- Workout Date - 07/16/2014
- Q In Charge - Longbottom
- The PAX - All!
- AO -
We will continue to work on “pain management” tomorrow morning @ the “Beast(side)! Bring your speed. We also have some motivation to kick up the training a notch!. Our brothers at RoF want to put on a little race. They have picked an event and have called us out. Please see the link below for details. As Spongebob has pointed out in his pre-blast, it is for everyone. This will be a good event to mark your progress and to set a goal for a future 5K. Also gives you a time for the training calculator; http://www.runsmartproject.com/calculator/
http://f3nation.com/2014/07/14/pre-blast-michelin-5k-challenge-rof-vs-beastside/
1 mile warm up
Rep = Repetition Pace (Fast!)
Rec. = Recovery pace (mosey)
Rep : Rec
500m : 300m
300m : 200m
200m : 100m
Repeato!
Cool down run & core / stretching
See you in the gloom, LB