aiṓn

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Speed Test

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Track

WORKOUT DESCRIPTION
Monday, 11:00AM – Sacramento State Practice Track – 45 degrees, sunny, light wind.   Sprint Training. 

MOBILITY  20 minute easy bike pedal to the track.  25 Jumping Jacks; 25 Burpees, 25 Mountain Climbers;  Dynamic Stretches x 1 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:  60 meters – walk back to start;  Skip ; Clawing; High Knees.

SPRINTS
25meters < 3.2 seconds with a 20meter run in at 100%.   Hand timed 25meter speed zone. Complete recovery (5 minutes) and brief (5 secs) static stretches between sprints.

Sprint 1 – 3.01 (secs)
Sprint 2 – 3.14
Sprint 3 – 3.07
Sprint 4 – 3.28 (started watch too soon)
Sprint 5 – 3.14
Sprint 6 – 3.17
Sprint 7 – 3.10 (stumbled at start)
Sprint 8 – 3.12

COOL DOWN
Static stretches for hamstrings, calves, low back; easy bike pedal 20 minutes home.

 

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Written by SJ

January 8, 2008 at 1:09 pm

Posted in Cycling, Sprinting

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