W5D4 – Lactate Threshold + Met Con


Learning to Run again

10 x 1′ jogging / 30″ rest

SMR + Yoga



1. Swimming 

200m – 300m – 500m / 1′ rest

Target pace: 2’03” / 100m (from last week’s CSS test)


200m – 4’03”

300m – 6’06”

500m – 10’27”


Swam the 200 & 300m too fast… 500m was 12sec slow 😔 should I invest in the Finis Tempo Trainer Pro help me pace my workouts? Think it can be used for other endurance sports like running/biking too.

2. Metabolic Conditioning 

4 rounds of:

15 Burpees

25 Kettlebell swings (16kg)

7 Pull-Ups

Handstand holds against Wall for (10 sec)

5 Leg lifts

5 Front Levers (hold as long as possible)

Minimal rest.


This was to make up for the Met-Con workout I couldn’t complete 2 days ago. Could only manage 15 Burpees straight before lactate threshold was reached. Will have to work on those Burpees! Also starting to train my shoulder strength for handstand push-ups. One step at a time!

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