Down the Ladder- Ring of Fire Backblast

  • Workout Date - 05/07/2014
  • Q In Charge - Slim
  • The PAX - Pumpkin Spice, Handy Manny, SpongeBob, Longbottom, Dollywood, Tesh, Posh Spice, WiFi, Esther, Baby Nate, Slim
  • AO -

Defying all logical thinking and ignoring all warnings, 11 pax descended a speed interval ladder into a burning ring of- well, you get it.

The Thang:

1 mile warmup

1600 at Threshold Pace (calculate here: x 1 with 400 recovery.

1200 x 1 with 400 recovery.

800 x 2 with 200 recovery.

400 x 2 with 200 recovery.

1/4 to 3/4 mosey cool down.

5 minutes of Mary- even better than 6 minutes.

Note that Threshold pace is about 1 min/mi slower than we ran our time trials in. This was a long workout which felt an awful lot like racing a 10K.

Naked Moleskin:

-Q’s and support needed for F3Spartanburg this Saturday. Contact Bartman if you can go.

-Prayers for a speedy recovery for 1D. You were definitely missed this morning brother.

-Great to see a lot of repeat faces making the effort every week. Always good to see new faces as well. Posh brought an injection of speed today.

-All kidding aside, this is a workout for pax of all levels. While it is undeniably difficult, it is still you vs you and very self contained on the track. Whether your goal is a faster mud run time or to simply shed pounds, this is by far one of the most effective workouts.

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