Warm Up:
2 laps jog the curves, accelerate up to 100% on the straights
Track
200, 60 secs rest, 200, 60 secs
200, 60 secs rest, 200, 60 secs
jog 50, sprint 50 for 400m
5 min rest
200, 60 secs, 200, 60 secs
jog 50, sprint 50 for 400m
8 min rest
5 min rest
200, 60 secs, 200, 60 secs
jog 50, sprint 50 for 400m
8 min rest
Cleats
d points:
2 sets of 2 reps - 30 (yd sprint) in, 10 out, 10 in, 10 seconds fast feet, 30 out, 10 sec rest, 30 in, 10 out, 10 in, 10 secs fast feet, 30 out
cone set up will be: cone, 20 yards, cone, 10 yards, cone
1 min between reps, 5 min between sets
o points:
2 sets of 2 reps - 15 (yd sprint) out, 15 in, 5 out, 10 jog, 15 in, 15 out, 5 in, 10 jog, 15 out, 15 in, 30 out
cone set up will be: cone, 5 yards, cone, 5 yards, cone, five yards, cone, 15 yards, cone
1 min between reps, 5 min between sets
Cool down and stretch
This morning did quad rehab, core, and elliptical. Didn't do arms because they got a workout carrying around a case of wine yesterday and today.
ReplyDeleteTonight did the lab track workout, took it a little easy because of the heat. Three miles, 6:58, 6:54, 7:00
Track workout done with Kendra, Andy, Liz, Karin, and KG!
ReplyDelete200 times were 32.4, 33.5, 33.3, 33.4
ReplyDelete