Don't Drink and Drive
Auckland, New Zealand, a place where public transport is not the most reliable and people are therefore often tempted by the comfort of their own car after a night out. In order to help prevent drink drivers the police would put measures in place to catch those abusing the use of their car after a drink or two.
Ok, where is this going? Had I been on a night out before a race? Nope! Quite the opposite actually. I had eaten my pasta, chicken, and veg, hydrated and was asleep by 9pm. Standard. My partner, Jack, and I had a 10km on the Saturday morning, and we left the house in a bit of made flurry to make sure we were on the road in time. Prior to leaving home we did all the normal things you would do in the morning. We had coffee, breakfast, brushed our teeth, rinsed with mouthwash etc., and we were on our way.
The highway entrance was approx. a 3-minute drive from our house, and we noticed some flashing lights up ahead. I remember thinking “great, we really have time for a breathalyser test right now!” It was not what we needed that morning! Jack was driving, and wound down the window with a smile. We were sat there with our numbers pinned on our shirts; all race ready; clearly not driving home from a night out!
It actually blew my mind when Jack then tested positive for alcohol in his system. The officer was almost as shocked as us. Then started questioning how much he drank last night. We started racking our brains thinking about when the last time was that he had a beer, and if it could still be in his system. The officer said he needed to test again, but if it was positive, he would need to have his rights read to him, and be taken to the station for the offence drink driving. We agreed to test again, as there was no way that a beer a week ago was affecting his driving or judgement. Yep, positive!
I was a bit concerned that Jack was being taken to the police station, but also pretty pissed that we were now running really late for the race. Priorities!! Part of me thought, “ah I could race, and then go and pick him up!” I started to climb over to the driver's seat, and the police officer questioned what I was doing. I mean, it was my car too, I wasn’t going to just leave it on the side of the highway. However, apparently, as I had been “caught” as a passenger with a driver who was “drink driving”, he needed to breathalyse me before I could drive off. Yep, positive! WHAT WAS GOING ON?! We semi started arguing with the officer, saying that the machine must be broken, but let’s face it, they have probably heard that from thousands of drunk idiots!
So, Jack was about to be taken to the police station, I was one positive test away from joining him, the police were threatening to take our car away, it became clear that this race was not happening today.
Whilst the officer was resetting the breathalyser test, I had drink of water. It then dawned on me that I still had that mouthwash taste…. Surely it couldn’t be the mouthwash?! I drank loads of water and rinsed my mouth, and then re-tested. Negative. Sadly, Jack wasn’t allowed to re-test until he got to the police station.
So, in conclusion, there were no PBs that morning, but also no criminal charges. Luckily Jack was able to sober up from his dental hygiene routine whilst in the station.
Moral of the story, control the “controllables”, give yourself enough time on race morning, and buy alcohol free mouthwash!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
Auckland, New Zealand, a place where public transport is not the most reliable and people are therefore often tempted by the comfort of their own car after a night out. In order to help prevent drink drivers the police would put measures in place to catch those abusing the use of their car after a drink or two.
Ok, where is this going? Had I been on a night out before a race? Nope! Quite the opposite actually. I had eaten my pasta, chicken, and veg, hydrated and was asleep by 9pm. Standard. My partner, Jack, and I had a 10km on the Saturday morning, and we left the house in a bit of made flurry to make sure we were on the road in time. Prior to leaving home we did all the normal things you would do in the morning. We had coffee, breakfast, brushed our teeth, rinsed with mouthwash etc., and we were on our way.
The highway entrance was approx. a 3-minute drive from our house, and we noticed some flashing lights up ahead. I remember thinking “great, we really have time for a breathalyser test right now!” It was not what we needed that morning! Jack was driving, and wound down the window with a smile. We were sat there with our numbers pinned on our shirts; all race ready; clearly not driving home from a night out!
It actually blew my mind when Jack then tested positive for alcohol in his system. The officer was almost as shocked as us. Then started questioning how much he drank last night. We started racking our brains thinking about when the last time was that he had a beer, and if it could still be in his system. The officer said he needed to test again, but if it was positive, he would need to have his rights read to him, and be taken to the station for the offence drink driving. We agreed to test again, as there was no way that a beer a week ago was affecting his driving or judgement. Yep, positive!
I was a bit concerned that Jack was being taken to the police station, but also pretty pissed that we were now running really late for the race. Priorities!! Part of me thought, “ah I could race, and then go and pick him up!” I started to climb over to the driver's seat, and the police officer questioned what I was doing. I mean, it was my car too, I wasn’t going to just leave it on the side of the highway. However, apparently, as I had been “caught” as a passenger with a driver who was “drink driving”, he needed to breathalyse me before I could drive off. Yep, positive! WHAT WAS GOING ON?! We semi started arguing with the officer, saying that the machine must be broken, but let’s face it, they have probably heard that from thousands of drunk idiots!
