Weekend Workouts
Greetings,
Saturday & Sunday's workout entailed a little of each: Kettlebell Clean & Presses on Saturday, with a half-hour bike/run combo on Sunday morning.
Saturday's Workout:
KB Clean & Presses, 5 per side for every 20s period of work
35# used for first 5 minutes of 20s work, 10s rest x 10
40# used for 2nd 5 minutes
45# used for final 5 minutes
I thought about using my 53# kettlebell for 5 more minutes of this, but my body just wasn't feeling up to that. 15 minutes was plenty it seemed.
Sunday's Workout:
20 minute Bike Ride, of the following:
4 minutes easy at level 6 on upright bike
4 minutes, Tabata style, at level 8
4 minutes easy at 6
4 minutes Tabata at 8
4 minutes easy
6.18 miles total.
transition to Treadmill Run...
TM Run:
1/2 mile at 8.0mph, roughly under 4:00
1 mile at 10.1mph, total time to 1.5 miles was 9:45.
Since my tri race is a 500m swim, 12 mile bike, and 3 mile run, I basically teamed up half of the bike to half of the run portion as a good 'brick' style workout.
A great tool I've been using to track my workouts is a site called http://dailymile.com.
I suggest you go there, as its sort of a Twitter/Facebook-like atmosphere for active people. You can also post your workouts instantly on Twitter & Facebook through that site, too.
That's all I have for now. All in all, a very decent week for workouts. I trained mostly every day except Friday, where I took a good day of rest.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://MakeVarsity.com
Saturday & Sunday's workout entailed a little of each: Kettlebell Clean & Presses on Saturday, with a half-hour bike/run combo on Sunday morning.
Saturday's Workout:
KB Clean & Presses, 5 per side for every 20s period of work
35# used for first 5 minutes of 20s work, 10s rest x 10
40# used for 2nd 5 minutes
45# used for final 5 minutes
I thought about using my 53# kettlebell for 5 more minutes of this, but my body just wasn't feeling up to that. 15 minutes was plenty it seemed.
Sunday's Workout:
20 minute Bike Ride, of the following:
4 minutes easy at level 6 on upright bike
4 minutes, Tabata style, at level 8
4 minutes easy at 6
4 minutes Tabata at 8
4 minutes easy
6.18 miles total.
transition to Treadmill Run...
TM Run:
1/2 mile at 8.0mph, roughly under 4:00
1 mile at 10.1mph, total time to 1.5 miles was 9:45.
Since my tri race is a 500m swim, 12 mile bike, and 3 mile run, I basically teamed up half of the bike to half of the run portion as a good 'brick' style workout.
A great tool I've been using to track my workouts is a site called http://dailymile.com.
I suggest you go there, as its sort of a Twitter/Facebook-like atmosphere for active people. You can also post your workouts instantly on Twitter & Facebook through that site, too.
That's all I have for now. All in all, a very decent week for workouts. I trained mostly every day except Friday, where I took a good day of rest.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://MakeVarsity.com
Posted by 1 Mile Nation at 1/17/2010 5:11 PM 
Categories: uncategorized
Tags: tabata training interval training
Categories: uncategorized
Tags: tabata training interval training
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