Congratulations to Allison and Marcus!

Congratulations to former endurance coach Allison Yokeley (Muller) for her marriage to Marcus this past weekend. The bride and groom were on point and looked great. To many years of wedded bliss.

Workouts for the Week of 5.16.21

This is week 6 of 12 Week Cycle.

This week we will focus on Speed and Aerobic Threshold capacities.

Monday 5.17.21 @5:30 pm

cale salad 

1000 m Run Outside (Rain Inside Assault Runner)

50 Burpee to Bar (Use bar that has at least 6 inches of distance from top of hand to the bar.)

1000/800 m Ski

75/65 Calories Assault Bike

1000 m Run Outside (Rain Inside Assault Runner)

Workout Detail

This is a aerobic threshold. Hold a moderate pace and continuous pace. This workout is designed to push various capacities of endurance training. Keep pushing through the reps and meters.

Aerobic Capacity

Aerobic Threshold

Workout Hints/Pitfalls

The pitfalls will be the long continuous runs and burpee pull ups will hold you to a certain standard. The burpees will hold you to a certain standard.

Total Score:

Total Time.

Thursday 5.20.21 @5:30 pm

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600 m run Easy Jog/Walk. Do pattern of slow jogs and walks during this interval.

Rest 3:00

500 m run Fast Pace or faster than Mile PR Pace.

Rest 2:00

400 m run Fast pace or faster than Mile PR Pace.

Rest :90

300 m Run Fast pace or faster than Mile PR pace.

Rest :60

200 m Run Fast pace or faster than Mile PR pace.

200 m Walk.

100 m Sprint or as Fast as You can Maintain.

Done.

After the interval work, perform 5 minute recovery bike or assault runner jog/walk.

Workout Detail

The interval work is designed to be fast with some shorter rest intervals. The goal is to maintain fast paces on each run. Use the goal of <:30 seconds per 100 m for each interval. The 600 m run to start will be at a easy pace or jog/walk. Then into the fast paces.

Aerobic Capacity

Speed Endurance.

Workout Hints/Pitfalls

Get your rest. Deep breathing and recovery will be key to push each interval. This will go quick and fast so be prepared to hit each interval with intention and purpose.

Score:

Total Time including the 600 m easy jog.