WODs for the Week of 5/21/17

Image result for aerobic capacity seminar assaultThis Week’s WODs

*Cycle S/Week 7 of 12* 

Short Interval (Mon 5:30-7:30pm):  Aerobic Capacity Mini-Workshop

A special 2-hour CFE! We’ll do two short workouts, and delve deeper into Chris Hinshaw’s Aerobic Capacity philosophy. We’ll take time to figure your individual fatigue factor so we can continue to tailor our programming directly to your goals/strengths/weaknesses!

Please bring the following:  something to write with, your watch, and your 400m and 1-mile PRs

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

Part 1:

5 sets

500m run at fast pace

100m jog at easy recovery pace

NO rest between reps or sets

Rest 3:00

Part 2:

5 sets

250m run at fast pace

50m jog at easy recovery pace

NO rest between reps or sets

WOD Notes:  Your 500s and 250s are at the same fast pace. Target a pace that is 1-2sec/100m slower than your 1-mile PR time.

Coach Jen C’s Note:  Remember the structure of the Lactate Threshold methodology…higher volume, higher intensity, less rest between reps/sets. Lactate Threshold is essentially the fastest pace you can maintain without generating more lactic acid than your body can use, then convert back into energy. We’ll talk all about this on Monday!

Methodology:     Lactate Threshold       Total Distance:   4500m         Scoring:    Score Parts 1 & 2 separately

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