Arrived in Austin today and will be here for a few days. Went for a run since I’m not used to weather like this. It’s a bit hilly in the area near the apartment I rented and not so sure bringing Nike Metcons was a great idea for running. My calves were killing me later in the evening tonight walking to and from dinner.
On the run I went 2.69 miles in a blistering 31:05. Felt good to be outside though.
Was delaying going to the gym, but finally got my ass in gear to get there with enough time to get in the thrusters before the 6:30 class. My quads are still sore to the touch! I’ve never had DOMS linger this long before. My back is still not great, but I need to get back into the gym routine.
10:00 EMOM
It was only supposed to be 8 rounds, but I felt “good” so I did two more. Within minutes of finishing I was light-headed. Had enough time to recover while class warmed up and they were doing deadlifts. I jumped on the RH instead.
Definitely was going light today, which allowed me to go non-stop at a good pace. Finished in 8:38.
4 Sets
My shoulders are feeling the jerks from Sunday. Went to the 4:30 class.
3 Sets
In the class 5/3/1 schedule it was a 1+ day. Really happy with the 5 reps since it’s a PR.
15:00 AMRAP
Once I get tired I cannot seem to push myself on the runs. All kinds of people running faster than me and then I’d make it back up on the other movements. Didn’t help I had the longest distance from the door. Finished 5 rounds and about 110 meters.
5 Sets
Holy hell I’m weak. I need to do these more often. Went with kilos for 20-22-25-28-30 and the wrist curls were pretty shit at 25 and above.
Feeling a little rough from last night, but made it to class. Warmed up with a 1,000 meter run.
Romanian Deadlift
Stood on a 55# competition plate and did all sets with a neutral grip.
8:00 Partner AMRAP (alternate rounds)
Paired up with Bryan. Should have tried going unbroken on the cleans from the go, but we didn’t try until our last 2 rounds each. I went first and got through 6 rounds. We got 11+4 total. Rested 3:00 before a second AMRAP…
8:00 Partner AMRAP (alternate rounds)
Bryan went first and we got 17+6, so I was able to get through 8+6. Real nasty on the grip. Everything unbroken.
When I looked at Timehop today, it’s pretty crazy it has been exactly a year since I did the 2k rowing test after following 12 weeks of Rowing WOD and now I’m testing my mile in the 14th week of Aerobic Capacity. I swear I didn’t plan this.
Once again I don’t understand why the target paces for the warm-ups were so fast. That’s the 5:20-5:30 / mile pace range when they are supposed to give me a feel for the pace of my mile. No fucking way I can hold anything close to that. Maybe they used a typical 400m to mile ratio of 22% based off my recent 1:02 for the 400, but my ration before starting the program was 34%, so not anywhere close to “normal.” Would seem odd to calculate it that way and not take into account my most recent mile PR.
I’ve had a goal to run a 6 minute mile for a few years (haven’t worked on it until this year) and even though I thought it was still too far out of range, I figured I’d go for it. So I used a target pace of 0:45 for the 200s and 1:30 for the 400m. The warm-up 200s felt good at 40 and 45 seconds. Then when I ran 1:33 for the 400m I was getting worried at how gassed it felt.
Maps have been broken on the Garmin site for over a week, so I can’t really look at my laps how I’d like to. I have to rely on memory from looking at my watch during the run. Hopefully they get the site fixed soon!
From what I remember… The initial 100 was 21 seconds and 200 in 44. Then things slowed a bit to finished the first lap in 1:33. I think I finished the second lap at about 3:20, which would be a 1:47 lap and the third lap at 5:05 for a 1:45 lap. I didn’t push it hard enough over those 2 laps. 😦 Was able to kick it in over the last 150 meters to finish at 6:42 for a 1:37 final lap. I’ll be interested to see how accurate my memory is. Have to admit I’m pretty disappointed in myself for not pushing harder. Wanted a lot more than a 9 second improvement.
When I started, my 400 time was a 1:04 and my mile was a 6:51. Those improved to 1:02 and 6:42. Hinshaw always talks about the “Fatigue Factor” and how 20-21% is the average he’s seen over all of the Beyond the Whiteboard data. Mine was calculated at 34.1% when I started and is 34.8% now. Terrible!! I need a lot more work on volume.
I was finally able to find the formula in a comment from Hinshaw…
The fatigue factor uses the following formula devised by Pete Riegel:
T2 = T1 x (D2 / D1)C
where:
D1 = distance you already raced
T1 = time for the known distance
D2 = distance you want to predict the time
T2 = predicted time for the new distance
C = performance degradation coefficient
After still not being able to come up with correct fatigue factors, I looked up the Riegel formula and Hinshaw missed that it’s the the power of C! Solving for C and knowing the 2 distances, which is the fatigue factor in our case…
Fatigue Factor =
Yes, you have to use logarithms (I’m using natural logs) to solve this. T1 is your 400m time in seconds and T2 is your mile time is seconds.
