Tag: endurance

March 5, 2019 – Run

March 5, 2019 – Run

RUN

We are continuing to bump up the minutes per set @ our 10k pace

RUN @ The Dome – 6pm! 

Our run group is free to join (but you will need to pay entry to the Dome)
Meet by the weights

Warm up:
10 mins EASY jogging followed by dynamic warmup

Main set:
10,13,10 mins @ 10k
3 mins rec. (easy jog back to the start)

(32 mins total @10k pace)

Goal – Same distance for all sets. If feeling good, consider dropping pace to 5-8K for last set

Cool down:
At least 5 minutes of EASY jogging followed by foam rolling.

Tip: This workout is written based on your 10k pace, if you cannot hit the same distance for all sets drop your pace slightly

January 1, 2019 – Endurance

January 1, 2019 – Endurance

Endurance Activity

HAPPY NEW YEAR. Lets start the year off with a bike, as we will be running at the Dome tomorrow. The plan is to run FTP Sunday, so bring your trainers to Crossfit Northern Exposure at 5pm

Suggested easy fat bike 40-90 minutes!

If you are biking on the trainer today:
Warmup 10 minutes, 5 sets of 10 second sprints (low gear, target no more than 100 rpm and let resistance do the work)

Then 2-3 sets:
30 seconds @ zone 5 (of 7)
2 minutes @ zone 2
1 minutes @ zone 5
2 minutes @ zone 2
90 seconds @ zone 5
2 minutes @zone 2

Cooldown: 10 minutes EASY

December 28, 2018 – Endurance

December 28, 2018 – Endurance

Endurance Activity

With this week being our Test week, use Friday as an opportunity to get an easy run/bike/ski/hike in. We will be doing a swim test on Saturday and a bike FTP test on Sunday so today should be easy!

Suggested easy run:
Warmup 10 minutes, 5 sets of strides. Followed by 30 minutes of easy continuous activity

Cooldown: 10 minutes EASY