Wednesday, December 23, 2009

Sprinters/Jumpers/Throwers Workout 12/24/09

WOD for Thursday 12.24.09

The workouts will take a different pattern this week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Warm-up
1x6 of the 6 warm up movements

Running
3 x 4 x 80meters
-80% intensity
-3 min rest between reps / 8 min between sets
-Explanation: Run 3 sets of 4 repetitions of 80m with a 3 min rest between each rep, and 8 min between each set. You will run a total of twelve 80s.
-To figure out the pace to run today is a bit more difficult since we are running less than the 100m on which you are basing your running times. You need to find 80% of your 100m test time (because 80m is 80% of 100m, for all you math whizzes out there), and then find 20% of that time and add it back on. So, for an athlete that ran a 12 second 100m during testing, 80% of that would be 9.6sec (.8 x 12sec = 9.6sec). That athlete would then add on 20% of 9.6sec, which is 1.9 seconds. Added back to the original 9.6 seconds the time is now 11.5sec. So for each 80m run the athlete would have 11.5 seconds.
The example for our 12sec/100m athlete would be:


Set #1
Run 300m #1 @ 11.5 Sec
Rest 3 min
Run 300m #2 @ 11.5 Sec
Rest 3 min
Run 300m #3 @ 11.5 Sec
Rest 3 min
Run 300m #4 @ 11.5 Sec
Rest 8 min

Set #2
Run 300m #1 @ 11.5 Sec
Rest 3 min
Run 300m #2 @ 11.5 Sec
Rest 3 min
Run 300m #3 @ 11.5 Sec
Rest 3 min
Run 300m #4 @ 11.5 Sec
Rest 8 min

Set #3
Run 300m #1 @ 11.5 Sec
Rest 3 min
Run 300m #2 @ 11.5 Sec
Rest 3 min
Run 300m #3 @ 11.5 Sec
Rest 3 min
Run 300m #4 @ 11.5 Sec
Rest 8 min (done)

Figure your time using the running calculator (posted below). Follow the directions on the attached link. You will have to scroll to the bottom of the page that pops up and click on "Edit this page". That should bring up a new window that you can modify, but please leave it as you found it! And without further delay: The running time calculator


Weights
No weights today

Stretching
Stretch for a minimum of 5 minutes



Please post
  1. Running times
  2. Questions or comments.
Posted by: Private Neale & Sergeant Whitenack

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