Power-Endurance

Finished my Tabata set early this AM, thought I'd get that out of the way.

Here's how it shaped up:

Avg 1:32.9/500m.  This one my rounds were not as tight as I would have liked.  I started to get worried that I wouldn't make the 1:33 cut off while I was in the session for some reason, then when I saw the final numbers I was relieved.  Round 5 seems to be where I mentally relax too much and my pace drops off a bit.

WOD:
"Barbara"

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
5 Rounds for time

37:43

One of the original 6 CrossFit Girls.

My time is pitiful.  I "gamed" (paced) it a little thinking that I didn't want to dig too deep into the hole, that place where everything starts to go black and there is no power left to finish the workout with any kind of meaningful intensity...but the flip side is pacing appropriately.

"Setting off at an unrealistically fast pace results in the situation commonly referred to as "fly & die": the athlete pays for the rash act by being forced to endure a disproportionately greater accumulation of metabolically fatiguing byproducts, and the pace gradually fades (and fades and fades…)"

"Poor pacing strategy during an erg test or race will result in serious under-performance. It is a sign either of inexperience or mental weakness (and you will have plenty of experience by the time the testing and racing portions of the season arrive). An athlete who is afraid of performing poorly on a test will often go out much too hard as a way of sabotaging her own test. The results will fall short of expectations, but at least she can say "Hey, I went for it!" This attitude is unacceptable. Going for it means going for your pace, not someone else’s or some unrealistic and ultimately unattainable pace. True mental toughness means having the discipline to not be overcome by adrenaline at the start, and holding back just enough to settle into a pace that, if held, will end up challenging your will to live by the end."

 - http://www.concept2.com/forums/wolverine_plan.htm

This is not an easy task and takes experience, something that can't be overlooked.


All in all my time was indicative of where I am, about 5 weeks into training.  I can't overlook that fact and expect more than that.