THU DEC 7

3-Speed Repeats at Laces Out

When: Thursday, December 7, 2017
Q: Old Bay
PAX: 6 Old Bay, Atlas, nomad, Pusher, sirtophamhat

6 was the number at LacesOut, and the goal of this routine was to maximize heart-rate variance while also working on speed (of course, maybe that's the goal of every LO workout?). Here's how it went down:

Warm up mile (8:10 pace, I believe)

Dynamic warm up stretch-like exercises, including toy soldiers, butt kickers, high knees, pigeon toed and duck walks. Pax then repeated the following patterned, AMRAP:

- 400m at 10k pace, 200m at 5k pace, 200m recovery speed

- 800m at 10k pace, 200m at 5k pace, 200m recovery speed

- 1200m at 10k pace, 200m at 5k pace, 200m recovery speed

We then did about 700m cool-down.

Most pax got close to 6 miles (including 1 mile warm-up).

Thanks to Nomad for scheduling YHC to Q!