Sprinters/Jumpers/Throwers Workout 12/22/09

WOD for Tuesday 12.22.09

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

2 x 3 x 300meters
-80% intensity
-3 min rest between reps / 8 min between sets
-Explanation: Run two sets of 3 repetitions of 300m with a 3 min rest between each rep, and 8 min between each set. You will run a total of six 300s. For an athlete that ran a 12 second 100m during testing, they will add 20% of that 100m time to each 100m in todays run. Twenty percent of their 12 second 100 is 2.4sec. So for every 100 they will add 2.4 seconds, times the 300m they will run is 7.2 seconds. This athlete, if they ran their 100% 100m pace for 300m (this is impossible, or they didn't run as hard as they could for the 100m test) they would run a 36 sec 300m (1oom x 3 x 12sec =36 sec). Adding that 20% on they will now run a 43.2 second 300. It sounds difficult, but get out there and do it to see how it feels.
Por Ejemplo (for example):

Set #1

Run 300m #1 @ 43.2 Sec
Rest 3 min
Run 300m #2 @ 43.2 Sec
Rest 3 min
Run 300m #3 @ 43.2 Sec
Rest 8 min

Set #2
Run 300m #1 @ 43.2 Sec
Rest 3 min
Run 300m #2 @ 43.2 Sec
Rest 3 min
Run 300m #3 @ 43.2 Sec
Rest 8 min (Done)

Good News! A calculator for figuring out your running times has been created. 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