If you don’t feel like messing with calculators, I whipped up some javascript and a quick form you can use. Go to http://jsfiddle.net/nickmomrik/8an6nzdd/3/ and change the default numbers in the form (leave the code alone) to see what your fatigue factor is.
This was the 27th workout of the Aerobic Capacity program and with the changing weather, will be my last for the year. I’ve been waiting for the mile test to come up for a few weeks and it came at the perfect time with the forecast not showing anything in the 60s this week. Since starting on August 5th, it took me about 11.5 weeks to get through this first workout of the 14th week.
I enjoyed the program a lot and would recommend it. At $30/month it won’t break the bank. Overall the workouts were challenging but there were only 2 times where I couldn’t hit/beat the assigned paces. Maybe because my ratio is so bad I should have been going even faster. I may start again in the spring so I can follow it for longer next year. Time for more CrossFit classes.
After watching the Lions make another comeback win, I felt like I should do more today, so I headed out to the garage to get in week 4 day 3 of lifting.
I decided to go with powers again to save my legs.
Used straps for the three working sets.
2 seconds in the hole.
No belt and no sleeves today. Felt really good actually.
I’m going to have to try left arm first next time to see if it still floats around as much.
4 Sets
Much easier without grips on.
Another beautiful fall day. Got to the track at about 12:30. Warmed up with an 800m jog. In the second lap I did a surge at the start of each 400, with increasing distance to prepare a bit for the sprints.
As programmed…
The notes mentioned to take more rest for full recovery if needed. I quickly realized i was going to need more rest to stay on pace. I also changed the rests to be based on resting for the next interval instead of from the previous one, so I did rested 1:00 before 100s, 2:00 before 150s (which included walked the rest of the way to a the 50 meter point at the top of the curve), and 3:00 before 200s. My splits were:
I walked a lap to cool down. I really underestimated how I’d feel after this one. In fact, I was planning to get home and do the first day of the deload week for lifting. No way though.
…and finally the mile race test is up in the 14 set of workouts! Just in time too so I don’t have to pay for another month of programming. Hopefully I can get some decent weather for that test.
Don’t think I’m feeling anything from the mileage yesterday. Went to the 5:30 class.
5 Rounds NFT
Class is on a new 5/3/1 cycle so it was 5+ at about 77% today. Doesn’t come close to what I should be able to do when estimating my 1 rep max. I didn’t feel like I was really warmed up for that.
I went 20-15-15 on the wall balls, then slow but non-stop burpees, and 15-15-20 wall balls. My legs would not move when I headed out on the final run. Finished at exactly 13:00. During the wall balls, I counted to 8 and then picked the ball back up. When I finished the burpees my plan was to go 15-15-10-10, but I took a couple of extra breaths after me break following the 30 reps and knocked out the final 20 unbroken..
Class was doing a full Tabata so my plan was to just hold for 4 minutes. When I passed the half way point without feeling terrible I decided to change it to a max hold and asked Michelle to keep track of my time. Made it to 5:32 for a 29 second PR! My whole body hurt after.
Overcast day where it looks like it’s going to rain any minute. Made it to the track before 11.
Ran 3.03 miles in the 30 minutes, just making sure to keep my pace under 10 minute miles. Felt smooth and effortless. Legs felt heavy starting off for that first 200. Splits were 47-52-50-48-46-45 with the jogs ranging from 1:30-1:42. Walked 400 meters and headed home. The walk pushed the total over 5 miles for the day.
My quads are a little sore from yesterday or maybe even from the pistols on Thursday. Yesterday was actually the nicer day to run. When I got to track after 12 it was about 60 degrees out with a breeze. I was there sooner, but had to drive back home to get my watch. Dummy!
3x
I was on or under pace the entire workout.
Walked 600 meters to cool down and picked up a breakfast bagel sandwich on the way home. That finished 12 “weeks” worth of the AC programming, but still no mile test in the upcoming week. After participating in 2 CrossFit classes this week I’m ready for this running to be done with.
Skipped out on ROMWOD again last night after working later than usual. Today’s run didn’t need the track, so it was nice to head out around the neighborhood. Great weather!
5 Sets
No problems holding the pace. Splits were 0.51, 0.53, 0.50, 0.51, and 0.51 miles, all on the faster side of the pace.
Nick Momrik's Fitness Logs 