Author: Lee McAuliffe

August 21, 2018 – Run

August 21, 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)

2×800 @ 10k pace

Rest 60 seconds between 800s and Rest 2 minutes before next set

6-8×400 (200 @ Mile, 200 jog) – increase number of sets from last week.

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

3×600 @ 10k pace followed by 200 jog easy. No rest between sets.

Total distance: 7200 meters

 

August 20, 2018 – Swim

August 20, 2018 – Swim

Only a few more warm(ish) days down at the lake this year! Make the most of our 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

August 14, 2018 – Run

August 14, 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!

 

August 13, 2018 – Swim

August 13, 2018 – Swim

Great job to all those that competed at the Moose Nugget this weekend.

Come join us down at the lake for a recovery swim. Not many weeks left before the end of summer. Let’s keep the swim workouts going strong for a couple more weeks.

SWIM

Meeting at the Lake at 6pm.

Workout: 3 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

August 7, 2018 – Run

August 7, 2018 – Run

Run day! We will deviate from our usual track day and meet at Kincaid Park for a Moose Nugget run preview.

  1. AK Athlete Warmup
  2. Agility (short version)
  3. Preview the first 2 miles of the run (includes the hill)
  4. Course hill repeats – 2 minutes up, 30 seconds down until you get to the top.