Apr 7, 2010

THURSDAY 100408

The sprint ladder! It's time to knock the dust off the track after a long, cold, winter. Plus, Harney's closed for the next couple of days. As best as possible, keep a consistent pace (+/- 2-4 sec's) per interval.

recovery time equals twice your work time for all sprints

6 x 100m sprints
4 x 200m sprints
2 x 400m sprints
1 x 800m sprint

Post splits to comments.

Don't forget that tomorrow Brian is giving his CrossFit Endurance Pose class at 0830 at the track closest to Harney!

10 comments:

jeffrey.paine said...

Trying to continue my transition to the pose. Calves on fire after the 2nd 200.

100 - 16s, 15s, 16s, 16s, 17s, 17s
200 - 38s, 41s, 41s, 42s
400 - 1:33, 1:29
800 - 3:28

A world class track star I am not.

GTH said...

Had to fight through the Air Force bodies littering the track this morning....apparently they had their PT test.

100- 0:22 across
200- 0:38 across
400- 1:14 across
800- 2:43 (couldn't hold my pace on the 2nd lap)

Michael said...

100 - 18, 17.5, 17, 17.5, 17, 17
200 - 36 across
400 - 1:20, 1:21
800 - 3:08 (had trouble holding pace on either lap! Probably went too hard early)

Many thanks to Brian for a the POSE class. I learned a lot and am looking forward to giving it a try.

craigrr said...

100 - 18, 18, 18, 17, 18, 17
200 - 38, 38, 38, 37
400 - 1:29, 1:31
800 - 3:25

Thanks to Brian for the POSE class; very interesting and helpful

Brian said...

What a great day outside.
Started w/ the class- I'm glad so many made it.

Then made up Tabata something else from yesterday, rotating exercises, subing Pullups for KBS'. (Situps unassisted):
Pull 52 (died off in 2nd 1/2)
Sit 104
Push 149
Sqts 114
TOT 419

Then the sprint ladder
I don't have all of the times, 100's were within 2 sec delta, 200's w/in 3 sec, 2nd 400 was ~5 sec faster, then last 800 was slow, but w/ consistent splits.

Shannon said...

100s- 20,19,19,20,20,20
200s- 36,40,39,40
400s- 1:29, 1:28
800s- 3:22

So pretty much I suck at holding a pace- I ranged from a 5:27 to a 6:50 pace, I was all over the map today.

J. O'B said...

100- 14.3, 15.4, 15.6, 17.1, 16.1, 16.9
200- 39, 37, 36, 36
400- 1:32.7, 1:35.8
800- 3:22.3

I went out too hard on the 100s. Good workout.

Rage Peterson said...

100 - 16, 16, 16, 15, 15, 15
200 - 33, 35, 35, 35
400 - 1:20, 1:22
800 - 3:13
My legs wanted to go faster for the 400 and 800m, but my cardiovascular was smoked from the effect from the 200s. Great stuff!

Nick said...

Worked with John on pose method warmup.
This ladder taxed my ability to recover between segments.
100s- 15.42, 16.59, 16.64, 17.57, 17.04, 17.30
200s - 40.03, 38.84, 41.32, 39.53
400s - 141.34, 136.44
800 - 323.91

RW said...

100m - 14/15 (rest time was 3:1)

200m - 34

400 - 1:13, 1:16

800 - 2:53