Trail Running Monday Sept 5th

When: 6:30-7:30 am, Monday, September 5
Where: Martis Valley wildlife viewing area
Workout: Sub Lactate to Lactate Threshold Ladder intervals
Please RSVP on facebook or  

She Women- Men Crushers Trail Group
Session #5 

Warm-up to include movement prep, followed by workout of 2min, 3, 4, 5, 4, 3, 2 (based on our time we will attempt to complete entire ladder), with recovery 50% of worktime. For those using a heart rate monitor shoot for that sub LT (6-8 beats below established LT, Silver Sage testing protocol low zone 3) zone for the first couple intervals, and then the longer intervals hit subLT and ramp up to LT (high zone 3) at the mid-way to end of interval. For those not using a heart rate monitor and relying on perceived exertion – shoot for 80-85% of max effort as your Sub LT zone and 85-90% of max for LT zone. We will run one big loop – those in front will circle back during recovery time to regroup between intervals. Intervals are the opportunity to push the intensity and challenge ourselves to hold technique. Come equipped with a mantra.