As promised last night, my deadlifting/running/cycling-weary legs were up nice and early to run into work, adopting an interval schedule that I put together on my awesome Polar RS800CX via the Polar ProTrainer 5 software on our laptop. This schedule was intended to simulate the run/obstacle interval sequence of a World’s Toughest Mudder course lap with pre-fatigued legs. Don’t forget…if you are after any heart rate monitor kit, you have to jump on this awesome offer, exclusive to lovers of Tough Mudder Mechanics.
The only problem this morning was that the weather was absolutely perfect which had me in quite cheery spirits…probably not the way I might be expected to feel at the 18hr mark of the race! I was carrying a 7kg back-pack which provided a nice bit of added intensity.
Interval training: Run 500m in HR Zone 4 (148-157bpm), Recover 2 minutes in HR Zone 3 (124-147bpm)
Distance 17.0km | Avg HR 138bpm (78%) | Energy 1,314kcal | Time 1:48.03
These exercises were performed to stimulate some muscular stability and control in my upper body without aggravating the tendon tear in my shoulder. If you are injury free, please build up to a 2RM weight for a strict shoulder press and complete 5 sets at that weight with full rest between sets.
For me, it went like this…
Complete five rounds of 30 second single handstand hold (each side), followed by 30 second static bench press hold 100.0kg (holding legs straight over hips, ankles together)
Complete three rounds of tabata squats with a four minute rest between each round.
Round 1 High 19 | Low 17 Round 2 High 21 | Low 18 Round 3 High 21 | Low 18
Averaging about 150 squats per round.
If you do not know what Tabata is, I’ll explain a little bit about it. Tabata was founded in Japan when conducting tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training. The results were that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.
Each round lasts only 4 minutes, built on eight rotations of 20 seconds of intense training followed by 10 seconds of rest. Consistency is also a key factor…to score an athlete, you add the highest rep count and the lowest rep count. This keeps everyone’s output “honest”.
Beers with a good friend who has been an amazing supporter of this project. Not a late night, but will be taking the train home 🙂
The tired legs and early starts is an insignificant price to pay for a good cause. You can make a difference AND sleep in by making a tax deductible donation to ME/CFS Australia.