WOD’s for the Week of 5/7

Short Interval (Mon 5pm, Tues 10AM): 400m TT, rest 2:00, then 6-8 x 200m, hold all times within 2-3 seconds, rest 1:30 between each 200m

C2:  500m TT, rest 2:00, then 6-8 x 250m, hold all times within 2-3 seconds, rest 1:45 between each 250m

Long Interval (Thurs 10AM, Thurs 5PM): 300M 1:00 rest, 800M 2:00 rest, 1000M 3:00 rest, 1200M

C2:  1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Long Run (not coached,  ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 5mile TT, rest 5:00, then 2 x 1mi @ 5k TT pace, rest 2:00 between

8 thoughts on “WOD’s for the Week of 5/7

  1. Good work my 5PM runners! We had some fun with band resistance sprints tonight, the WOD and then some ab mat sit-ups. Here are your 400/200 M times

    Cameron 1:07 37 35 36 35 35 34
    Jason 1:15 42 39 35 36 36 36 39 34
    Jason M 1:30 43 37 36 36 38 38
    Taylor 1:15 42 38 37 36 36 35
    Jacob 1:26 49 48 49 47 45 44 44
    Jamie 1:16 47 46
    Robin 1:36 48 47 46 46 46 48 44
    Beth 1:37 51 49 50 50 50 46
    Abby 51 49 49 49 48 47 46
    Brian R (row) 1:43 55 53 53 52 54 53 52 49

  2. Good job 10 a.m. runners!! Here are 400mtt/200m times:
    Emily:1:32/49/50/47/47/52/44
    D: 1:@4/39/39/38/39/40/40
    Jen C.: 1:39/50/49/49/50/50/44
    Angie: 1:38/51/50/47/52/49/48
    Brad: 1:26/41/44/43/44/46/44
    Renee: 1:21/40/42/42/42/44/42
    Bethany: 1:50/51/49/48/49/51/49
    Rana: 1:@3/40/42/43/-/-/-
    Natosha: 1:22/34/39/39/40/42/40
    Jen M./ 1:28/42/41/41/44/-/-
    Jenny: 1:37/46/-/44/45-//43
    Barbi: 1:45
    Vin: :49/18/16/15

    Jon: c2: 1:50/56/58/58/58/58/54
    Ollis c2: 1:34/50/50/50/-/-/-
    Keep the 400 m TT times in mind for when we are running 400m intervals! Good benchmarks today!

  3. Nice work to the Thursday, 10 a.m. class!
    Since we had to watch the clock on various paces and recovery times, I wasn’t able to record times accurately. I hope when I yelled out times, you remembered yours and can post them here or write them down for future use. If you really want accurate times, please invest in a watch or stopwatch that at least has a stopwatch function. A lot of phones have this too, but I am not sure if you wanna carry your phone. I will do my best to give you guys times if you can’t get a watch. I think we are going to try and get some working stopwatches and a running clock as back-up.
    THANKS EVERYONE!
    -love! kt

  4. Been resting and nursing my hamstring and first night it didn’t twinge on me.

    Stuck with row tonight.

    Round Times and total meters:
    1. 300m 1minute
    2. 764m 3 minutes
    3. 1018m 4 minutes
    4. 1264m 5 minutes

    Rowing proving to be tough on longer intervals.

    1. My 800m time was 3:38. Good pick on the distances, Elizabeth! It took me a little longer than the original programmed time, but very close!

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