METCON 9/24/19
(Time, Rx2, Rx3)
3 sets:
6 mins to Run 800 m (rest w/ time remaining)
3 mins to Run 400 m (rest w/ time remaining)
Score is total working times added up.
Goal: 15:00 or less for all times added together.
Tip: You are meant to hold an aggressive pace during the runs and utilize the rest to recover. Try to match or beat what you hit on round 1 each round. SPRINT your final 400 m!
Purpose: Interval training is a useful tool for implementing a faster pace than we can maintain through a sustained effort. This allows us to increase our intensity, work on our ability to recover between efforts, and work towards eventually implementing an overall faster pace on sustained efforts we do later on. (Ex. intervals can be a useful training for increasing our mile time next time we test.)
Blue/Orange Rx: As written
Yellow Rx2: Sub 600/300 m Run
White Rx3: Sub 400/200 m Run
MODWOD: See coach for help with distances or further modifications.
| 1st | 17:46 Rx | Derra Tue, Sep 24, 2019 | | 2nd | 18:30 Rx | Claudia Tue, Sep 24, 2019 | | 3rd | 19:05 Rx | Sandra D Tue, Sep 24, 2019 | | 1st | 14:52 Rx | Vince Tue, Sep 24, 2019 | | 2nd | 15:15 Rx | isaac z Tue, Sep 24, 2019 | | 3rd | 15:23 Rx | daniel z Tue, Sep 24, 2019 |
| isaac z | 15:15 Rx | | | daniel z | 15:23 Rx | | | Luis Mu | 20:07 Rx | | | Laura E | 19:45 Rx | | | Vince | 14:52 Rx | 3:34, 1:33, 3:27, 1:32, 3:24, 1:22 | | Sandra D | 19:05 Rx | | | Carolyn | 11:17 | Row, yellow | | MANAGER | 20:85 Rx | | | Katheryn | 8:40 Rx3 | 200/100 sprints | | Janelle | 22:01 Rx | 5:00,2:03,5:02,2:13,5:13,2:30 | | Derra | 17:46 Rx | | | Todd N | He couldn't even. Rx | | | Claudia | 18:30 Rx | | | Jayne | 22:00 Rx | |
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