Notch Above

Just when things are starting to die down for most people during the Holidays, it's that time to kick it up a notch for the official start of integration of all 3 disciplines... training amplified.

This week in a glance:

Week of December 12, 2011

Mon – R: 1 mile up, 1200, 1000, 800, 600, 400, 200 (200RBI), 1 mile down; W: 60 min WOD

Hit the 1200 at 4:37 (5 secs behind), 1000 at 3:48 (another 5 secs behind), 800 at 2:57 (on pace), 600 at 2:07 (5 secs under), 400 at 1:21 (6 secs under), 200 at :34

Tue – B: 10 mins easy, 4x8 min SS (4 min RBI spinning), 10 mins easy; S: 300WU, 6x50 catch-up, 4x200 (20 secs RBI), 2x25 KSS, 100CD

Wed – R: 5 miles MT; W: 30 min HIIT WOD

Thu – B: 10 mins easy, 4x8 min SS (4 min RBI spinning), 10 mins easy; S: 200WU, 6x50 catch-up (20secs RBI), 3x300 (20 secs RBI), 200CD

Fri – 9 miles HMP +20sec; W: 60 mins

Sat – S: 200WU, 10x50 drills, 16x50 power and technique, 4x25 KSS, 100CD

Sun - OFF

Roger was at the track to keep me focused and brought me back on track to hit the times. He impressed me by nailing all his times... good speed left in his legs and he needs to be thinking of 8:00 or less per mile for Tobacco Road. I'm still gunning for 1:39 or less overall...

Zimm should be back soon but is not here yet so lifting will have to commence without him... Repeat of week 3 for weights.