Hitting the Threshold

My feet were actually feeling a little sore this morning and my hands feel some too. Headed to the track by 10am to beat the heat.


  • 400m Jog
  • 400m Walk
  • 2:00 Rest

Aerobic Capacity – Lactate Threshold

3 Rounds

  • 500m Run (target – 1:52)
  • Rest 1:15
  • 400m Run (target – 1:29)
  • Rest 1:15
  • 300m Run (target – 1:07)
  • Rest 4:00

The target pace for each distance was the same, at about 21-23 seconds per 100 meters. Felt good in the first round but could tell it was going to get rough. Round two was ok but definitely getting tougher. I was out of gas for round 3 and couldn’t hit any of the targets. Think I hit my threshold? My splits were:

  1. 1:49.2, 1:26.3, and 1:03.7
  2. 1:51.3, 1:27.9, and 1:05.8
  3. 1:59.3, 1:35.5, and 1:11.3

Sat down for 2 minutes and then walked a 400.

Sort of a “rest” day so I’ll do the long 45 min ROMWOD later today.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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