Feels like a good day to destroy the legs again...
- Warm Up -
Various mobility drills
jog 1 x 400
run 2 x 200m
sprint 2 x 50m
- Work -
Run: 10 x 200m with 5 times the recovery
(if it takes 40 seconds to run the 200m then you recover 3:20)
SOURCE
Post time for each 200 to comments
Roseville 5k
ReplyDelete21:58 PR by 2 mins
Nice job cabana. "the only pace to run is suicide pace, and today is a good day to die." - prefontaine
ReplyDeleteMan that's fast Cabana! I wonder if all the leg work this week helped or hurt? It makes you wonder where that 2 minute improvement came from. Nice job man!
ReplyDeleteI don't know what it was but it felt great. I'm ready to do a workout this afternoon though.
ReplyDeleteI'm at Perry, back nine, will be up for a workout later too
ReplyDeleteI will be ready to get back at it also 3:00 or so Let me know
ReplyDeleteTHnaks
50 swings@16kg (25ea arm)
ReplyDelete25 squats@16kg
25 situps
25 pushup
3 rounds for time
18:20
1pm - Sun Overhead - Blacktop Track - 95 degrees - Windy
ReplyDeletePerfect
200m Results:
1. 33.8
2. 32.8
3. 32.9
4. 32.8
5. 34.7
6. 33.5
7. 34.5
8. 34.9
9. 33.9
10. 33.5
Rest ranged from 2:45 - 2:55 between efforts and allowed for 95% recovery. Had no idea what I could run a 200 in so now I have a starting point. I thought I could do at least one under 0:30 but that isn't the case.
Hey 5150 - Is that your 4th time this week? 150 one arm swings... Nice.
ReplyDeletePerfect 10 aka "Becca"
ReplyDeletecabana 32:31
beastmaster 33:21
trickle DNF - should have taken a rest day
Neal- I love how you said "Roseville"! You did awesome!!
ReplyDeleteRoseville I know I'm a idiot when it comes to spelling I think I was still in shock congrats on 2nd place Brit and thanks for talking me into it
ReplyDeleteMan I am glad you all did something today cause I wasn't planning on it but now I'm glad I did. Not that it was nearly as hard as what you all threw down.
ReplyDelete50x "the excercise" 45lb bar
50x ab wheel
the excercise is: hang snatch + ohs