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Date/Time
Date(s) - 03/12/2024
5:30 am - 6:30 am
Site Q - One Man Band
Location
Grantland
Categories
January 30th starts a special 5K training series for 8 weeks led by Coconut. To help with this training we are temporarily moving our run the Grantland, also known as Rotary park, to make use of the loop around the big field. Join us for some running fun. Even if you can’t go to all weeks Coconut will help you along.
Backblast for 5k Season, week 7 @ grantland 3/12/24
PAX:
Tarnished
Photon
Chopstick
Spaulding
Gulliver
Irish Hoss
Isosceles
Hannibal
Echo
Guardian
Eh
Churchill
Mile High
Bourbon
Coconut (Q)
Intro: Mission and Core Principles
Warm-o-rama: SSH IC
a few mobility drills in the parking lot.
mosey to 800m interval starting line.
THANG: Interval ladder: 800, 600, 400, 200, 400, 600. Speedwork is there to get you practice with mental toughness–continuing to push when you’re in deficit. Also, to build your confidence in your race pace, by giving you experience running substantially faster than it. and to sharpen your muscles to perform in a high intensity mode of increased power and range.
PAX were instructed to pace faster than their race pace target, and increase speed as intervals get shorter. 6, 4, and 2 hundred intervals were around the 1/4 mile loop around soccer field, with a 1/2 lap recovery. Not enough to be fully recovered, adding to the toughness part.
Ran out of time to finish with an additional 800 :(.
Mosey back to the shelter for COT.
COR/NOR Chopstick with the 6.
LDP3 on connecting with 2.0’s over old movies.
Next week is the finale, where PAX will ‘race’ a 5k, trying to improve over initial times, and achieve goals that were set.