that will take me 14 minutes.

Eh it was 11 and I needed to get some groceries.

I am down 6lbs from last week.
« Last Edit: September 12, 2019, 11:32:39 am by John Stamos »
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

adarqui

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Re: Triathlon sprint prep
« Reply #3289 on: September 13, 2019, 08:45:13 pm »
+2
having to take a dump mid-run is the worst.

it's bad, but having to dump mid-race, or the entire race, is the worst. dump feelings during races is just torture. lol. :derp:

John Stamos

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Re: Triathlon sprint prep
« Reply #3290 on: September 15, 2019, 11:22:48 am »
0
True true, I'd hate to be on the internet in a pic with shit running down my leg.

Did a 1hr 20min walk.

Not sure if work is going to hire.  I took the tests yesterday so I will be training for the fitness tests which should be easier cuz I'm old asf and the standards are lower lol.

Tomorrow will be more cf stuff, I'll plan it out later
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3291 on: September 16, 2019, 10:43:22 am »
0
1.94 run to town and back( run with hills)
I don't remember the exact time but it was like around 9:20 splits.

Clean to 195
Snatch to 135
Each one made me feel light headed, idk why I feel so weak today.  I definitely need to stretch a lot more, my back and rear delts are so tight I had trouble racking the weight in the clean.

7 min wod
3-6-9...
Thrusters @ 95lbs
Fat man pullup
Got to 5 thrusters in the round of 15.
Again back was so tight it made the 95lbs feel a lot heavier.

I want 1 more WOD so I can get home and eat n get ready for work.

I'm thinking a emom with dbs
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3292 on: September 16, 2019, 12:18:20 pm »
0
Food is bacon, 4 eggs, bagel.

Going to have a brotein shake before work

Supper is shredded chicken and chicken flavored rice with veggies.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3293 on: September 16, 2019, 12:43:23 pm »
0
Tomorrow

Outside run
Stretch
OH press with bb and db

WOD in my signature
Emom 10 minutes
5 bent over rows
5 back squats
Might just do 135 for both or if no one is in there I'll use 2 bars for different weights

Emom 10 minutes dbs
Db snatch x 5
Squat x 10
Db rdl x 10

I'll do warm up rounds where I time how long these take and adjust.
I'd like to have it take about 40 seconds but not go so hard that I crap out too early





Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3294 on: September 17, 2019, 09:48:08 am »
0
Run: 18:18
Not sure if it's my fastest split, I think it is

Weekly WOD
Tracking it in my signature, last week was 19:51 today was 17:41

I think if I had more water I could have gone faster.  I only have 1 bottle of Powerade and I was trying to conserve it throughout so I had to drink when I felt like absolute shit instead of just shit
What I did differently was go unbroken on the sets of 10 and 9 of burpees and cruised until the set of 5 and lower.
I still did a bunch of resting cuz it burned up my shoulders.  Once my shoulders are conditioned I think I could knock off another minute.

First emom down
It was hardish only cuz I'm worn out.  My shirt is completely covered in sweat

I'll do the second one but just gonna rest and once it is 10:50 I'll start it so I can recover and leave at 11

Also the reps will go down to 5 each

NVM, just nothing left in the tank, going to save it for another day.

« Last Edit: September 17, 2019, 10:51:00 am by John Stamos »
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3295 on: September 19, 2019, 09:28:07 am »
0
Feel like garbage so just going to the trail or park to do an hour run.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3296 on: September 19, 2019, 11:15:53 am »
0
Slow hr jog at 5mph

Eh mentally I was fine, physically my hips n down were tight but I was never really breathing hard.  I just wanted to get in some longer distance but the run to town and back with the hills have been helping.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41