Sunday November 20th
Choose any monostructural option.
Hold a consistent pace throughout the entire workout.
Focus on a day with limited range of motion, complexity, and loading than the rest of the week.
5k run or 5000/4500m row or 15/12k bike
On a 20:00 clock:
Run or row or bike
Rest, stretch, recover
1:00 lacrosse ball foot roll/foot
WHITE BOARD BRIEF
Target | 20:00-25:00
Today’s workout should feel like a “break” from the range of motion, loading, and complexity earlier in the week.
Today also gives you a chance to target your cardiorespiratory endurance.
You can also use today as an “active recovery” day by reducing the distance, maintaining a slow, consistent pace, and still hitting the time goal.
Regardless of your goals, try to focus on either maintaining the same pace throughout the workout or starting at a slower pace and finishing at a faster one. Avoid sprinting the first half and then dying out in the back half.
Once you finish the workout, perform the post-workout stretching.