aiṓn

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July 24, 2007 – Track

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Track 

WORKOUT DESCRIPTION
Thurs, 6:00PM – Sacramento State practice track.   I repeated last Thursday’s workout to determine any significant differences.  (Live video linked to sprints).
 WARMUP
15 1/2 minute walk to track
400meters jog/side to side shuffle/backward jog
Jumping Jacks – 25;
Burpees – 10
Dynamic Stretches x 2 sets (10m then sprint 10m.): Knee Hug, Knee to Shoulder, Straight Leg Kick, Knee to opposite Elbow. (Cues: Toe up, rise onto ball of the foot, and stay tall.) Walk back slowly. Form drills for 40meters: Skip, Claw, High Knees. Walk back.
60 meter stride @80%

SPRINTS :  Goal:   30meters < 3.73 seconds with a 20meter run in at 100%.   Hand timed 30meter speed zone.
Sprint 1: 3.82 seconds
Sprint 2: 3.67 (Stumbled start)
Sprint 3: 3.71 (Stumbled start)
Sprint 4: 3.83
Sprint 5: 3.85

STRIDES
200 meters X 1 (moderate – 29.71 secs)
COOL DOWN
15 1/2 minute walk to car

 

 

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Written by SJ

July 24, 2007 at 10:26 pm

Posted in Sprinting

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