F3 night stalker

Wilmington

"Normal" ain't nothing but a state of mind.

WU 200, Drills 5x50, 50/100/150/200, CD 100

Afternoon Golf

Intervals were: 3:02, 2:59, 3:05, 3:02, 3:07, 3:00

WARMUP: 10min mosey to the Bull Ring's putting green. Dynamic exercises for warm up.
THE THANG: 800 m, which is one time around the bullring from stop sign to stop sign, at your 3K race-pace. 3K race pace simulates VO2 max, which is the level that you can run just below your maximum heart rate. If you finish each interval in zone 5, then you're doing it right. Recovery was two and a half minutes, or down around the putting green and back to the start, doing the next interval in the opposite direction. Repeat for the goal of six total intervals.

Citgo and Frasier were out front (not sure if it was because they were shirtless, or just quicker than the rest), but they used the extra time at the end to gather the pax and motivate. 

ANNOUNCEMENTS: The Three Amigos, led by Tagalong :hankey::roll_of_paper:, will have the Q next week for a continuation of the VO2 max effort with slightly longer intervals. 



Learn more about F3 at https://f3nation.com

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Paul Wuerslin (F3 Bratwurst)

800m x 6

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F3 night stalker

Wilmington

"Normal" ain't nothing but a state of mind.

WU 200, Drills 5x50, 50/100/150/200, CD 100

Afternoon Golf

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