2.28.12 Power Endurance

Workout
5 minute easy row, airdyne or run
Then:
Alternating Tabata
Squats + KB Toe Touch
8 rounds each (16 total)
Looks like…
20s Squats +
10s Rest +
20s Toe Touch +
10s Rest, etc.
Repeat for 8 rounds
Then:
5x30s Paleo Chair
Then:
6 laps +
100x Squats +
5 laps +
100x Squats +
4 laps +
100x Squats +
3 laps +
10ox Squats +
2 laps +
100x Squats +
1 lap +
100x Squats
Record time
Then:
Cool Down
 
Results
Run, Squat Circuit:
Short Lap:
Robyn S. – 38:22
Fiona M. – 30:49
Jamie Bald. – 34:49
Wayne C. – 60:00
Jarrod W. – 33:21
Keith S. – 39:06
Beau C. – 38:06
Tammi J. – 28:29
Niko M. – 39:47
Hebah F. – 38:20
Richard G. – 38:51
Latissa H. – 39:20
Kristen B. – 31:44
Erica G. – 37:44
Erin E. – 31:50
Nic T. – Mod Bike – 33:25
 
Long Lap:
Byron D. – 40:53
Bob R. – 42:34
Kara S. – 48:53
Chrissy VD. – 47:50
John C. – 43:27
Rob J. – 44:42
Byron Y. – 57:00
Kelli V. – 54:40
Nicole P. – DNF
Britni P. – 60:50
Intern – 51:53
Susan S. – Mod Bike – 52:39
Will B. – Mod Row – 59:17
Chris W. – 46:04
James R. – 36:17
Rob S. – 46:39
Gisela T. – DNF
Jen H. – 41:56
Rachel S. – 47:10
Aubrey H. –
Andrew M. – 39:09
Tim B. – DNF
Lizzy M. – 37:40
Marcus W. – 50:21
Ale P. – 53:00
James B. – 66:43
Laura M. – 48:20
Jim C. – 50:21
Tom R. – Mod Bike – 45:00
Rob O. –
Joe L. – 45:23
Marsi B. – DNF
Cynthia P. – DNF
Evan J. – DNF
Rob M. – DNF
Tiffany R. – DNF
Diana R. – DNF
 
Coach’s Comments
Everyone got a nice taste of what our endurance phase will be like for the next 4-6 weeks. The volume is high and the duration is long. But when it’s all said and done we will have developed quite a work tolerance. The wider the base of conditioning the more potential there is for higher levels of conditioning, whether that conditioning is strength-based, power-based, or otherwise. A keen understanding of our capacity over a longer duration is valuable and when the work becomes more focused and narrowed (i.e. less volume and more intensity) recovery improves. Some athletes (particularly endurance athletes) spend the first 5-6 years of their career building their base. It’s that important.
 
I use to dismiss this line of thinking, but after a few years of self-experimentation I’ve found it to be more and more true. Even right now I feel like I’m running in mud, but know in a few weeks I’ll be in a completely different place because I’ve been doing this for 10 years.
 
Key point: the bigger the foundation; the more miles logged, the more potential there is for growth in specific areas of fitness. We adapt more fluently when we’ve put in the time on the front end to widen out capabilities. This endurance phase is nothing more than an opportunity to further widen the base so that in a few weeks, month, and even this time next year we’re better off having done it and our fitness is a reflection of that work.
 

Photos