Workout Archive
Tue, Mar 2, 2010 |
AFFILIATE COMPETITION!!!! | |
Wed, Jan 20, 2010 |
8 x 200s - begin a 200 every 3 minutes | Bring on the rain... |
Wed, Jan 13, 2010 |
8 min of 100m on 30 sec, Rest 4 min then. 4 min of 100m sprints on 30sec, Rest 2 min then, 2 min of 100m sprints on 30 sec. | 100s |
Sun, Jan 10, 2010 |
easy 90 minute run in preparation for Carlsbad 1/2 | Sunday Run |
Wed, Jan 6, 2010 |
6 x 400s tonight with 2 minutes rest, 400s must be kept within 3 seconds | Wednesday Track 6x400m |
Sun, Jan 3, 2010 |
10k time trial | 10K TT Recap |
Wed, Dec 30, 2009 |
6x3 min intervals Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4. Hold maximal distance possible on each of the 3 min intervals. | Interval fun |
Sun, Dec 27, 2009 |
8.5 mile tempo run | Reindeer's |
Wed, Dec 23, 2009 |
Split the group into teams of 3 and had a fun 150 meter hill we ran - 2 people on one end and 1 on the other. 3, 2, 1 and go....Off was the first runner and hand off to the other person waiting on the other end, run and hand off to the 3rd person, and the 3rd person runs back to the first person and so on...Total each person did 10 sprints - 5 were uphill of the 150 meter hill and 5 downhill - rest time varied on how fast or slow your team was running. | oh what fun it is to run... |
Sun, Dec 20, 2009 |
5k time trial - all out efforts | Sunday Recap |
Wed, Dec 16, 2009 |
All Out Efforts. 1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on. | Run Intervals tonight at San Diego High - 6:15pm |
Sun, Dec 13, 2009 |
10k at 90% effort | Sunday's 10K Run |
Wed, Dec 9, 2009 |
3 x 1 mile repeats with 2 minutes rest between each. RPE of 15 on the 1st, 17 on the 2nd, and all out on the 3rd | Rain or shine... |
Sun, Dec 6, 2009 |
15 minute time trial, all out effort | Sunday Time Trial |
Wed, Dec 2, 2009 |
Death by 10m - 10m the 1st minute, 20m the 2nd minute, 30m the 3rd minute... continue until you fail to complete the distance in 1 minute. | Death by 10 meters |
Sun, Nov 29, 2009 |
It should be run 100 meters every minute on the minute for 8 minutes, rest 4 minutes, and do it again for another 4 minutes -or- 25 minute tempo run at 85% | Back to it... |
Tue, Nov 24, 2009 |
8 round Tabata run at 70-80% RPE | Pre-race Tabata Run |
Sun, Nov 22, 2009 |
40 minute tempo run at 80% RPE | Happy Sunday Everyone... |
Wed, Nov 18, 2009 |
9 rounds: 1 minute on, 1 minute off | Are you ready to chase your coaches? |
Sun, Nov 15, 2009 |
30 minute tempo run at a RPE of 15 | Sunday November 15, 30 minute tempo run |
Keep in mind these workouts are in addition to 4-6 CrossFit WODs per week