WODS for the Week of 8.12.2018: Upcoming Races/WODS for the Week

Races, Races, Races……and more Races!

It’s that time of year when race season is upon us and cooler weather will be coming soon.  For your convenience we have provided a link to Ozark Mountain Ridge Runners for a list of upcoming events.  We will highlight some below and provide a link to check out what’s coming up.

Link to Ozark Mountain Ridge Runners upcoming events:

https://ozarkmountainridgerunners.org/events/?display_past=false

Upcoming events with past participation by our CFE Community:

Erics Urban Orienteering Race, Sept. 7, 2018, 7 pm, Springfield, MO

One Sole Purpose, Sept. 8, 2018, 8 am, Springfield, MO

Run the Rock, Sept. 15, 2018, 7 am, Ridgedale, MO

Drury Panther Run, Oct. 6, 2018, 7:30 am, Springfield, MO

Bass Pro Cohick Half Marathon/Bass Pro Marathon, Nov. 4, 2018, 7 am, Springfield, MO

Dogwood Canyon 15k Trail Run/25k/50k Trail Runs, Nov. 10, 2018, Lampe, MO.

WODS for the Week of 8.12.2018

Short Interval (Monday 8.13.18) @5:30 pm

three amigos

Workout Description:

3 Sets:

800m, 400m, 200 with 3:00 rest between reps.

5:00 rest between sets.

Workout Detail:

This is once again a moderate to fast pace wod.   Focus on your paces and the 800 meter run will be a good challenge to start each round. You will have good amount of rest and hit those intervals hard.

Your Pace:

800 meter run is at your Mile PR pace PLUS :20 seconds.

400 meter run is at your Mile PR pace.

200 Meter run is at your Mile PR paces Minus :10 seconds.

Your Score:

You will score each round separately.

Methodology: V02 Max Total Distance: 1400 meters per set. 

Long Interval (Thursday 8.16.18) @ 5:30 pm

sandwich

Workout Description:

800m jog. When you get to the 200m turnaround mark you will do a 100 meter recovery walk to start line and,

Then

2×400 meter runs with :90 second rest in between intervals.

4×200 meter runs with :60 second rest in between intervals.

8×100 meter runs with :30 second rest in between intervals.

After your last 100 meter run, you will then commence into a 100 meter recovery walk then start your 800 meter jog.

Workout Detail:

This is all about the intervals in the middle of the 800 m jogs.  Treat the jogs as conversational pace and don’t overdo the jogs. Then the workout begins in the middle. Focus on hitting each interval pace. It will begin to be challenging when you get to the 100 meter runs.

Your Pace:

The 800 meter jogs are at conversational pace. Treat these with a slow pace that won’t tax your intervals in the middle.

All intervals will be at your MILE PR pace.

Your Score:

You will score the workout for total time.

Methodology: Lactate Threshold Total Distance: 4000 meters=2.485 miles

 

 

 

 

 

 

 

 

 

 

 

 

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