Author: Noel

September 4, 2018 – Run

September 4, 2018 – Run

Track day! Come join us as we continue to build our speed and power. This week we are keeping the total track distance the same but we are increasing the intensity of our main working set. This workout can be performed with or without a track, and you could even modify it to be done on hills as well.

AK Athlete Warmup

Agility (short version)

1×800 @ 10k pace

2×400 @ 5k rest 15 seconds

Rest 2 minutes before next set

100 @ mile, 300 Easy

200@ mile, 200 Easy

300 @ mile, 100 Easy

Rest 2 minutes x 4

rest 2 minutes before next set

2×600 @ 10k pace followed by 200 jog easy. No rest between sets.

Total distance: 8000 meters

 

 

 

 

 

August 29, 2018 – Bike

August 29, 2018 – Bike

Bike/Run brick

This week’s group bike workout will be out at Kincaid. The plan is to ride the Jodhpur Loop 3-4 times. We will follow the ride with a short 15 minute run off the bike.

Meeting location: READY TO ROLL at 530 – Parking lot on the east side of the Sand Lake road, Raspberry road intersection.

Warm up:

Make sure you complete the full bike warmup found at akathlete.com/warmups

We will do a warm up lap as a group from the parking lot to the Chalet and back.

Main Set:

1 hour of continuous riding at a comfortable pace.

During the 60 minutes aim for 5, one-minute intervals where you push the pace. A gradual hill on the Jodhpur Loop is a great place to do this.

Optional: Immediately following the 60 minutes on the bike, transition to your running gear and run 15 minutes at a comfortable pace. The first few minutes (or longer!) are going to feel uncomfortable but this is normal. Keep your turnover high and stay light on your feet. Try to minimize your transition time into running shoes to mimic race-like conditions.

Cool Down:

5-10 minutes of easy jogging or walking

Notes: If you tend to ride in a higher gear and a low cadence, gear down to an easier gear as you get ready to come into your transition and spin at a higher cadence. This will help you feel more comfortable as you transition to the run.

August 28, 2018 – Run

August 28, 2018 – Run

Track day! Come join us as we continue to build our speed and power. This week we are keeping the total track distance the same but we are increasing the intensity of our main working set. This workout can be performed with or without a track, and you could even modify it to be done on hills as well.

AK Athlete Warmup

Agility (short version)

1×800 @ 10k pace

Rest 2 minutes before next set

100 @ mile, 300 Easy into 300 @ mile 100 Easy – Rest 2 minutes x 2

rest 2 min

200 @ mile, 200 Easy  x 4 (no rest between sets)

Rest 2 minutes

300 @ mile, 100 Easy into 100 @ mile 300 Easy – Rest 1 minute x 2

rest 2 minutes before next set

2×600 @ 10k pace followed by 200 jog easy. No rest between sets.

Total distance: 7200 meters

 

 

 

 

August 27, 2018 – Swim

August 27, 2018 – Swim

Last day at the lake this year! Make the most of this final openwater swim opportunities by joining us down at Little Campbell lake @ 6pm. For those with races still left on the calendar let’s continue improving our openwater swim skills.

SWIM

Meeting at the Lake at 6pm.

Workout: 3-4 Laps of the lake

Warm up:

Easy lap (800 yards)

Main Set:

1 lap (800 yards) Continuous pace

1 lap (800 yards) Fartlek style – alternate between 100 strokes fast, 25 strokes easy, down the length of the lake. 60 seconds recovery at the end of the lake.

Cool down:

1/2 lap (400 yards) Easy

July 24, 2018 – Run

July 24, 2018 – Run

Track day! Come join us as we continue to build our speed and power. this workout can be performed with or without a track, and you could even modify it to be done on hills as well.

AK Athlete Warmup

Agility (short version)

4×400 @ 10k pace

Rest 30 seconds between 400s and Rest 2 minutes before next set

6-8×400 (200 @ Mile, 200 jog)

No rest between 400s, rest 2 minutes before next set

4×400 @ 10k pace, rest 30 seconds

DONE!