Finally followed through on my unspoken commitment to run tabata once a week. Man it sucked.
Arrived at the Y and didn't even look at the squat rack.
Hopped on the thread mill and ran for 5 or 6 minutes at a 6:00/km (ish, 6 mph, stupid treadmills).
Then I ramped up the incline to 10%, and the speed to 7.2 mph (5:11/km) and did the first or 8 rounds of 20 seconds on, 10 seconds rest. Felt pretty easy.
Bumped the speed to 7.3 mph (5:06/km). This was a mistake, by round 4 I was back down to 7.2 and really wanting to drop it more, but I refused.
Definitely took an extra second or two before starting to run on the last 3 rounds, but to make up for it I ran 25 seconds on the last one.
Almost coughed up a lung.
So the plan is to endure 10 minutes of torture, once a week, on Tuesdays, and Thursday, or Friday do a 2km time trial on the rower, and see how close to 7:00 I can get.
I will continues this at least until the Open starts. (Which reminds me I need to register).
After I recovered enough to change my shoes, I got on the platform for some front squats. They did 3 sets of 5 today at Crossfit, while I slept, so I did that.
It seemed so heavy. So I worked up to a heavy single, and really struggled to stand up 275#.
Then I peeled back to 225# and really struggled to get that 5th rep each time. In fact, the 3 sets was only 4 reps. It was poo. But I worked hard, and will be better for it.
Done.
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