WODS for the Week of 9.13.2020

Priebe Strong 1062

October 24th, 2020

Priebe Strong 1062 is dedicated to Mark Priebe and his family in light of the tragedy that struck on June 9th, 2020. Though we are heartbroken by those events we are hopeful for the day that Mark will walk again.  We dedicate this run to raise awareness, financial support, and motivation for Mark and his family as he endures one of the most challenging obstacles that lie ahead of them.

This event consists of a Family Mile walk/run, 5k, 10k, and Half Marathon. After the races, stick around for a celebration of Marks Recovery Journey and have a ton of fun! The Celebration will include Food Trucks, Games, a Dunk Tank, a special surprise, and a whole lot else!

This would be a good opportunity to raise money and also a good goal for any athlete who wants to participate in a race.

See link below for race details and information:

https://runsignup.com/Race/MO/Republic/PriebeStrong1062?aflt_token=HrZcYWJT57TH3GH4vWg7QL584fEmdOnK

https://www.heartlandracingco.com/priebe-strong-1062.html#/


WODS for the Week of 9.13.2020


Monday 9.14.2020 @5:30 pm


goldilocks

12 rounds: Run 200m at 1mile PR pace, then immediately run 200m at 1.5x that pace. This a benchmark workout for Springfield Endurance.

(SCALED VERSION) 6 to 8 rounds ideally. This will be up to each athlete. If you feel good then keep pushing through.

DETAILS: 

This is a Speed and Aerobic Threshold workout. There will be high intensity runs with higher rest rates down to lower rest rates which is a speed threshold.

PURPOSE: 

Push through the 200 meter intervals at each varying pace. Just keep moving.

HINTS: 

Determine your paces prior to the workout.

Example:

60 seconds x 7:00 Mile PR= 420 seconds

420/8= <:53 seconds Mile PR Pace

Then :53×1.5= :79 second pace for recovery 200m

My paces would be :53 seconds for MilePR Pace and :79 seconds for 200m recovery.

SCORE: 

Workout is for total time.


Thursday 9.17.2020 @5:30 pm


katrin 1.0

1000m at PR pace

Rest after 1000=200m easy jog

800m at PR pace

Rest after 800=200m easy jog

500m at PR pace

Rest after 500=200m walk

300m HOT fast as you can maintain

Rest after 300=200m walk

Rest 3:00

1000 m run for time.

Done.

DETAILS: 

This is a Lactate Threshold workout. There will be high intensity longer intervals with lower rest rates.

PURPOSE: 

Push through with a fast pace and limited rest to develop your capacity and rest rates.

HINTS: 

Push your longer intervals and maintain :03-:05 +- from Mile PR pace. The 1000 m run just push through. This will test your rest rate and recovery.  See if your 1000 m runs are at the same pace. Goal will be having the same pace for your 1000 m runs.

SCORE: 

There will be two scores. Score the first part of the workout and you will score your 1000 meter run at the end.

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