WODs for the Week of 10/30

Summer, Melissa, Jeremy, and Ash…Taking on Last Week’s “Pinch & Inch”


This Week’s WODs

*Cycle Q/Week 2 of 12*

Short Interval (Mon 5:30pm):   “Fifty 50”

5 sets:

4 x (50m easy recovery jog, 50m sprint) with NO rest between reps

Rest 3:00 between sets

Total Distance:      2000m       Methodology:       Speed Endurance        Scoring:      WOD is for total time

WOD Notes—Your focus is FAST, RECOVER, REPEAT!

WOD Math—No math tonight. This WOD has just two paces:  A) Very, very slow. B) Very, very fast. The 50m jog intervals must be SLOW in order to maintain your sprint speed. The jog is any speed except walking. The 50m sprints are 98% of max effort (to retain form). Focus on a quick acceleration when starting each sprint.

Long Interval (Thurs 5:30pm):  “Scrunchy”

4 sets:

(500m, rest 50 seconds, 400m, rest 40 seconds, 300m)

Rest 3:00 between sets

WOD Notes— You will know if you picked the correct interval pace if you’re feeling the need to slow down during your third set.

WOD Math—go to http://www.coolrunning.com. Target a pace for each interval that is about 2-3 sec/100m slower than your 1-mile PR pace. For example, an athlete with a 1-mile PR time of 8:00 (or 30 sec/min) would target 32-33 sec/100m for this workout.

Total (Run) Distance:        4800m       Methodology:       Lactate Threshold      Scoring:       Score each of the four sets separately

And Now? Your Moment of Zen… 🙂



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