Swift – Pyramid of Pacing
DATE: 2022-09-20 AO: Run Q: bratwurst PAX: Astro (Kyle Kirchhoff), Wolverine, midriff, Chopper, goonie, frasier, Tiger Rag, Dosey Do, Citgo, Bunker, Hairball FNGs: None COUNT: 7
WARMUP: After a warmup down to Rushmore, we did Dynamic drills along Harney.
THE THANG: 1mi pace intervals of 200m4, 400m2, 800m, 400m2, 200m4. Equal distance recovery after each.
Cones marked every 200m, but it is critical you know where your Lap button is on your watch to review your pacing effort was equal for each interval. Working up to the 800m at this pace is not easy, but most were thankful it was just 1…and not more. (just wait until next week…or when we adjust to having a 2:00 interval).
Citgo, Bunker, and Tiger Rag made flybys along Rushmore, but only Citgo took the bait and hopped in a 200m.
This workout is also hard to get in for the 1hour and we pushed the limit on arriving to COT on time.
WARMUP: After a warmup down to Rushmore, we did Dynamic drills along Harney.
THE THANG: 1mi pace intervals of 200m4, 400m2, 800m, 400m2, 200m4. Equal distance recovery after each.
Cones marked every 200m, but it is critical you know where your Lap button is on your watch to review your pacing effort was equal for each interval. Working up to the 800m at this pace is not easy, but most were thankful it was just 1…and not more. (just wait until next week…or when we adjust to having a 2:00 interval).
Citgo, Bunker, and Tiger Rag made flybys along Rushmore, but only Citgo took the bait and hopped in a 200m.
This workout is also hard to get in for the 1hour and we pushed the limit on arriving to COT on time.
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