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Interval/track Workout
Thursday, October 28, 2010WOD
2-3 hours after completing the WOD
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Feeling Groovy
Tuesday, October 26, 2010WOD
2-3 hours after completing the WOD
Easy 90 min run
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Hill Sprint Intervals
Thursday, October 21, 2010WOD
2-3 hours after completing the WOD
Hill Training - 10 total hill sprints- uphill 150m sprint, rest the interval period that it takes you to run up the hill, then run back down 150m sprint, repeat 5 times up/down or 10 sprints total.
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5k Time trial
Tuesday, October 19, 2010WOD
2-3 hours after completing the WOD
5k Time trial all out effort
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We have a little over 3 weeks until the Mud Run. So, I hope you guys are running and getting ready!
Interval/Track Work
Thursday, October 14, 2010WOD
2-3 hours after completing the WOD
All out effort, 1 min on, 1 min off, 50 secs off, 1 min on, 40 secs off, 1 min on, 30 secs off, 1 min on, 20 secs off, 1 min on, 10 secs off and then go back up the ladder until you finish with 1min on, 50 secs off, 1 min on.
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Tempo/Time Trial
Tuesday, October 12, 2010WOD
2-3 hours after completing the WOD
Tempo/Time Trial - 10k at 90% effort
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Keep up the good work guys. The Mud Run is less than 1 month away. Train like you mean it!
Intervals
Thursday, October 07, 2010WOD
Interval or track WOD
3 x 1 mile repeats with a 2 min rest between each, RPE 15 mile 1, 17 mile 2, and all out effort mile 3.
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Time Trial
Tuesday, October 05, 2010WOD
2-3 hours after completing the WOD
15 minute time trial all out effort
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This is our 7th week of 10k training. Keep up the good work! The Mud Run is just around the corner!
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.
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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
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