Learn to sprint like the current 200m record holder and today's workout will be no problem.Remember to sign yourself or your team up soon for the Urbanathlon.
Intervals
All Athletes - 10 x 200m Sprints. -1 Min. Rest Between Rounds
Should hold within a 5 sec. range on all runs.
Prior to class, please go to http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm and find out what your 200m time should be. Do this on the McMillan site by plugging in any known run time for yourself (last 5k for example) and on the bottom right of the next page you will see your projected time for the 200m sprint. If you're having difficulties, we'll go through it together before class.
Went to the McMillan calculator and was told 35-39, and I think I ended up keeping it between 33-34 for the most part. The turn-arounds were brutal on this one. All in all though a great group to get after it with. Need to really (really) keep on the "homework" as Coach Harris would attest. Been doing it, which makes the drills seem like second nature; need to be at the point where rounds 7-10 are still employing efficient running methods rather than deferring to the hip fexors and quads. It'll come with a LOT more practice... but I'm into it.
ReplyDeleteI hear ya Billy. I think it's a little off.
ReplyDeleteGood job though to all that showed up. Thanks for coming out. Mike and I are looking forward to training with everyone for this Urbanathlon!
Erin - How do we know if our team is registered yet for the Urbanathlon?
ReplyDeleteFinished this today in the park, distance marked already.
ReplyDeleteCalculator put me at 40.6 to 44.6
Total time was 15:38, which puts me right around 40 secs average. A few rounds were a little slow, but overall I'd say I kept within the 5sec range.
My foot is still in questionable condition so I did a similar workout on the rower.
ReplyDelete8 x 250m (60s rest)
1:02, 1:02, 1:03, 1:03, 1:04, 1:04, 1:04, 1:03
I only did 8 in order to compare against my time a month and a half ago before I got back into CF.
1:01, 1:00, 1:02, 1:03, 1:06, 1:08, 1:09, 1:07
You might say I did a bit better with some consistent crossfitting in 3 weeks :)
Billy I think you're comments about the turnaround on the 200m lead to a good point that next time we'll take this workout to a track.
ReplyDeleteEmily - It is the responsibility of each team to sign themselves up for the Urbanathlon. So the best way to handle it is decide amongst your team who is going to run what leg of the race (required in order to sign up), pick a team name, and then have one representative from your team sign up. In your case shoot an email to Jonny and he'll get the ball rolling.
John and Donna nice work. Hopefully we'll see you both at the regular classes soon!
Made this up at the Lake Shore track on Friday morning
ReplyDelete~1 mi run to the track
All 10x200m were around 35-40 seconds.
~1.5-2.0 mi run back home
Sprints started feeling better at the end--running at all out efforts is not something I normally do, so it was great to get out of that comfort level.