Kate’s Training Log 31/07/19
REDBULL DEFIANCE: 30 days
98 TESTING: 1 day
Wednesday’s ESD sessions have been a favourite for a long time – they’ve always been a chance to explore how willing you are to hurt, learning to understand your output capacity, and you can’t cheat the screens. Honest grunt work at its best.
That said, this week’s ESD was designed with slightly less intensity given that 98 members testing starts tomorrow. There was still hard work expected but it was a good opportunity to move without being totally floored by the end.
Training for both the testing and defiance is tricky – Redbull Defiance requires a lot of volume and time spent training, whereas the testing this week really needs us pulling back. So today I hit the ESD session four times at a lower intensity, with a technique focus on the assault airrunner and rower, whereas on the BikeErg and assault bike I was more concerned with my breath control. Across all the machines I still wanted quality numbers but understanding the goal was consistency and “feeling” good.
Today’s ESD: 10 x 1 minute work / 1 minute rest
Round 1: BikeErg, 595m+
Round 2: Assault Airrunner, 210m+
Round 3: Rower, 280m+
Round 4: Assault Airbike, 213 calories total, average 22