3 Run Week

Yesterday I walked 18 holes and planned on trying to finish the lifting workout I had to stop a few days ago. Still felt my back a few times on the course and through the day so decided to rest it a couple more days. Hopefully tomorrow. Did a 23 minute ROMWOD last night.

With this back, I’m able to get in more running, which is a good thing I guess. Went to the track around 10am. Warmed up with a 400m jog and then 2:00 rest.

Aerobic Capacity – Lactate Threshold

  • 3 Sets
    • 600m (target – 2:50)
    • 1:30 Rest
  • 4:00 Rest
  • 3 Sets
    • 200m (target – 0:38)
    • 1:30 Rest
  • 4:00 Rest
  • 3 Sets
    • 500m (target – 2:16)
    • 1:30 Rest
  • 4:00 Rest
  • 3 Sets
    • 200m (target -0:38)
    • 1:30 Rest

Wasn’t bad at all. I expected the 200s to hurt a lot more and they were no big deal. My 600s were 2:47, 2:49, and 2:47, the first set of 200s were 36, 38, and 36 seconds, 500s were 2:14, 2:13, and 2:12, and finally the last set of 200s were 38, 36, and 37 seconds. Immediately went into a 700m walk without any rest.

Completes 4 weeks worth of AC programming. Starting to get more comfortable with different paces and running in general.

Time for a 20 minute ROMWOD.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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