Aug 20, 2012

082112 Tuesday

Teaching people how to run.

90 second rest between
2x 800m
3x 400m
4x 200m
5x 100m
Post total time to comments!

Scaling Options:
Reduce the number of sprints by half, and remember "sprinting" is relative to your fitness level.


Ed said...

I'll hit this at the track with a goal to start around 0545 if anyone wants to join me.

scottnkelly9901 said...

IMCF Hohenfels:

33:14 @ 152bpm (avg)

Modified this WOD by resting only until my HR was below my aerobic zone (~55sec avg to drop below 129bpm)

DH said...

34:10 as Rx'd. That one felt good in a sick way!

Jacob Heppner said...

Worked out with Simon McKenzie.
15 min to establish a 1RM of C&J: 285#
Then 5 rds of 2 minutes on/2 minutes off:
350 m row
Maximal Effort of DU till end of 2 minutes: 55,45,40,40,50.

Ed said...

32:46 as Rx'd. I thought the 90s rest would feel long once on the 200 and 100 rounds ... it didn't.

Thanks Jeremy and Erin for joining me this morning.

Doug said...

32:25 as Rx.
800 = 2:47, 2:42
400 = 1:13, 1:15, 1:14
200 = 36, 35, 34, 33
100 = 15, 17, 16, 16, 16

Jason McKenzie said...

Well, I apparently didn't get the total time concept. Stopped watch after each interval.

14:48 without breaks.
Took 45sec - 1min in between the 200/100s

rob said...

more stationary bike, Level 15

4 x .25 miles 30sec rest between
2 x .50 miles 60sec rest between
1 x 1.0 mile 120 sec rest between
2 x .50 miles 60sec rest between
4 x .25 miles 30sec rest between

I'm hoping that the doc will release me to run very soon. I wasn't fast before my surgery so I shouldn't be at risk of shaking anything loose!

Jake78 said...

34 minutes or so total

Roughly 3 minutes on 800s

1:30 on the 400s

35 or so on the 200s

and 13ish on the 100s

and did yesterday's in 15:12


Erin Anderson said...

3:28, 3:35
1:38, 1:41, 1:38
47, 43, 43, 44

Ed & Jeremy, thx for letting me join the group. Personally, I work harder with a group start.

Rich V. said...

Bench press 100 abs hams incline press 85lbs