Monday, November 10, 2014

WONDER WOMAN

Mary Ann "Wonder Woman" brought home the win from the Epic Series Elite Women's Division.  Plus, Coach Joey Captained Team NC Endurance to a 2nd place overall team finish.  

Foothill Community College Track
Monday, Nov-10, 5:30-7:00pm


Intermediate Distance Workout
7x300m w/ 10sec rest then 100m slow jog rest b/t reps
Alternate pace each round (see pace chart)

Long Distance Workout
9x300m w/ 10sec rest then 100m slow jog rest b/t reps
Alternate pace each round (see pace chart)

Workout Details:  Focus on heart rate reduction during your 10sec rest.  Then immediately get into your slow jog recovery.  The recovery is a easy jog - NOT WALK!!

Workout Pacing:
Current Mile PR Time
ODD REPS
EVEN REPS
5:00
1:02
0:59
5:15
1:05
1:02
5:30
1:08
1:05
5:45
1:11
1:08
6:00
1:14
1:11
6:15
1:18
1:14
6:30
1:21
1:17
6:37
1:22
1:18
6:45
1:24
1:19
7:00
1:27
1:22
7:15
1:30
1:25
7:30
1:33
1:28
7:45
1:36
1:31
8:00
1:39
1:34
8:15
1:43
1:37
8:30
1:46
1:40
8:45
1:49
1:43
9:00
1:52
1:46
10:00
2:04
1:58
11:00
2:17
2:10
12:00
2:29
2:22


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