I’m here in lovely Orange County, so I dropped in on my favorite Crossfit box. It’s about half a mile from my hotel, and the walk/jog to and from there makes a good warmup/cooldown. The place is always hopping, and the people are very nice. I just go get an erg from the long line of well maintained model d’s that they have along the wall, set it up so I can watch all the people doing their Crossfit thing and do my session.
Today’s session is the last high intensity session before the race this Saturday, and boy was it a doozy. Here’s the plan:
- 15 x 3′
- 1′ rest
- pace target: 1:52 (Actually 800m per interval was what I wanted to beat in each interval)
- rate target: 26
- No HR Cap
This is a classic Wolverine Plan “L3” workout. The rests are not long enough to come close to fully recover, so you dig yourself in deeper and deeper as the workout progresses.
I attacked this session with vigor. Maybe a bit too much vigor. I was able to hold my pace below 1:50 for the first 7 intervals. But I was in deep trouble by then. I backed off a bit, but came close to blowing up in the 11th, about 1 minute into it. I took a few strokes around 2:00, and then slowly brought the pace back down to around 1:54. I rowed the next couple of intervals more conservatively, but I was running on fumes by the time I got to #14. I purposely sandbagged that one so that I would have a chance on the last one, which I very much wanted to be ahead of target. It was. I was shaking all over and it took me a good couple of minutes before I could get off the erg. This was a very good workout.
Add in another 10 minutes of LIT for the warmup. So, 45′ of HIT and 45′ of LIT. And a whopping 9 minutes of anaerobic. Ouch.
Tomorrow: Steady State Session. 4 x 20’/1′ rest at 185W.