Posts Tagged ‘ interval training ’

Tim and Jason meet on Barbee Chapel Rd. for harder cycling workout. After 10-15 min of warmup (for Jason, on top of Tim’s already biking 15 minutes to meeting spot), started intervals of 2 minutes hard, 1 minute easy. We alternated pulls, so every other interval was easier while sitting on the other’s wheel....
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Tim and Jason meet at track, already somewhat warmed-up (Tim 1 hour yoga beforehand, Jason biked to campus). Easy 400m warmup jog, then 8×200m with ~2 min rest between (except 3 min rest between 4 and 5, and between 6 and 7). Tim ran first 200 in 29s and rest between 30.5 and 32,...
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met at Glen Lennox-area soccer fields for sprints, all running barefoot on grass. we both biked in so somewhat warmed up, and topped it off with some light plyos and run-outs. 10 x 100m with 50-sec rests between #’s 1-6, 7-8, 9-10 (~3 min rest between 6 and 7, and between 8 and 9). Tim...
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Tim and Jason bike with KBell – 41 miles, avg = 17.1 mph. Saxapahaw loop: Jones Ferry – Old Greensboro Rd – NC 87 – Church Rd – Saxapahaw-Bethlehem Church Rd – Mebane Oaks – Bradshaw Quarry/Arthur Minnis – Dodson’s Crossroads – Dairyland – Old 86 – Old Fayetteville back into Carrboro. Mostly comfortable pace,...
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Speed and general conditioning workout with Tim just-returned from Yosemite. Start with running barefoot across Jason’s backyard (with cones set up 30m apart): strides, power skips, and Carioca to warmup 30m sprints at 85%, then 90%, and finally two at 100% (each coming in at around 4.5 seconds on relatively slick grass for both Tim and Jason) 10x...
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Dynamic warmup: RDL walk, lunge walk w/ extension, 3×15 yrd carioca, 2×100m jogs Bounds: 4×15 yrds Power skips: 4×15 yrds 14×100m sprints (1 min rests): 20.40s 19.79s 19.13s 18.78s 18.54s 18.56s 18.62s 18.94s 19.26s 18.56s 18.24s 18.06s 18.50s 18.56s Pushups: 4×25
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12 100m intervals on the beach w/50 seconds rest between each; the times were certainly affected by the somewhat soft sand (which became more of a factor due to tracks from prior runs) and the gusty wind conditions. Times: 15.6 17.1 16.7 16.4 17.9 17.9 18.2 17.5 17.7 18.2 17.9 18.4
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Ran 100m intervals (on grass) today. Rest period was 50 seconds between each, so this was a conditioning/anaerobic endurance workout, not a speed workout: 13.71 12.5 14.47 13.84 13.58 13.77 14.08 14.29 14.14 14.5 Avg: 13.89
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