So, Jack was about to be taken to the police station, I was one positive test away from joining him, the police were threatening to take our car away, it became clear that this race was not happening today.
Whilst the officer was resetting the breathalyser test, I had drink of water. It then dawned on me that I still had that mouthwash taste…. Surely it couldn’t be the mouthwash?! I drank loads of water and rinsed my mouth, and then re-tested. Negative. Sadly, Jack wasn’t allowed to re-test until he got to the police station.
So, in conclusion, there were no PBs that morning, but also no criminal charges. Luckily Jack was able to sober up from his dental hygiene routine whilst in the station.
Moral of the story, control the “controllables”, give yourself enough time on race morning, and buy alcohol free mouthwash!
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Auckland, New Zealand, a place where public transport is not the most reliable and people are therefore often tempted by the comfort of their own car after a night out. In order to help prevent drink drivers the police would put measures in place to catch those abusing the use of their car after a drink or two.
Ok, where is this going? Had I been on a night out before a race? Nope! Quite the opposite actually. I had eaten my pasta, chicken, and veg, hydrated and was asleep by 9pm. Standard. My partner, Jack, and I had a 10km on the Saturday morning, and we left the house in a bit of made flurry to make sure we were on the road in time. Prior to leaving home we did all the normal things you would do in the morning. We had coffee, breakfast, brushed our teeth, rinsed with mouthwash etc., and we were on our way.
The highway entrance was approx. a 3-minute drive from our house, and we noticed some flashing lights up ahead. I remember thinking “great, we really have time for a breathalyser test right now!” It was not what we needed that morning! Jack was driving, and wound down the window with a smile. We were sat there with our numbers pinned on our shirts; all race ready; clearly not driving home from a night out!
It actually blew my mind when Jack then tested positive for alcohol in his system. The officer was almost as shocked as us. Then started questioning how much he drank last night. We started racking our brains thinking about when the last time was that he had a beer, and if it could still be in his system. The officer said he needed to test again, but if it was positive, he would need to have his rights read to him, and be taken to the station for the offence drink driving. We agreed to test again, as there was no way that a beer a week ago was affecting his driving or judgement. Yep, positive!
I was a bit concerned that Jack was being taken to the police station, but also pretty pissed that we were now running really late for the race. Priorities!! Part of me thought, “ah I could race, and then go and pick him up!” I started to climb over to the driver's seat, and the police officer questioned what I was doing. I mean, it was my car too, I wasn’t going to just leave it on the side of the highway. However, apparently, as I had been “caught” as a passenger with a driver who was “drink driving”, he needed to breathalyse me before I could drive off. Yep, positive! WHAT WAS GOING ON?! We semi started arguing with the officer, saying that the machine must be broken, but let’s face it, they have probably heard that from thousands of drunk idiots!
So, Jack was about to be taken to the police station, I was one positive test away from joining him, the police were threatening to take our car away, it became clear that this race was not happening today.
Whilst the officer was resetting the breathalyser test, I had drink of water. It then dawned on me that I still had that mouthwash taste…. Surely it couldn’t be the mouthwash?! I drank loads of water and rinsed my mouth, and then re-tested. Negative. Sadly, Jack wasn’t allowed to re-test until he got to the police station.
So, in conclusion, there were no PBs that morning, but also no criminal charges. Luckily Jack was able to sober up from his dental hygiene routine whilst in the station.
Moral of the story, control the “controllables”, give yourself enough time on race morning, and buy alcohol free mouthwash!
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Auckland, New Zealand, a place where public transport is not the most reliable and people are therefore often tempted by the comfort of their own car after a night out. In order to help prevent drink drivers the police would put measures in place to catch those abusing the use of their car after a drink or two.
Ok, where is this going? Had I been on a night out before a race? Nope! Quite the opposite actually. I had eaten my pasta, chicken, and veg, hydrated and was asleep by 9pm. Standard. My partner, Jack, and I had a 10km on the Saturday morning, and we left the house in a bit of made flurry to make sure we were on the road in time. Prior to leaving home we did all the normal things you would do in the morning. We had coffee, breakfast, brushed our teeth, rinsed with mouthwash etc., and we were on our way.
The highway entrance was approx. a 3-minute drive from our house, and we noticed some flashing lights up ahead. I remember thinking “great, we really have time for a breathalyser test right now!” It was not what we needed that morning! Jack was driving, and wound down the window with a smile. We were sat there with our numbers pinned on our shirts; all race ready; clearly not driving home from a night out!
