Today’s session was all about staying tall and maintaining breath control. After a weekend of heavy volume load then heavy weights work to begin the week it was nice to pull back and focus on good technique and posture.
Today’s Energy System Development was about building aerobic capacity. 4 rounds of 4 minutes of hard work with 3 minutes active recovery between – not getting off the machine, rather actively slowing down your movement and consciously breathing to bring the heart rate back and letting the body recover. These rounds were designed to be really hard work, but long enough to be an aerobic effort with close to a 1:1 work/rest ratio, with the goal of each round being very close to equal across the board.
I did two of today’s ESD back to back, first on the assault runner then the assault bike. On both machines I was really working to stay upright to make breathing as easy as possible. I really enjoyed today, the running especially is feeling as if it’s improving!
ROUND 1: Assault Airrunner 781, 784, 788, 782m
ROUND 2: Assault Airbike calories 67, 70, 68, 69
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
REDBULL DEFIANCE: 38 days
My training has had a shift over the last month, and now is largely centred around building volume in the legs. Redbull Defiance is just over a month away – a two day adventure race of running, riding & paddling. Increasing time & kilometres in the legs is obviously a huge part of training now, yet the importance of strength training for running & riding should never be overlooked, so STR sessions are not to be missed. Running has become a much bigger part of my training, however I’m still being careful of doing too much – especially given that I ran very little prior to entering RD. Incorporating some longer bike sessions on tired legs has been really helpful to continue heavy training loads yet avoid injury.
3x 8 heavy kettlebell swings (fast, explosive and deliberate) @ 40kgs
5x 3 back squats @ 90% – 70, 80, 90, 95, 100kgs + max towel pull ups after each set (6-8)
3x 10 single arm kettlebell front squats – 20kgs (10 each side 😳)
Then a 15 minute AMRAP (I got through four and a half rounds)
10 x weighted Cossack squat – 12kgs (10 each side… again)
10 x push ups
30m weighted lunge walk – 2x 16kgs
Then Chris got the ball rolling with this Concept2 workout, so naturally we all had to have a go.
Concept 2 Erg WOD
300 calorie BikeErg
200 calorie SkiErg
100 calorie BikeErg
⏱32.00 including changeovers & screen set up