1 mile warmup at conversation pace + 3x100m sprints @90%
400m time trial all out effort
active rest 15 minutes, light jog+stretch
based on 400m time + 10-12s perform the following:
1. 5 x 400m
rest 1 minute between sets
2. 3x500m-run the 400m as prescribed, rest 30s then sprint an extra 100m all out
rest 1 minute
3. 1x600m-run the 400m as prescribed, rest 30s then sprint an extra 200m all out
- all with +10-12s onto time (i.e. 400 in 55s, 65-67s 400 split time for part 1,2, and 3)
ran first 400m in 1:40
ReplyDeletethen ran 9 more 400m sprints all out with Kent, this workout sucked half the sprints were up hill half down hill but kept the times between 1:30-1:40
1st 400 1:25
ReplyDeletethen 3 100's @ 90%
2min recovery row
5min foam roll
2min recovery row
stretched calfs & hammies
ran 9 400's 1min rest between each
2min recovery row
7min foam roll
2min recovery row
i think all the rowing made this a little bit easier. AJ youre a penis..i mean genius!!
ReplyDeletejake, the point is to do the workout based on what your 400m time was.
ReplyDeletekent what were your times on the subsequent 400s
here was my epic failure
56s on time trial 400m
1:06 x 2
1:14 x 2
1:20 x 1
got a little rest and hit 1 x 400m + 200m all out
had to run to class so cut it short, but legs are F.U.C.K. fucked
gonna adjust the work to rest and intensity percentage for next week and we will hit a similar workout based off of 400m time trial from today, which was the main point of today anyway, to get an all out 400m time. the ex phys professor decided this was probably the distance that would correlate most to our domain (unknown...kinda) and all the aerobic work we did prior to now was a little build up to this. time to change gears and ramp it up a notch.
i shoulda wrote each one down but i didnt. i just timed each one and tried to stay in the +10-12sec range and was successful in doing so. Jake and i both had to do it this way due to class time. i felt good on all the runs.
ReplyDelete800m Warm-Up
ReplyDelete3x100m - 15.28, 14.78, 15.00 (90-95%)
400m - 1.16
3x400m - 1.35, 1.33, 1.35
I should have ran the last 2x400m, but we cut it short. I did my best to keep the +10-12sec. pace, but ended up closer to +17-19sec. I fucking hate running...
2 1-mile warmup(didn't follow program correctly first mile)
ReplyDelete3x100m: 15,14,16
400m time trial: 1:10(uphill)
Foam Roll & stretch
Working time: 1:20(downhill), 1:22(uphill)
1. 5x400m: 1:03d, 1:10u, 1:15d, 1:21u, 1:14d
2: 3x500m: 400-1:24u;100m-15s, 400-1:18d;100m-17s, 400-1:24u,100-18s
3. 1x600: 400-1:15d;200m-35s
Today's WOD really kicked my butt and pushed my limits. I wanted to stop several times, especially the uphill 400's, but fought through.
I never thought, in my entire life, that I would actually want access to a track... but I do now. I have to find a good 400m sprinting area and measure it out over here. I deviated from the workout and did 2 x 1 mile repeats both around 6 min. 1:1 rest.
ReplyDelete