After last weeks “Time Trial” workout, YHC was motivated to get back out in the gloom at The Bounty to continue working on speed. 7 PAX felt the same and were happy to take the DRP for some speed work betterment. Here’s how things went this morning at The Bounty.
Weather: 41 and perfect run weather. Nice reprieve from last week with temps in the low 20’s.
Disclaimer
Prayer
Mosey to the track and circle up for a little COP
SSH x 15 IC
Right leg stretch on Q Call
Left leg stretch on Q Call
Center stretch
Repeat
Quad stretch Right and Left leg 2x
The Thang
1-mile Fartlek – Sprint the straights and mosey the corners
Track Suicides
100yd Sprint then Mosey back
Recover
100yd Sprint then Mosey back
200yd Sprint then Mosey back
Recover
Repeat to 400yds
Mosey to LOPAC Stairs
Up – Down Stairs x 2 AYG
Up – Down Stairs x 3 AYG
Repeat to 7
Mosey back to virtual shovel flag for BOM and COT
COT
BOM
Count-O-Rama
Name-O-Rama
Announcements: D2D Relay, LRAH, P200
Prayer Requests
Prayer
Moleskin: Nice work today men! After last week’s time trials I think we’re all a little more motivated to push ourselves for tangible results. We’ll have another time trial in early April. Let’s keep pushing each other to post consistently. I really feel like consistency is key to building speed and overall fitness.