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Advice on the Victory 5
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This morning:
Sunday, 11.23.08: 2 min Lactate Flood
Goal is to use maximum effort for 2 min interval.
120:60 x 6 or 2 min on 1 minute off x 6.
I managed 2.12 miles in the 12 minutes of running. Felt very sick at various points.
-
This afternoon:
Three rounds for time of:
10 Knees to elbows (or progression)
10kg Dumbbell swing, 10 reps
10 Push-ups
5 parallel grip pullups
Bench Step-ups (20"), 10 reps
10 Back extension
Walking lunge, 50 ft
Took 12'09" altogether, though could've shaved a minute off if various bits of the gym hadn't been in use by other members!
Forgot to mention...
Yesterday
2 sets of:
hip flexor stretch - 10 seconds each leg
overhead squats with broomstick
10 situps
10 back extensions
5 pullups
5 dips
then:
Clean & Jerk 1-1-1-1-1-1-1
All reps done at 40kg. Took a 60 second rep between each. Went up easier than the Push-jerks earlier in the week. Split stance is a more comfortable finish as well.
21'08" - Done on treadmill.
Very therapeutic.
0.5 mile warmup
400m @ 11mph
400m @ 6.7mph
400m @ 11mph
400m @ 6.7mph
400m @ 11mph
400m @ 6.7mph
400m @ 10mph
Died.
Keep going Paul...
surely sub 30 for the Victory 5? (the way you are training!)
Did my PB there...but pray it's not Windy!!!!
Can a recovery run be too slow?
The objective being to give the legs a stretch and disperse some potential soreness??
<sets table>... knife, fork, plate.........stopwatch.
sorry....back to topic!
Cheers simon, it's a great course, but you're right about the weather being a bugger if it sets in!
How should I be doing my recoveries for 400s then? Previously i've just stood for a set period of time... and not actually continued at any pace.
flippin genius that Ronnie bloke. better than the rubbish you keep coming out with Yifter.
5 x 5 Deadlifts - 60, 70, 80, 90, 100
(all weights in kg) the set at 100 felt like it was tearing me apart
5 x 5 box jumps (20" box)
Friday:
Rest!
Today:
7.5mi easy with mother.
I shall report back when the 2.5 miles is done.
Doesn't bode well for sunday. I even used half the Victory 5 course for my time-trial.