Recovery Day
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better; please refer to the Competition Program for the swimming session)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)
OR
Twelve sets of:
Row x 30 seconds
Rest x 30 seconds
Set up your monitor for 30/30 intervals. Work on being consistent in each set.
NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery
Mobility
Spend 15 minutes mobilizing problem areas.
Inflammation Maintenance
Take an epsom salt bath, use an e-stem on the recovery setting or hit up a jacuzzi to promote recovery.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Did part of Monday’s work today.
Assault Bike/Ring Dips – Jesus. This got nasty. Got aggressive on round 1 and just got worse and worse. 1:06, 1:24, 1:28, 1:45, 1:48. Rest was between 2-3 minutes per set as I had to rotate with someone else on the bike (gym only has 1 ass bike).
Tate Press and pistons done.
Fun day at Nike with the Metcon Crew and Fogarty.
3 down and backs of transitioning every 20 yards between 4 of us on the football field:
Flipping Tires, Pushing Sleds, Farmers Carry and Sprint/Burpees as a warm up
then…
20 rounds of
1 RMU
2 Power Snatch 65#
3 Burpees
Forgot to look at the clock! A day of fun fitness…. felt good.
Had to do a small Master Team WOD with my coach for an Oct competition:
Time Cap 25
50 cal Bike
50 power clean @ 155lb
50 cal Bike
50 power clean @ 185
50 cal Bike
50 power clean @ 205
50 cal Bike
50 power clean @ 225
50 cal Bike
Max power clean @ 245
last one we got 16.
Short, hard and sweet ?
Got a really good swim session in today – trying to get ready for the swimming event at the GG. Great drills and tips from a former competitive swimmer – my technique is getting much better.
– 30 minutes of swimming laps at the local pool. I struggle to swim at a sustainable pace but today was better than last time and hopefully that trend continues!
Spent some time on the rower, using the 30/30 x 12 minutes.
Followed that with plenty of foam rolling, stretching, and mobility work.
My chat last week with Nichole and yesterday with Rob Walker made me (finally) realise that I really have to work on my endurance. So for this cycle I will work on my 1-Mile (also my vacation is coming up and I might be only able to hit a local box 2-4 times in the two weeks, so I can work on that). So today is my kick-off and I tested it (in the forrest, on gravel and with small hills): Sadly enough it was an 8:22 but it is what it is and a starting point. My plan is… Read more »
Awesome Markus! And our Saturday optionals sessions are a tempo run so that is perfect!
Can you tell me when the end of the cycle is / when I should test the 2 km again?
On your run Markus? I believe I have that in 8 weeks but I can double check!