WODS for the Week of 10.25.20

ENDURANCE ATHLETE SPOTLIGHT

DEBBIE GADDIS

(Pictured on the right with blue stocking cap below)

Congrats to Debbie Gaddis for completing her first 10k run this past weekend at the Habitat Home Run.  She completed the run at 59:51 minutes and placed third in her age group. Her overall pace was 9:39 per mile, which is a great pace for the distance.

Debbie runs out back and is often asking me questions about our programming and workouts. She has made great strides and confidence in her running acumen and efforts. She always provides me updates on her runs and every week she gets stronger and faster in her runs.

Our community is extremely grateful to have athletes like Debbie who keeps moving and never quits no matter what workout or distance is in front of her that day. Debbie you have accomplished so much, and you are going to keep improving every day.


WODS for the Week of 10.26.2020


Monday 10.27.2020 @5:30 pm


bam bam

Part 1:  2x (300m FASTno rest, 200m SPRINT)

You will rest 3:00 minutes between 500m efforts.

After your last 500 meter run you will recover 5:00,

Then.

Part 2:  8 x 200 <:60 seconds rest 1:00 between runs. The goal is to hit each run under :60 seconds.  If your hitting under :60 seconds your hitting a 8:00 Mile PR pace.

Details:

This workout is a V02 Max. Lower volume with shorter distance intervals at high intensity.

Purpose:

Train your recovery rate and hit high intensity intervals.

Hints:

Your 300 meter run will be at a Mile PR Pace or faster. The 200 meter should be as fast as you can maintain. This is essentially a 500 meter sprint each interval.

Run Course:

We will utilize Assault Runners for this workout or outside, dependent on weather.

Your Score:

You will score each 500 meter separately and you will also score the the total time for the 8×200 meter runs. You will not count the rest in your overall time.

Methodology:

V02

Total Meters:

2600 meters.


Thursday 10.30.2020 @5:30 pm


temptress

100m at moderate pace (<:30 seconds); rest 1:00; 1 x 1000m at easy pace; 100 m walk; then finish with 100 m at moderate pace (<:30 seconds)

Rest 2:00

200m at moderate pace (<:60 seconds); rest 1:00; 800m at easy pace; 100 m walk; then finish round with 200 m at moderate pace (<:60 seconds)

Rest 2:00

300m at moderate pace (<:90 seconds); rest 1:00; 600m at easy pace; 100 m walk, then finish round with 300 m at moderate pace (<:90 seconds)

Rest 2:00

400 at moderate pace (<:2:00); rest 1:00; 400 m at easy pace; 100 m walk, then finish round with 400 m at moderate pace (<:2:00)

Done.

Details:

This workout is a Aerobic Threshold workout. Steady workout at moderate intensity. This workout is programmed to tempt you to push your opening intervals too fast! However, the focus in this workout is the consistency of your moderate paced interval.

Purpose:

Develop fuel efficiency (burn fat), muscular skeleton system, and aerobic endurance with longer interval times and runs.

Hints:

Focus on hitting the paces on the moderate runs below the time caps. Easy runs are at your pace.

Run Course:

We will utilize Assault Runners for this workout or outside, dependent on weather.

Your Score:

Total Time.

Methodology:

Aerobic Threshold

Total Meters:

4800 meters

 

 

 

 

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