Hi Folks,
Note that a group of us will be cycling the “Asti Tour De Vine” in Asti next to the Cloverdale area on Saturday, Oct 12th; therefore there will be no SAT /HR/XT this week.
I will be out of town Oct 13-come back late 10/17/24.
10/8/24 TUESDAY. TEMPO run at about 10K race pace for the moderate mileage runners. After the warm-up mile up the pace to a high aerobic but “comfortably stressed” effort:
10′ at tempo effort (2′ easy run) – 8′ tempo (1:30 easy) – 6′ tempo then to finish cool-down.
10/9//24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/ MOBILITY/ DEADLIFTS . 8 AM at Warren’s. After you arrive get in your mobility exercises or 1000 meter row; then 50 KB Swings. We’ll do two rounds of the Circuit followed by 3 x 3-4 Deadlifts.
10/10/24 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, run a quick step 6 x 30 meters; then :
A gp). 2 rounds of : ( 800 @ 5K pace (200) – 600 @ 5K pace (200)-400 (200) 0 200 (200))
B gp). 2 x 100 (100), then : 3 rounds of: (400 (200) – 200 (200))
10/12/24. No SAT/HR/XT this weekend; we’ll be at the Asti Tour de Vine ride.
Can do short KB Complex: 3 Rounds of
(10 Swings – 4 Goblet Squats – 4 R/L KB Clean & Press), finish with 1′ Plank.
KeesTraining 