Sprint Intervals
Headed over to the Red Hook track on this hot, sunny Sunday:
- 8 x 200m run (:30, :32, :35, :35, :37, :38, :40, :38)
Rest the exact time it takes you to do each interval. Never slow more than 3 seconds from the best interval.
If you slow more than 3 seconds off your pace, then you must do 15 burpees for each infraction. Penalty burpees should be done immediately after the last interval. Borrowed this from Coach Keith.
Damn. If I was playing by the rules, I would have owed 90 burpees at the end of this workout. I settled for 45. My times were not exact and I suppose it would have made more sense to run my first 200m more conservatively. It was still really tough and today’s heat and humidity didn’t do me any favors.
