Take a look at some pics from this past weekend at HOA 2019. Good job peeps.
This is what faith, perseverance, and the Lord’s blessings and provision looks like. Strength, Determination, Endurance, Work Hard, Don’t Stop, Never Give Up!
WODS for the Week of 9.29.19
Short Interval Monday 9.30.19
4 x (50m easy recovery jog, 50m sprint) with NO rest between reps
Rest 1:00 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 Thursday 10.03.19
(500m, rest 50 seconds, 400m, rest 40 seconds, 300m, Done)
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