Cyclo-HIT + Barry+Bob

Another beautiful spring day in Ohio, 2 more inches of snow overnight and we are at a balmy 24 degree but at least the wind died down. Going to be an interesting 25k trail race tomorrow.


Today, did Cyclo HIT 30 Power Techniques, 5x5mins and every min, he changes the drill every minute: shoe scrapper, hip thrust, wagon wheel, scissors and then hoover, just start all over again. Didn't look too hard when we started but the hoover(standing) really kill my legs and by the 4th round I was dying.
While looking for a strength workout to do, I noticed Barry Bootcamp 5day academy and remembered that each DVD had a weight, cardio and treadmill section. I have never done the treadmill/cardio section in this DVDs but love the weight section so decided for my run today to try it out and picked Joey (not sure if all the treadmill wrkt is the same or not) this was actually a lot better than expected.

warmup: very short
section 1: Start at 5.5mph/0% incline(mine was at 2%, never run below this) then increase very 1 min by 0.5 at 5mins go as fast as you can,
recover 3.5mph/0%
section2: start at 5.5mph/0% incline and increase 1% every 30sec keeping speed constant, max was 15% for them, mine was 12% highest tread went.
recover 4mph/10% - really this is recovery
section3: start at 4mph/10% every 30 sec drop incline by 2% but increase speed by 1, yes for the first time I ran 9mph on my treadmill @2% and didn't go flying off. YEAH ME
recover 3.5mph/0%
Section4: Sprint; 90sec/7mph. 60sec/8mph, 45sec/9mph, 30sec/10mph YES I DID, just incredible that people can run a marathon at this pace.
Cooldown

This was only about 27mins, on the screen there is a countdown clock, speed and incline in red, Joey was working around and there was about 10 people on treadmill.

Bob Harper Kettlebell shred for strength today-12kg KB

Cyclo Hit 30 - Sprinters Dungeon

Cyclo-Hit 30 series 4 #11 Sprinters Dungeon + S90 Core Dynamics. I really enjoy the cyclo-Hit workout they are short 30mins but really very effective. Nothing special about the production, just the guy on his bike and voice over but you can tell he put a lot of though into the workout design and stated goal.

Sprinters Dungeon was exactly that learning to turn the legs over fast when tired and getting that finishers kick.

Didn't get to the pool this morning, got out of bed late but the goal is still 3 swims a week so going to have to find a way to fit it in. Buzzard 25k is this weekend I guess I am as ready as I am going to be.

Cyclo Hit Series 4 #10 Z5 Power Drop

Cyclo Hit 30 Series 4 Zone 5 Power drop (30mins) this was actaully fun, it is 4 x 5mins-stay in zone 4 for the 1st 4 mins just below threshold and then for the last minute spin really fast to get into zone 5 but then with no recovery you go back to zone 4 and start the 4 mins all over again. Really neat to watch in trainer road especially the heartrate then S90:Tabata Inferno + 15 mins of yoga.

I swam across the pool today, multiple times, ok still not breathing or using hand but I decided to just take them out and work on just getting across. All I can say is that my hips are sore, I will work to at least get the legs going properly because it really took everything in me not to stop in my usual spot then maybe add breathing next. Signed up for a swimming class in twinsburg starting 4/3.

I think training is so much fun when there is no pressure to meet any time goal or even compete, this is probably the best I have felt in a long time but I do miss competing so races coming up soon.

Meeting Goals

Didn't get in the run and strength afterwork, not for any particular reason except for the fact that I love working out in the morning and trying to do it after work is just a challenge. Did I do anything productive instead of workout, no sat down with DH watch TV and read my Oxygen magazine.

Luckily only 1 hr ride on schedule for today so juggle this around, woke up at 4:30am before the alarm, was surprise since I went to bed later than expected, was yawing at 8:30pm but for one reason or the other didn't finally settle into bed until after 10pm. By the time I got downstairs it was 5am, really need to not go to FB in the am before working out, then couldn't find the HR monitor or garmin ahh they are in my purse. Finally got started at 5:20am

First up:
50 mins progressive threshold run
10 mins warmup 4mph - 5.4mph
3x8mins/2mins recovery (6mph - 7mph) recovery was at 4mph - 5.4mph
10 mins CD
Average Pace 10:04  HR 158 avg, 200max (initial spike but settle down)

Split     Time      Distance    Avg Pace

1        10:07.3      0.75         13:34
2          8:00.0      0.92          8:40
3          2:00.0      0.15         13:19
4          8:00.0      0.94          8:29
5          2:00.0      0.14         14:34
6          8:00.0      0.90          8:52
7          2:00.0      0.13         15:12
8         10:12.0     1.07          9:33

Next
Supreme 90 Tabata Inferno, 37 mins of hell, workout for 20 secs recvoer for 10sec, a total body workout with a mix of plyo, body weight workout and core. Burpee, mountain climbers, squat thrust, jump lunges, squat jump well you get the gist of it, there were out in circuits of 2 or 4 so we either do 2 or 4 rounds. Like they keep saying what don't kill you make you stronger. I did pull something in my left butt cheek doing the 3rd round of squats jump, pigeon and sitting on tennis ball hit the spot.

Last
Cyclo-HIT 3: Lightening Legs "A 30 Minute High Intensity Trainer Session focused on elevating peak power with leg speed and neuromuscular control. One of the harder and more challenging workouts you may do. Expect progressively harder and harder efforts with leg speeds reaching 140+ RPM with control at ZONE 5 Power+."  this had a puke effect but I was able to get in all the speed work, key was ramping early since the power jump was quite high 100 - 250 or 24 - 324 so the legs really had to spin like crazy achieve the right power since this was a short interval. Really awesome. Rode 32:33mins to get in 8 miles, avg HR 143, max 160

Next race coming up is the Buzzard Day 25K, but there is a Fat A$$ 50k this weekend, not sure what my plan is yet since son#2 is going to a Jazz Band Festiva and has to be there by 8:30am