It actually blew my mind when Jack then tested positive for alcohol in his system. The officer was almost as shocked as us. Then started questioning how much he drank last night. We started racking our brains thinking about when the last time was that he had a beer, and if it could still be in his system. The officer said he needed to test again, but if it was positive, he would need to have his rights read to him, and be taken to the station for the offence drink driving. We agreed to test again, as there was no way that a beer a week ago was affecting his driving or judgement. Yep, positive!
I was a bit concerned that Jack was being taken to the police station, but also pretty pissed that we were now running really late for the race. Priorities!! Part of me thought, “ah I could race, and then go and pick him up!” I started to climb over to the driver's seat, and the police officer questioned what I was doing. I mean, it was my car too, I wasn’t going to just leave it on the side of the highway. However, apparently, as I had been “caught” as a passenger with a driver who was “drink driving”, he needed to breathalyse me before I could drive off. Yep, positive! WHAT WAS GOING ON?! We semi started arguing with the officer, saying that the machine must be broken, but let’s face it, they have probably heard that from thousands of drunk idiots!
So, Jack was about to be taken to the police station, I was one positive test away from joining him, the police were threatening to take our car away, it became clear that this race was not happening today.
Whilst the officer was resetting the breathalyser test, I had drink of water. It then dawned on me that I still had that mouthwash taste…. Surely it couldn’t be the mouthwash?! I drank loads of water and rinsed my mouth, and then re-tested. Negative. Sadly, Jack wasn’t allowed to re-test until he got to the police station.
So, in conclusion, there were no PBs that morning, but also no criminal charges. Luckily Jack was able to sober up from his dental hygiene routine whilst in the station.
Moral of the story, control the “controllables”, give yourself enough time on race morning, and buy alcohol free mouthwash!
Auckland, New Zealand, a place where public transport is not the most reliable and people are therefore often tempted by the comfort of their own car after a night out. In order to help prevent drink drivers the police would put measures in place to catch those abusing the use of their car after a drink or two.
Ok, where is this going? Had I been on a night out before a race? Nope! Quite the opposite actually. I had eaten my pasta, chicken, and veg, hydrated and was asleep by 9pm. Standard. My partner, Jack, and I had a 10km on the Saturday morning, and we left the house in a bit of made flurry to make sure we were on the road in time. Prior to leaving home we did all the normal things you would do in the morning. We had coffee, breakfast, brushed our teeth, rinsed with mouthwash etc., and we were on our way.
The highway entrance was approx. a 3-minute drive from our house, and we noticed some flashing lights up ahead. I remember thinking “great, we really have time for a breathalyser test right now!” It was not what we needed that morning! Jack was driving, and wound down the window with a smile. We were sat there with our numbers pinned on our shirts; all race ready; clearly not driving home from a night out!
It actually blew my mind when Jack then tested positive for alcohol in his system. The officer was almost as shocked as us. Then started questioning how much he drank last night. We started racking our brains thinking about when the last time was that he had a beer, and if it could still be in his system. The officer said he needed to test again, but if it was positive, he would need to have his rights read to him, and be taken to the station for the offence drink driving. We agreed to test again, as there was no way that a beer a week ago was affecting his driving or judgement. Yep, positive!
I was a bit concerned that Jack was being taken to the police station, but also pretty pissed that we were now running really late for the race. Priorities!! Part of me thought, “ah I could race, and then go and pick him up!” I started to climb over to the driver's seat, and the police officer questioned what I was doing. I mean, it was my car too, I wasn’t going to just leave it on the side of the highway. However, apparently, as I had been “caught” as a passenger with a driver who was “drink driving”, he needed to breathalyse me before I could drive off. Yep, positive! WHAT WAS GOING ON?! We semi started arguing with the officer, saying that the machine must be broken, but let’s face it, they have probably heard that from thousands of drunk idiots!
So, Jack was about to be taken to the police station, I was one positive test away from joining him, the police were threatening to take our car away, it became clear that this race was not happening today.
Whilst the officer was resetting the breathalyser test, I had drink of water. It then dawned on me that I still had that mouthwash taste…. Surely it couldn’t be the mouthwash?! I drank loads of water and rinsed my mouth, and then re-tested. Negative. Sadly, Jack wasn’t allowed to re-test until he got to the police station.
So, in conclusion, there were no PBs that morning, but also no criminal charges. Luckily Jack was able to sober up from his dental hygiene routine whilst in the station.
Moral of the story, control the “controllables”, give yourself enough time on race morning, and buy alcohol free mouthwash!