A DBIT Tri-brid Workout
Greetings,
This morning's track workout was back to cool temps and more wind. After a furnace of a day on Friday around here, a storm front went through from Friday night through most of Saturday, leaving Sunday morning feeling cool & breezy for a track run. This meant it was back to the hoodie & sweatpants for a morning run. Crazy weather, I tell ya....
My workout consisted of three laps of three different distance-based intervals on each lap, all done for three cycles. Hence, the 'Tri-brid' name of the workout.
2 minute warm-up jog to track
300m jog, 100m Race Pace
200m jog, 200m Race Pace
100m jog, 100m RP, 100m jog, 100m RP
This cycle was done 3 times total.
9 laps on the track, plus the warm-up jog to the track is approx. 2.5 miles, and I got all of that done in a hair over 17:30. I was getting my 100's in about 20-21 seconds, and the 200's in 40-41 seconds. Not to bad I guess, considering the wind to contend with and a lot more clothes on than usual.
Had a nice walk back home, plus another 15-20 minute walk with my dog for his morning routine. Legs felt good after all the cool-down walking.
Last Friday night, I wrote an article on Distance-Based Interval Training, DBIT, as I've named it, and put it up on my ASAPWorkouts.com site for all to see. I put a short post about it on the 1MileNation.com blog on Saturday to announce it. If you haven't had a chance to read it, you can do so here:
http://asapworkouts.com/express.pdf
On a side note, I want to shout out some congratulations to my friendly neighborhood fitness trainer blogger, Sarah Rippel, of Outside the Box Training, who used a GPS speed monitor to help her with her 5K this past Saturday. Her blog is http://fitprosarah.com. Check out her blog to see how the 5K went for her, and what you can maybe learn from it! She's also been blogging about her triathlon training too, so perhaps you can learn a lot from her training methods for that, too!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
This morning's track workout was back to cool temps and more wind. After a furnace of a day on Friday around here, a storm front went through from Friday night through most of Saturday, leaving Sunday morning feeling cool & breezy for a track run. This meant it was back to the hoodie & sweatpants for a morning run. Crazy weather, I tell ya....
My workout consisted of three laps of three different distance-based intervals on each lap, all done for three cycles. Hence, the 'Tri-brid' name of the workout.
2 minute warm-up jog to track
300m jog, 100m Race Pace
200m jog, 200m Race Pace
100m jog, 100m RP, 100m jog, 100m RP
This cycle was done 3 times total.
9 laps on the track, plus the warm-up jog to the track is approx. 2.5 miles, and I got all of that done in a hair over 17:30. I was getting my 100's in about 20-21 seconds, and the 200's in 40-41 seconds. Not to bad I guess, considering the wind to contend with and a lot more clothes on than usual.
Had a nice walk back home, plus another 15-20 minute walk with my dog for his morning routine. Legs felt good after all the cool-down walking.
Last Friday night, I wrote an article on Distance-Based Interval Training, DBIT, as I've named it, and put it up on my ASAPWorkouts.com site for all to see. I put a short post about it on the 1MileNation.com blog on Saturday to announce it. If you haven't had a chance to read it, you can do so here:
http://asapworkouts.com/express.pdf
On a side note, I want to shout out some congratulations to my friendly neighborhood fitness trainer blogger, Sarah Rippel, of Outside the Box Training, who used a GPS speed monitor to help her with her 5K this past Saturday. Her blog is http://fitprosarah.com. Check out her blog to see how the 5K went for her, and what you can maybe learn from it! She's also been blogging about her triathlon training too, so perhaps you can learn a lot from her training methods for that, too!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Posted by 1 Mile Nation at 6/28/2009 6:31 AM 
Categories: uncategorized
Tags: HIIT DBIT distance based interval training
Categories: uncategorized
Tags: HIIT DBIT distance based interval training
Rick - you're awesome! Thanks for the props!
Have a great day!
Sarah
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