Congrats to our Urban Orienteering race participants this past friday. Looks like you guys had a blast!
Short Interval (Mon 5pm, Tues 10AM): 6 x 150 m/y Shuttle Sprint on 2:00 (Mark off 25 m. Complete 3 total laps (down and back = one lap) to equal 150 m. Rest remainder of 2:00 and repeat.
C2: 8 x 250m, rest 1:00, hold splits within 2-3 seconds
Long Interval (Thurs 10AM, Thurs 5PM): “Heavy Tosh” 20lbs vest, 3 x (200m + 400m + 600m) Rest the exact time it takes you to do each interval in each set
C2: 20lbs vest, 3 x (250m + 500m + 750m)
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): 60 minute TT
1. Tiger Tri this weekend! DO IT!