A.
Warm-Up:
Run 800 meters @ 60%
Followed by…
Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips each x 20 meters
B.
Running Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Ball of Foot Hopping Drill
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Followed by…
30 second sprint @ 50% effort
Rest 30 seconds
30 second sprint @ 60% effort
Rest 30 seconds
30 second sprint @ 70% effort
Rest 30s seconds
30 second sprint @ 80% effort
C.
1-Mile TT – Bench mark
D.
Cool Down
5 Minute Jog
10 Minutes of Static Stretching (Focus on Shoulders, Quads, IT Band and Shins)
2000M row 7:41.6
AM Swim
PM Run -6:03 (treadmill work. 6 more inches of snow this morning)
That is a solid treadmill mile time Art!
6:13
Wow you guys are posting some great mile times. Good work!!!
Performed all of warm up and drills
6:54
Not a PR but enjoyed the light day today.
Performed my own warm up with a series of stretches and intervals based off of %.
5:37. Not a PR but happy with the effort as this morning was super chilly and my lungs were not agreeing with the conditions.
Very good work Dean! What is your best mile time?
5:09. That is a while ago when I was running marathons and weighed about 140#.
You aren’t far off from that time Dean and a heck of a lot stronger then when you were 140 lbs – well done!
Thank you Nichole! Agreed. I’m so much happier, healthier and stronger today. I’ll gladly take the few extra seconds.
1 mile TT- 5:56 Cold one today so that burnt the lungs a bit.
A. Done
B. Done
C. 7:04
D. Complete
A. Done
B. Done
C. 5:45 (15 sec PR :-))
D. Done
Running felt great today! Thanks for the awesome programming
5:45 min on the mile run. That realy fast Bjorn. Great job
Thanks!:-) I am really happy with it especially because I am not a good runner. Lungs aren’t a problem but I was running so inefficiently that my legs got tired pretty quickly and I just couldn’t run any faster.
thanks to all the running drills that have gotten a lot better!!
Still have problems in a wod when I am already tired from other stuff but will keep working on that.
That is a solid mile time Bjorn – blazing fast and great to see you hit a 15 second PR!!
Well done Bjorn.
You were even faster!:-) Awsome time Dean!!