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WOD Friday 3-24-06

Thursday, 23 March 2006

Tempo work, sprint-style...

APK Warmup

Workout- Sprint-repeats. Complete the following, resting as needed between sets:

4x400m

5x200m

6x100m

Record splits for each sprint and rest-intervals needed to comments.

Yesterday's WOD Thursday 3-23-06

Users' Comments

Display 12 of 12 comments

1. 03-24-2006 08:06

How do gauge how much rest is needed? Somewhere between getting my breath back and full recovery?

soar

2. 03-24-2006 08:38

That's about right. Enough to give the next run a good shot, without resting so much that you're 100% recovered and ready for a nap

gearsighted

3. 03-24-2006 09:38

can't really do the sprints, so I'll go out for a slow paced run. Probably 3km.

rupert

4. 03-24-2006 17:16

Had a Training session today with ando at an outdoors training ground with lots of percisions, vaults, and balancing exercisies.

Cloud

5. 03-24-2006 17:29

Nice I basically did this one during my lunch hour without intending to. I also included some PK mixed in there, but mostly running

SkyNative

6. 03-24-2006 17:42

Yeah what cloud said, that place has a lot i didnt realize.

ando

7. 03-24-2006 17:47

APK Warmup (26:57)

Each set was done continuously, 400 on 220 off, 200 on 120 off, 120 on 60 off. Splits/rest:
4x400: 1:15/1:07, 1:18/1:12, 1:17/1:16, 1:20/4:30
5x200: 0:37/0:41, 0:38/0:40, 0:39/0:39, 0:39/0:40, 0:38/5:06
6x120: 0:22/0:29, 0:23/0:29, 0:24/0:26, 0:23/0:26, 0:22/0:26, 0:21/13:00

Whew, another great week. Thanks!

soar

8. 03-24-2006 21:52

two days I've missed, will do this one tomorrow morning

m2.

9. 03-24-2006 22:41

Didn't bother keeping track of my times, enjoyed the nice day and some leisurely sprints

Goin' out tomorrow to possibly film some stuff around campus with a new guy!

akh

10. 03-24-2006 23:40

ugghh sprints!

i couldnt be exact with timing but i made it through.

demon

11. 03-28-2006 11:46

400 meter sprints average 1:24
200 meter sprints average 36
100 meter sprints average 16

I could do a little faster cause of the wind, but I still hate my speed :/

Bubblemaker

12. 04-02-2006 16:26

Guess I'm more of a mediocre middle-distance runner

2:00 rest between sets (400m, 200m, 100m)

400m avg. = 1:47 (1:00 rest)
200m avg. = 50 sec (30-50 sec rest)
100m avg. = 22 sec (30 sec rest)

26 and some change total time

coastal96

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