| ||||||||||||||||||||||||||||||||||||||||||
Recent Posts
Tags
Archive
Death by 10 meters
Thursday, September 30, 2010WOD
2-3 hours after completing the WOD
Death by 10 meters, 10 meters the first minute, 20m the second, 30m the third minute, continue until you fail to complete the meter distance for that minute of work.
Post your time and distance to comments
Tempo/Time Trial
Tuesday, September 28, 2010WOD
2-3 hours after completing the WOD
Run 100 meters every minute on the minute for 8 minutes, rest for 4 minutes and then do it again for another 4 minutes, or run a 25 min tempo run at 85% RPE
Post distances to comments
Tabata
Thursday, September 23, 2010WOD
2-3 hours after completing the WOD
8 Round tabata runs at 70-80% RPE (20 secs work, 10 secs rest)
Post distances to comments
Tempo Run
Tuesday, September 21, 2010WOD
2-3 hours after completing the WOD
40 min Tempo run @ 80% RPE (run at a pace that is 80% of your all out effort for this same distance, or race pace)
Post distance to comments
Rest Day
Saturday, September 18, 2010WOD
Rest Day
Interval/track workout
Thursday, September 16, 2010WOD
2-3 hours after completing the WOD
8 round tabata run @ 70-80% RPE, the goal is to hold distance as much as possible each cycle of 20 secs of work
Post distances to comments
Tempo Run
Tuesday, September 14, 2010WOD
2-3 hours after completing the WOD
30 min Tempo Run @ RPE 15
Post distance to comments
Interval 9
Thursday, September 09, 2010WOD
2-3 hours after completing the WOD
9 interval rounds of 1 min on and 1 min off (pace should be at all out effort)
Post distances to comments
Tempo/TT Run
Tuesday, September 07, 2010WOD
2-3 hours after completing the main WOD
40 min tempo/TT run at 80% RPE
Post distance to comments
Remember to be stretching and foam rolling regularly after runs to maintain tissue health and mobility. We are moving right along with the 10k training program as we get closer to the Nov 7th Mud Run! Keep up the good work, it will pay off.
Active Recovery
Saturday, September 04, 2010WOD
Active Recovery - spend 30 min to 1 hr hiking, walking at a faster pace than normal cadence, or performing some other outside recreational or play activity.
Dynamic mobility performed in the early morning followed by Static and relaxed stretching. Repeat in the evening.
Drink lots of water and stick to a paleo style diet!
Comments
Post has no comments.