Monday, April 25, 2011

Track Workout: Week 4

Jog, active warm-up, stretch
1 set of 2x300, rest 1:20 between 300s
3 sets of 2x400, rest 1:20 between 400s, rest 3 minutes between sets
1 set of 2x200, rest 1:00 between 200s
Cool down, stretch
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16 comments:

  1. SmashApril 25, 2011 at 8:53 PM

    don't think i've posted since last week's track workout...

    thurs. 2/21: failed attempt at goaltimate, ended up throwing some w/ rafe and sean

    mon. 2/22: this week's track workout w/ sean:

    62, 63
    90, 95, 94, 92, 91, 95
    41, 37

    throwing and reading practice until it was too dark to see.

    ReplyDelete
  2. Liz M.April 26, 2011 at 2:00 PM

    4/25 stadiums with Zuba and Allison
    4/26 PT strength and stretching, 20 min elliptical

    ReplyDelete
  3. RafeApril 26, 2011 at 7:49 PM

    4/25: Core performance

    Prehab 5 min Reps
    Diagonal Arm Lift- Feet Shoulder Width 8
    Miniband Bent Knee Lateral Walk- Ankle 15
    Dorsiflexion Stretch - Half Kneeling 8
    Y- Standing 10
    T- Standing 10
    W- Standing 10
    L- Standing 10

    Movement Prep 10 min Reps
    Glute Bridge- 1 Leg Hip Flexed 12
    Miniband Standing 2 Leg External Rotation 12
    Lateral Shuffle- Overhead Arm Action 20
    Sumo Squat to Hamstring Stretch 6
    Knee Hug Lunge Elbow to Instep 8
    Hand Walk- Reverse 6
    Walking Quadriceps Stretch- Same 6
    Repeat the following movement 2 times.
    Rapid Response 2 Inch Runs to Sprint :5

    Plyometric 5 min Reps
    Circuit: repeat the following movements 2 times.
    Lateral Hop, Hop, Bound 2
    Rotational Bound- 90 Degree Continuous 5

    Medicine Ball 5 min Reps
    Circuit: repeat the following movements 2 times.
    Medicine Ball Perpendicular Rotational Throw- Standing 15
    Medicine Ball Parallel Rotational Throw- Standing 15
    Medicine Ball Overhead Slam- Rotational 6

    Strength 60 min Reps

    Circuit: repeat the following movements 3 times.
    Hang Snatch - Barbell 4
    Sumo Squat to Hamstring Stretch 4

    Circuit: repeat the following movements 5 times.
    Pec Stretch- Rack 6
    Bench Press 6
    Push Up- Plyometric Bench 43
    Lat Stretch- Rack 5
    Row- 1 Arm/1 Leg Contralateral Dumbbell 8

    Circuit: repeat the following movements 3 times.
    Oblique Crunch- 2 Point 10
    Cable Chop- Lateral Half Kneeling 8

    ReplyDelete
  4. RafeApril 26, 2011 at 7:51 PM

    4/26: Track workout

    50, 51

    70, 71, 72, 75, 75, 70

    29, 31

    felt tight, and thus inconsistent.

    ReplyDelete
  5. KGApril 26, 2011 at 8:05 PM

    Ran the track workout this morning due to strange schedule this week.

    59, 57
    76 76 78 78 78 76
    39,39

    ReplyDelete
  6. JakeApril 27, 2011 at 8:32 AM

    Did the track workout yesterday with Cristal

    55, 54

    75, 76, 76, 77, 78, 77

    34, 36

    Then went climbing for a while.


    Monday did a 31 mile road bike ride, so I was a little tired during this workout

    ReplyDelete
  7. kbfApril 27, 2011 at 7:04 PM

    sun: ~6.5 mile run @ ~8:30 pace. then drills & throwing. handblocked liz once. got beat up the line ~9 times.

    mon: AM lifting. highlight was 3 x 5 @ 185 in squats. and the egg & cheese and grande bold after.

    tues: tried to track w/ andy but track was full of kids! so did a mile w/ striders and then threw. at least it was windy.

    wed: track.
    53 53
    75 76 75 78 76 75
    33 33
    more consistent than it felt. highlight was a cupcake from mazur's mom.

    ReplyDelete
  8. ZubaApril 27, 2011 at 7:27 PM

    4/25: Stadiums as already mentioned
    4/26: Throwing and working on fakes and pivots
    4/27: 2 mile run, 1 mile normal on road, second mile intervals on beach. + Leg circuit

    ReplyDelete
  9. Liz M.April 28, 2011 at 7:54 AM

    4/28 track workout with Zuba. 61, 61, 87, 88, 86, 86, 88, 84,  38, 36, pretty happy with that. Light PT after.

    ReplyDelete
  10. JakeApril 28, 2011 at 8:12 AM

    Did Stadiums and the Leg Strength and endurance workout yesterday. Weather this afternoon looks to be the suck, but will probably try to get in a long run anyways, then some climbing.

    ReplyDelete
  11. ZubaApril 28, 2011 at 8:49 AM

    4/28: Track w/ Liz

    57, 57

    81, 84, 82, 84, 85, 82

    35, 36

    ReplyDelete
  12. karinApril 29, 2011 at 1:12 PM

    4/23 4 mile trail run

    4/24 5-6 mile trial run up Banicout bluff in Mohunk. Nice climbs, pretty flowers: trout lilies and hepatica are out!

    4/26 3 miler

    4/27 bike up east rock + leg endurance

    4/28 track workout (w/ brandon but doesn't really count since we are so off pace)

    60,59

    84 85, 84,85 85,84

    38,36

    ReplyDelete
  13. SethCMay 1, 2011 at 4:07 PM

    4/27 speed training/plyos with rafe

    4/29 and 4/30 - lifting (boxes. lots and lots of boxes).

    4/30 and 5/1 tryouts

    ReplyDelete
  14. RafeMay 2, 2011 at 11:22 AM

    4/27: with sam, nick, sean, trish, seth, lowell

    2 x {
    wall drills: 8 marching, 8 singles, 8 triples
    12 secs seated arm-action
    10 Squat position dorsiflexion
    4x40 from push-up position
    }

    2 x {
    zigzag-drill shuffling
    Zigzag-drill drop-steps
    }

    triangle of death drill (if we have enough; if not some other throwing drill).
    60 throws with a partner
    stretch

    ReplyDelete
  15. RafeMay 2, 2011 at 11:24 AM

    4/28: friday's Core performance workout (won't go into details from now on, but if you want to see what it's about, coreperformance.com , username is my gmail email address. password is temptemp )

    4/29:

    30 minute stationary bike
    D5 leg workout
    some ab stuff
    good stretch and roll-out

    ReplyDelete
  16. Andrew BoscoMay 2, 2011 at 3:08 PM

    Track in the rain alone with a cold sucks balls.

    Did this last wednesday.

    49,51
    74,76,75,77,75,78
    30,31

    ReplyDelete

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