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.
Three sets of:
Run 1600 Meters @ 85% of 1-Mile PR Pace
Run 400 Meters @ 100% of 1-Mile PR Pace
Run 400 Meters @ 85% of 1-Mile PR Pace
Rest 2 minutes
I did the running portion of today’s workout/recovery
8:53/2:03/2:00
9:10/2:00/2:07
9:28/2:03/2:00
I am pretty excited to see my mile time go down. considering I am not a runner and that the first half of the mile is uphill with a spicy incline 🙂
Awesome Isabel!
I felt too tired to perform Wednesday`s WOD so I took a day rest. Today I did yesterday’s WOD. It didn’t go well. I’m just not recoreving enough, very frustrating. A1. Done A2. Done @ 50% 1 RM C&J A3. Done @ 70% 1 RM C&J Felt an improvment pushig the bar up and drop and split speed. B. 75% 1 RM C. 34-54 1st Row: Done – WB: Done – Run: Done – Rope: Done – DU/ Lunge: Done 2nd Row: Done – WB: Done ->>Rope: Done <<- Run: Skipped – DU/ Lunge: Just DU 3nd Row: Done –… Read more »
Was planning on rest day but so beautiful outside. Went for easy jog over lunch. 4.5 miles. Will rest tomorrow
Fun!
Running session:
Goal pace: 7:03, 1:31, 1:45 (10:19)
Rd 1: 7:03, 1:42, 1:47 (10:32)
Rd 2: 7:10, 1:42, 1:49 (10:41)
Rd 3: 7:00, 1:42, 1:47 (10:29)
Ouch! It was terrible! It was fun once it was over ?
Very consistent!
Thank you! You did great on that 1st 400m after the 1600m. That was tough trying to stay on pace!
A. Bike-ride:
11 min/2,7 km (to the track).
B. Running:
1. 12:30 (8:40/1:40/2:10),
2. 13:17 (9:05/1:45/2:27) and
3. 13:59 (9:50/1:41/2:28).
From last week I knew I could not do a) at 85% and still do b) at 100%. Was able to do all 400s at 92% or more.
A. Bike-ride:
11 min/2,7 km