Hey all,
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<div id=”ygrp-text”>Last week went well so we are back at Cardozo again this week and will be at least through August. We will meet at the Cardozo HS track. Enter the track at 13th and Florida we will meet at the bottom of the bleachers in the NW corner of the track at 6:30 and start warmups at 6:35 also like normal. Cardozo is just up from the U street metro station. There’s street parking near the track but I don’t know how easy it will be to find parking. This will be our home for track at least through the end of construction in August and maybe forever.
-Mark
<div id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4698″ dir=”ltr”><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4807″>Today’s Workout will be as follows:</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4777″ clear=”none” /><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4778″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4779″>Descending VO2 max ladder. VO2 max = 95-98 percent of your max heart rate. </span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4780″ clear=”none” /><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4781″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4782″>In minutes: </span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4783″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4784″>6 mins + 4 mins Active Recovery (AR)</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4785″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4786″>5 mins + 4 mins AR</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4787″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4788″>4 mins + 3 mins AR</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4789″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4790″>4 mins + 3 mins AR</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4791″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4792″>3 mins +2 mins AR</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4793″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4794″>3 mins + 2 mins AR</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4795″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4796″>2 mins all out</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4797″ clear=”none” /><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4798″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4799″>Total time 45 minutes</span></div>
<div id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4698″ dir=”ltr”><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4804″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4805″>Happy running!</span></div><div dir=”ltr”>
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<div dir=”ltr”>6/12/2019 LT Intervals w/ fast-twitch activation accelerations in middle: 3 x 7 mins (1 min AR), 3 x 1 min (2 min AR), 3 x 7 mins (1 min AR)</div>
<div dir=”ltr”>6/19/2019 Hill Repeats @ Brandywine</div>
<div dir=”ltr”>6/26/2019 Descending VO2 Max Ladder with Stairs; (5mins + 1stair+4AR; 4mins+1 stair+4AR; 4mins+1 stair+4AR; 3mins+1 stair + 3AR; 3mins+1 stair + 3AR; 2 mins+ 1 stair; 2 AR; 2mins+1 stair = 53 mins total). Core after</div>
<div dir=”ltr”>7/3/2019 LT intervals, 8 x 5 mins (1 min AR); Core after</div>
<div dir=”ltr”>7/10/2019 Descending VO2; 8 ints; 54 min total. 6 mins down to 2 mins – no stairs. Core afterwards.</div><div dir=”ltr”>
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