OldManAsh stays accountable

[OldManAsh]

Fri 8/4
Fighter Week 2 - 80%
SQ 215 3x5
BP 180 3x5
DL 245 1x5

Sat 8/5
Spartan Super
8.2 miles
27 obstacles, 6 failed
3:26:57

Constant torrential downpour led to ankle deep mud making it nearly impossible to run, and rendering obstacles so slick that I slipped right off of things that I've completed successfully many times in the past. I missed my goal time, but did finish almost 40 min faster than last year, so I look at it as an overall positive experience.

Sun 8/6 - Mon 8/7
Rest

Tues 8/8
Fighter Week 3 - 90%
SQ 245 3x3
BP 205 3x3
CU BW 2x5, 1x3 -> shoulders and upper back still a little fatigued
DL 275 1x3

[OldManAsh]

Wed 8/9
10 min Motor Skill Drills
15% incline threshold intervals
alternating 3 min aerobic / 90 sec high intensity
carried 50lb wreck bag on every 3rd interval

Thurs 8/10
Rest

Fri 8/11
AM
10 min Motor Skill Drills
2000' climb @15% incline
1:14:37 total
22:16 pace
145 bpm avg

PM
Fighter Week 3 - 90%[/u][/b]
SQ 245 3x3
BP 205 3x3
CU BW 3x5

Rope Climb x3

[OldManAsh]

Sat 8/12
LSS
9 miles
1:56:18
12:55 pace
145 avg bpm

This wasn't great. Legs were fatigued from the previous day's climbing and my HR kept spiking past the threshold no matter how slowly I tried to run, and I was forced to take repeated walk breaks to get it back down into aerobic territory.

[OldManAsh]

Fighter Week 4 - 75%
SQ 205 3x5
BP 165 3x5
CU BW 3x5
DL 225 1x5

Rope Climb x2
Bouldering 20 min