MilePlan- Week6 Run2
Date: 2024-04-30 AO: swift Q: bratwurst PAX: frasier, citgo, flipper, voodoo, midriff, teddyf3, picasso, das_boot, Gump FNGs: None COUNT: 10 WARMUP: Head down to the Bull Ring after the early runners arrive and the PAX assemble. 10min mosey. Lots of dynamic exercises.
THE THANG: – Interval workout alternates between a 200m at Mile Pace (2:00 recovery) and a Declining distance at 5k Pace (1:00 recovery) – :fast_forward: 200m at 1mile pace, regroup to the 6 and head back to the top of the Bull Ring. – :arrow_down: 800m at 5k pace, regroup to the 6 on each recovery for about recover for 1:00 and then start your next 200m OYO. – :fast_forward: 200m at 1mile pace, recover to the 6 and head to the next starting point on the Bull Ring to finish the next interval back at the top. 2:00+ – :arrow_down: 600m at 5k pace, recover for 1:00 and then start your next 200m OYO. – :fast_forward: 200m at 1mile pace, group recovery 2:00+ – :arrow_down: 400m at 5k pace, recover for 1:00 and then start your next 200m OYO. – :fast_forward: 200m at 1mile pace – Recovery for 2 more laps of the Bull Ring and the reverse the Warmup (i.e. run the route in Reverse, not a backwards run midriff) back to COT. 2-3 minutes to plank or stretch OYO.
Lots of blazing out there with no regards to Mile Pace or 5K pace. YHC got caught up in flipper and Gump excitement as frasier and a rejuvenated citgo led the PAX. One of several :shirt: less mornings to come for many including das_boot showing off lack of a spray tan. Of course Gump going the other way with :sweat: :sweat_drops: more important with full hoodie.
Adjusted the intent on regrouping after each interval. Keeping the 1min recovery after the long intervals made sense to keep the Mile Pace efforts honest on limited recovery, but Regrouping after the 200m when it was a Full recovery meant some recoveries were past the 2:00… a tad longer recovery here didn’t matter as much and hope that was a good adjustment to keep the PAX together and the workout’s intent intact.
ANNOUNCEMENTS: Beer Run on 6/1. Details posted by tuck in the beer channel and will be updated there.
COT: Wild Turkey took us out.
THE THANG: – Interval workout alternates between a 200m at Mile Pace (2:00 recovery) and a Declining distance at 5k Pace (1:00 recovery) – :fast_forward: 200m at 1mile pace, regroup to the 6 and head back to the top of the Bull Ring. – :arrow_down: 800m at 5k pace, regroup to the 6 on each recovery for about recover for 1:00 and then start your next 200m OYO. – :fast_forward: 200m at 1mile pace, recover to the 6 and head to the next starting point on the Bull Ring to finish the next interval back at the top. 2:00+ – :arrow_down: 600m at 5k pace, recover for 1:00 and then start your next 200m OYO. – :fast_forward: 200m at 1mile pace, group recovery 2:00+ – :arrow_down: 400m at 5k pace, recover for 1:00 and then start your next 200m OYO. – :fast_forward: 200m at 1mile pace – Recovery for 2 more laps of the Bull Ring and the reverse the Warmup (i.e. run the route in Reverse, not a backwards run midriff) back to COT. 2-3 minutes to plank or stretch OYO.
Lots of blazing out there with no regards to Mile Pace or 5K pace. YHC got caught up in flipper and Gump excitement as frasier and a rejuvenated citgo led the PAX. One of several :shirt: less mornings to come for many including das_boot showing off lack of a spray tan. Of course Gump going the other way with :sweat: :sweat_drops: more important with full hoodie.
Adjusted the intent on regrouping after each interval. Keeping the 1min recovery after the long intervals made sense to keep the Mile Pace efforts honest on limited recovery, but Regrouping after the 200m when it was a Full recovery meant some recoveries were past the 2:00… a tad longer recovery here didn’t matter as much and hope that was a good adjustment to keep the PAX together and the workout’s intent intact.
ANNOUNCEMENTS: Beer Run on 6/1. Details posted by tuck in the beer channel and will be updated there.
COT: Wild Turkey took us out.
SlackBlast author
0 Comments
About the author