200m Repeats

Warm Up
200m butt kicks/high knees
+
25 singles
10 push ups
10 walking lunges
(x3)

Training: (Function)

Run 200 meters @ 70, 80, 90, 95, 95, 95, 95, 95, 95%

Rest 4 minutes between sets.

Pay attention to your pacing, get to know your gears and what they feel like. These are short enough distances that you should be able to sustain your pace throughout.

Results

70%: 38 seconds

80%: 31 seconds

90%: 28 seconds

95%:

set 1: 27 seconds

set 2: 25 seconds

set 3: 26 seconds

set 4: 26 seconds

set 5: 25 seconds

set 6: 25 seconds

   Felt great through this workout. Very happy with the times. Unlike the 400m repeats, I was able to hit the pacing accurately throughout. I wanted to hold my 95% under 26 seconds so I feel it went very well today. After cooling down some, I worked on some double unders with a heavier rope (buddy lee). I've been doing double under workouts with the Again Faster speed rope, but feel I need to spend just as much time with a heavier rope in order to hit higher numbers with double unders.

   31 Heros Wod on Saturday, so I will probably use tomorrow as an active rest day/ Saturday Prep. Arms are still a bit sore from the past 2 workouts, but by Saturday I should be fine.
  This video from kstar is great. He also has a few videos singling out shin splints which is great, but as runners there's quite a few issues that can go on. One reason to drill yourself on proper running form so these things don't occur...