Monday, December 22, 2008

Week 5: 12/23-12/29

This is your last week of 400's

Full dynamic warmup

3x60m accelerations (walk back)

4x400m (3.5 min cycle)

Side bridge - 3x30s/side

Goals for this week:
1. Lower your average time from week 4.
2. No more than a 3s difference between your fastest and slowest runs.

Other stuff:
1. If you've missed a workout, make it up and get your times posted.
2. You should be doing more than running once a week. If you want some ideas of other things you can do, read this.
3. Get your self-assessments in if you haven't already.

16 comments:

  1. Doctor said: One-two more weeks rest should get me back totally. In the mean time he said just don't strain it. Icing and stretching are good. plus i can weight train in a week.

    love
    cead

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  2. 71s
    75s
    75s
    76s


    the mold problem in my house and my lack of an inhaler make breathing pretty hard.

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  3. MT's up to 20 degrees, but we got another 4 inches of snow. No tracks in sight.

    burpees 4x70 seconds
    42
    42
    42
    43

    started a workout blog because Lermie's was so lame.
    http://tranholt.blogspot.com/
    I'm a few weeks behind, but you get the idea.

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  4. tranny, those counts are most impressive. You inspire me to greater heights.

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  5. ran my 4x400's, didnt have a stopwatch, but i ran hard

    also found some people to throw around with here on vashon woohoo!

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  6. The snow might actually be melting in Bend OR. So, I'll probably actually be able to do the running work out this (coming) week.

    I did 5 sets of 70 burpies, but I didn't time myself like Mr. Restad, there.

    Elliott S.

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  7. I just spoke to the doctor earlier today and he wants me to hold off from the sprints till I see him later this week. Till then!

    Wildcat

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  8. sean burpees

    43
    41
    40
    39

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  9. toymil burpees

    30,29,26,26

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  10. Master Baatz Burpees (pologies for the tardiness)
    43
    45
    46
    44

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  11. Too much ice on the track, but I ran on some cleared roads, then did some burpees

    Eli

    ReplyDelete