Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following:
1 – Take a full rest day. If this is the option you choose, then you are not allowed to feel guilty for not going into the gym. Resting is crucial to advancement in your training so if you choose to rest then have no regrets!
2 – Mobilize. Use your regular training time to mobilize. Find your problem areas and spend some time focusing on those areas.
3 – Active Recovery.
This could be swimming (you can find our free swim workouts on our Competition blog every Thursday), doing a trail run, a low intensity row session or a run. I have provided a running option for those of you who’d like to run.
Optional Run Session (if you choose to include this additional running session then either complete this today or Sunday)
Three sets of:
Run 2000 Meters @ 5k PR Pace
Rest 90 seconds
Made up Tuesdays Assault Bike session:
174 cals
60-62 RPMs for 75%
62-64 RPMs for 80%
64-66 RPMs for 85%
Actually it all felt hard! ???
Nice work Cheryl!!! I did this one on Wednesday and I thought my soul had left my body – hit 172 total cals – you are my hero lol!
Haha! And we keep coming back for more!! Nice job!
3 x 2000m on the Assault Runner…wasn’t sure how to pace it on the runner so the goal was just a slightly faster speed then when I tested out the Regional Triple Three.
10:28
10:43
10:24
Ouch!
1. 9:05
2. 9:50
3. 10:29 (OOF!! That last one was rough 🙂
The first part (half mile) is all up hill. I need this big time!
Swim (open water)
Warmup: 25 kick, 25 Pull, 25 catch up, 25 fingertip drag
Then
6 x 50 (build from 1:15 to 1:00)
5 x 100 (25 hard/75 easy) 2:05 – 1:52
Cooldown: 100 easy
1. 8:45
2. 8:50
3. 8:48
4th day in a row of easing back into it after Games. Felt the lunges from yesterday. Tried to hold 1:45/400m pace. Died a little at the end. ?
Great job Nicole – you are a FAST runner!!!!
?
She’s a ?
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Yes you’re that too! ?
Wow!
Calculated off 25:00:
1. 9:55 (good)
2. 10:06 (ok) and
3. 10:48 (almost died).
Should have calculated off 28:04 (last years time): 11:12.
Great work Markus!
Thanks!
How can we get access to the swimming program? I couldn’t find it on the public blog and when trying to access the competitor program I obviousely was asked to subscribe.
Is there any direct link? Or have I just looked for it in the wrong place?
Thank you in advance!
https://invictusfitness.com/category/wod/competition/
See below!