400s all around
10 pax sat around to enjoy some 2nd F for 16 minutes early Tuesday morning (in between a few runs of course)
The Thang
Warm-up: Mosey to field, COP
- 20x SSH
- 20x Alternating leg lunges
- 20x Jump squats
- 20x IWs
Mile run around track, moderate pace
Main Event: 8x 400m intervals; Run 400m at 90-100% effort; 2 min rest in between runs.
One lap, moderate pace cool-down around track
Mosey up to parking lot; COT
Moleskin
- A bit crowded out there on the track with our RFYL sorority sisters. Luckily no collisions, despite the massive speed differential.
- Nice opportunity for some 2nd F with a full 2min in between intervals. Originally planned for 90 sec between intervals, but went with 2 min expecting some pax to take longer than others. Most pax were very close together! Great job by all… we’ll definitely shorten rest times between intervals next time.
- YHC had some technical difficulties with the timing on the first 400 so the count was off and was gently corrected that his interval count was under; however upon further reflection YHC still believes that we may have been short 1 interval – Is YHC just delirious or was there a conspiracy among the pax?
- Welcome FNG Flutie Flakes – you picked a good one for your first workout. Hope to see you out there again soon
- Great effort out there by all today
- Joker on Q for next week’s
Announcements
None; quiet group today
Turkey Leg author
A variation on sprint intervals that I’ve used at Ascent calls for 8 rounds of: 30 second sprints and 90 second recovery (walk or slow jog, user choice). It then lasts for exactly 16 minutes. You become pretty gassed by the last 2 or 3 rounds, as you go all out during the sprints. This also evens-out the speed differences among the PAX, since everyone sprints :30 seconds, rather than a set distance. You may call out the times, to run or rest, or use a whistle.
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