WOD’s for the week of February 6th

Short Interval: 4-6 x400M Rest 2:00, Hold 3-5 sec (Compare times to 1/30/12)

C2: 4-6x500M Rest 2:00, Hold 3-5 sec

Long Interval: 2-4x800M  TT*, Rest 5:00 (Compare times to 1/23/12)

C2: 2-4x 1000M TT, Rest 5:00

*TT= Time Trial. These are all out efforts with a nice long rest in-between. We want to see how fast you can run your 800…. we are going to set some benchmarks and crush some PR’s on this day 🙂

Long Run (NOT COACHED): 5K @ 85% of TT pace or for those of you who missed it last week go establish a 5K time. This is a tempo run, not an all out effort but rather an opportunity for you to put in some distance and also practice your pacing. From the CFE site regarding how to pace these tempo runs:

Kaitlin’s Percentage Converter for Tempo Efforts
P + (P x (1 – E)) = G
P = fastest time for the distance. Convert to seconds.
E = Desired effort level in decimal form (90% = .90)
G = Goal time in seconds
Example: 90% of 10k TT Pace
So, if my fastest 10K is 48 minutes and my desired effort is 90% then my goal time should be:
2,880 + (2,880 x .10) = G
3,168 seconds=  52.8 minute 10K

These long runs are meant to but done on your own time perhaps on the weekend. Use the blog/FB to hook up with other runners to get your long runs in IF you want to add a long run to your training.

5 p.m. CFE – Vertical lean/hop drill: