I managed to get in six LSD sessions in my first three weeks of camp.
Sun 9/13: LSD9: 2.25, 9 laps; 34:31, 388/121
Sun 9/20: LSD9: 2.25, 9 laps; 34.39, 391/122
Thu 9/24: LSD9: 2.25, 9 laps; 34:34, 387/121
Sun 9/27: LSD3: 3.01, 12 laps; 45.55, 502/157
Tue 9/29: LSD9: 2.25, 9 laps; 34.31, 389-121
Sat 10/3: LSD3: 3.00, 12 laps; 45.18, 502/157
This is nearer to the low end of what I would have preferred (8-10 sessions in the first three and a half weeks is closer to ideal). That said, this LSD schedule works out to an average of two sessions per week over the first three weeks. And considering the fact that I trained four times a week during this stretch, I won't kick myself too hard for not having squeezed in two more LSD sessions over the past few weeks.
In any event, the stepped-up pace for the next few weeks should more than make up for things. Today was the beginning of the Cardiac Power/Threshold Training/HICT part of my conditioning, the most intense part by far with 4x/week conditioning and 4-5x/week training.
Here's today's cardiac power workout:
60 seconds work
120 seconds rest
Sumo Deadlift Overhead Swings
Push Press (Box Squat Depth)
Sumo Deadlift Overhead Swings
Sumo Deadlift Overhead Swings
Push Press (Box Squat Depth)
Sumo Deadlift Overhead Swings
Sumo Deadlift Overhead Swings
Push Press (Box Squat Depth)
Sumo Deadlift Overhead Swings
Max heart rate was around 160 +/- 4 BPM
Push Press sets were consistently broken sets
Total workout time around 30 minutes.
Next Sunday, I increase the work period to 90 seconds, with a 210 second rest period. Then, the following Sunday, I work for 120 seconds with 5 minute rest periods.
