Sunday, August 31, 2014

GOING UP THEN DOWN





Josh Bridges, 4th Place at 2014 CrossFit Games, after a gnarly track workout at Point Loma



Foothill Community College Track

Monday, Sept-1, 5:30 to 7:00pm


Intermediate Distance Workout
1x (300m, 400m, 500m, 600m) with 1min rest between efforts
400m easy jog
1x (500m, 400m, 300m) with 200m walking rest between all efforts

Long Distance Workout
1x (300m, 400m, 500m, 600m) with 1min rest between efforts
400m easy jog
1x (600m, 500m, 400m, 300m) with 200m walking rest between all efforts

Workout Details:  There is not a 1min rest after the opening 600m interval.  The rest is the 400m easy jog.  The pace for the opening 300, 400, 500, & 600 meters is based on your current mile max effort time (see table below).  The pace for the closing 500, 400m & 300 meters is based on the mile PR time that is one (1) row above your current mile max effort time.  As example, if your current mile max effort time is 6:00 minutes then your opening intervals will be at a 1:38/400m (or 24.5sec/100m) pace.  Your closing intervals will be at a 1:32/400m (or 23sec/100m) pace. 

Pacing Table: 

Mile PR Time
400m pace target
100m pace target
5:00
1:20
20 seconds
5:20
1:26
21.5
5:40
1:32
23
6:00
1:38
24.5
6:20
1:44
26
6:40
1:50
27.5
7:00
1:56
29
7:20
2:02
30.5
7:40
2:06
31.5
8:00
2:12
33
8:30
2:20
35
9:00
2:28
37
10:00
2:40
40
10:30
2:50
42.5
11:00
3:00
45
11:30
3:06
46.5
12:00
3:12
48



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