Thursday, March 14, 2013

Sprints and Lifting

On Wednesday, I skipped Forged Fitness to do 100M sprints out on the Dorothea Dix campus.  The fields were a littly lumpy but it worked out okay:
8 x 100M sprints with a 100M walk in between each sprint
My sprints were consistent ~ about a 6:30 min/mile pace and I didn't break down on the last set so that is good. Now I just have to do speed work once a week to get my running back to where it was over a year ago!

On Thursday morning, I was back at Forged Fitness and did this:
Hang Cleans 5 sets of 6 reps: 33 lbs, 55 lbs, 63 lbs, 73 lbs, 83 lbs
Row for 30 sec
Rest for 30 sec
10 rounds
I got 1336 Meters and was able to maintain a 2:00/500M pace for each round, on a standard row, my pace is somewhere from 2:20-2:30/500M.  I really liked doing "sprints" on the rower!

Then more strength work:
Strict Presses
45 lbs x 10 reps warmup
55 lbs x 5 reps
65 lbs x 3 reps
70 lbs x 4 reps (one more rep from 2 weeks ago!)

Now I just rest and get the right nutrition for another weekend of races (trail half-marathon and a 10 mile mountain bike race)!

Lunch this week: organic ground beef with asparagus/brocolli with a side of avocado/cucumbers!


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