Sunday, November 2, 2014

TUNNEL VISION


Amazing crew at Myleo CrossFit in Berlin.  Although I always grateful for having the chance to coach a CrossFit class, I loved finding out that so many athletes follow my endurance programming.  Thank you Sami for being such an incredible friend!!
Our workout:
1500m row, rest 5min, 1500m row, rest 5min, 1500m row
During the 1st row:  6x box jumps (24/30) EMOM
During the 2nd row:  6x depth drop box jumps EMOM
During the 3rd row:  6x max distance broad jumps EMOM.

Foothill Community College Track
Monday, Nov-3, 5:30pm to 7:00pm.


Intermediate & Long Distance Workouts
3x (4x200m) w/ 60sec rest b/t reps
4min rest b/t sets

Workout Details:  This workout is FAST.  We should all know that the faster we run in a workout then the longer we warm-up.  This warm-up for this workout must include at least a mile of running plus 6-8 stride outs.  

Run 200m, rest 60sec, run 200m, rest, 60sec, run 200m, rest 60sec, run 200m, rest 4min, run 200m, rest 60sec...

Workout Pacing:
Current Mile PR Time
200m target time
200m pace (per 100m)
5:00
00:33.8
00:16.9
5:15
00:35.2
00:17.6
5:30
00:37.0
00:18.5
5:45
00:38.8
00:19.4
6:00
00:40.5
00:20.3
6:15
00:42.0
00:21.0
6:30
00:43.7
00:21.9
6:45
00:45.5
00:22.8
7:00
00:47.3
00:23.6
7:15
00:48.7
00:24.4
7:30
00:50.5
00:25.3
7:45
00:52.3
00:26.1
8:00
00:53.7
00:26.9
8:15
00:55.5
00:27.8
8:30
00:57.2
00:28.6
8:45
00:59.0
00:29.5
9:00
01:00.5
00:30.3
10:00
01:07.2
00:33.6
11:00
01:14.0
00:37.0
12:00
01:20.8
00:40.4

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