Yes, I am still training…

14 11 2011

”Try and fail, but don’t fail to try.”

– Stephen Kaggwa –

Friday, 3pm

A. WU, 20 min light run

B. 4 Unbroken Rounds for time of:

  • 50 Double Unders
  • 25 GHD’s

Time: 9’25 min

C. 3 Rounds not for Time:

  • 25 Backward skips
  • 5 GHR

Plan was to go the reservoir for 3*800m running, but when I got there it was closed for tree maintenance so I had to turn around. Was hoping for a sub 8min for the 4 RFT, but had everything unbroken til the last round of DU, where I tripped on 39 and then failed three more times before getting my self together. GHR is guaranteed a torture device and I am still sore in both hammies and abs…

Saturday, 8.30 am

A. About 200m of swimming and some treading water

B. 11.30am, Rowing: 5 Rounds 1 min on/1 min off, goal sub 1’38min/500m average

  1. 1’37.7
  2. 1’37.4
  3. 1’36.7
  4. 1’36.7
  5. 1.33’7
Swimming was part of our class, but I had to stand on the side when we got to the other stuff, wrist can’t handle ins and outs. Rowing as fun as always, goal is to do these once a week and get it down to sub 1’30min/500m average within fairly soon (5-6 weeks or so).
Did a strength and gymnastics session around lunch today and now it’s finally time for the squat cleans on the minute.
Oh, how could I forget. After the Open Gym on Saturday morning 20 of our athletes and coaches headed out to Stellenbosch for a few hours of playing war. Haven’t played paintball in like 10 years and it was so much fun! Bruised right about everywhere obviously and getting shot in the throat sounds way more fun than it is, but all in all combined with an awesome T-bone braai afterwards that day didn’t leave much to wish for at all…



2 responses

14 11 2011
Marcus Herou

Rowing at last!

Not too bad times. Pretty good even!

Sub 1:30 is a pretty good goal which I think I will have trouble with 🙂

Think 15 or 20 x 30s on/ 30s off is a slightly better protocol (and easier for motivation) since you should rest a little more when doing 60s or you will build lactic acid like hell and you are not really after acid but rather cardio at this point right ?

14 11 2011

Thx dude, considering how rough the last round was, yes sub 1’30 is an insane goal for me. But I will do it! 🙂
Good point, might actaully do both since rowing is one of the things I can do right now…


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