Train Hard - Stay Humble

Monday Conditioning, Need4Speed Edition

Event Details

Time: December 15, 2008 at 6:15pm
Location: SF State, Near M Stop
Street: 19th & Holloway
City/Town: San Francisco
Website or Map: http://maps.google.com/maps/m…
Event Type: Conditioning
Organized By: technique
Latest Activity: Dec 15, 2008

Event Description

BRING WATER!!! This workout focuses on building speed. If you haven't done this before, it'll hurt :-). If you have done this before, it will hurt. A little less.

If you have a watch with a stopwatch, that will help too.

1/2 mile warm up
Ladder Intervals @ State Track
200 meters at 75% top 200 m speed
200 jog
400m at 75% top 400m speed (advanced is about 75s-85s pace, beginner, 85-95s)
400 jog
800m at 75% top 800m speed (adv 2:40-3m, beg 3:15-3:45)
800m jog
400m 85% top 400m speed (70-80s adv, 80-90 beg)
400m jog
200m full speed
200m jog
100m full speed
800m jog

Beginner / Advanced / kaos

3/5/7 reverse cat crawls up the stairs
50/100/150 push ups
50/100/150 box jumps
5/10/20 Leg Squats on each side
10/20/25 wall climbs
Cat crawl 100 m / Lunge 100m

Abs
20/40/70 leg lifts
10 norwegian bastards
200/300 bicycle crunches
1/2 minute plank

Comment Wall

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Comment by Deejay on December 14, 2008 at 8:37am: Awesome but brutal -- have to do it again!
Lasted 3 hours last week... My first time ;-)

~ Ina

Comment by technique on December 12, 2008 at 5:20pm: It lasts... 2.5 hours?

Comment by Seng on December 11, 2008 at 9:59pm: how long will this go? I've got dinner plans in the city but might be able to push them back a little for this. (you know how I like to do the running and duck out for the strength work)