4x WOD

Feeling pretty good today and made good use of it.  The day’s training was pretty well spaced out and relevant for the race….and to cap that off, all the insurance and repairs have been tidied up after getting “doored” by a blonde jumping out of a car at a red light a week or so ago.  My bike should be ready to roll next Tuesday or Wednesday and I’ve received the nod to go out and replace the helmet that was damaged in the process.  It’s easy to bitch and moan about paying insurance premiums, but bloody hell it’s good when it steps in to make things better again.  The total damage bill was around $5,500 and I didn’t have to pay one cent.

Although I’ll have the bike back, I’m thinking I’ll continue with cycling to work each day…it’s good incidental training and planet-friendly.  Daylight savings isn’t far off either, so the weather should be getting better and better.

Courtesy of the World’s Toughest Mudder FaceBook group I’ve found myself in, I’ve got my mitts on a video diary of last year’s course….a full walk through and narration. Although it’s unlikely they’ll duplicate it for the 2012 race, it’s great to watch.  What was interesting was to hear that out of the 1,004 race starters, nearly 800 packed up and went home after the first lap. That’s how cold it was….and how under-prepared most people were.  Even the mud was frozen on the second day. I think this has played a major part in the reasons behind bringing the race dates forward one month…not so deep into the US winter. This year will be very different.  There are guys in this FaceBook group that are sounding like serious contenders.

This video is around 20 minutes, but definitely worth a look when you have the time…

MORNING

Ride 14.1km to work at 75%

Average heart rate 122bpm   Consumption 354kcal   Time  35:29

then…

Maximum effort front squat. Build to a 2RM weight before executing 5x 2RM with full rest between sets.

< 85.0kg >

then, for time…

Complete three rounds with unbroken reps 21, 15 and 9 of the couplet 60.0kg front squat and chin-ups.

< 6:47 >    <Avg HR 156 >

AFTERNOON

Run 5.0km in 800m splits.

6x 800m w/ 3 minute rests between rounds and 200m cool down.

EVENING

Ride 14.1km to home at 75%

Average heart rate 130bpm   Consumption 394kcal   Time  35:37

_____________________________________________________________

Love your fellow Mudder.  Please consider a tax deductible donation to ME/CFS Australia.

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