开云体育

Interval workout for this evening is listed below: Warmup: 15 mins Drills: Low skip, high skip, ankle jumps (short/high frequency - then longer), box steps (high with your knees), crossover (karaoke), bounds, butt kicks, and others, etc... Strides: 4 strides of 90-100 yards. Recovery = about 30 sec. Workout: A: 5-10-5-5 min. Recovery = 90 sec. then B: 10 x 1 min. recovery= 30 sec. Strides: 5 x 20 sec. with 20 sec. recovery Cool-down -- 907-371-8800 brian.atkinson.87@...

Hi all! Interval workout for today! Warmup: 15 mins Drills: Low skip, high skip, ankle jumps (short/high frequency - then longer), box steps (high with your knees), crossover (karaoke), bounds, butt kicks, and others, etc... Strides: 4 strides of 90-100 yards. Recovery = about 30 sec. Workout: 8 -12 x 3 min. Recovery = 60 sec. Strides: 5 x 20 sec. with 20 sec. recovery Cool-down -- 907-371-8800 brian.atkinson.87@...

Hi all! Last intervals for June! Warmup: 15 mins Drills: Low skip, high skip, ankle jumps (short/high frequency - then longer), box steps (high with your knees), crossover (karaoke), bounds, butt kicks, and others, etc... Strides: 4 strides of 90-100 yards. Recovery = about 30 sec. Workout: 4-7 x 6 min. Recovery = 90s. Go faster every 2 minutes within the 6 minutes (level 2-4) Strides: 5 x 20 sec. with 20 sec. recovery Cool-down -- 907-371-8800 brian.atkinson.87@...

Hi all, Here's the interval workout for today! Warmup: 15 mins Drills: Low skip, high skip, ankle jumps (short/high frequency - then longer), box steps (high with your knees), crossover (karaoke), bounds, butt kicks, and others, etc... Strides: 4 strides of 90-100 yards. Recovery = about 30 sec. Workout: 1-2-3-4-5-6-5-4-3-2-1 min. Recovery = 60sec. Strides: 5 x 20 sec. with 20 sec. recovery Cool-down Brian -- 907-371-8800 brian.atkinson.87@...

Hi all, Below is the interval workout for today! Have fun! Warmup: 15 mins Drills: Low skip, high skip, ankle jumps (short/high frequency - then longer), box steps (high with your knees), crossover (karaoke), bounds, butt kicks, and others, etc... Strides: 4 strides of 90-100 yards. Recovery = about 30 sec. Workout: A: 5-10-5-5. Recovery = 90sec. then B: 10 x 1 min. recovery= 30 sec Strides: 5 x 20 sec. with 20 sec. recovery Cool-down Brian -- 907-371-8800 brian.atkinson.87@...

Hi all, Here's the interval workout for this evening! Respond to me directly if you want to join our small group that's been doing them together at UAF. Warmup: 15 mins Drills: Low skip, high skip, ankle jumps (short/high frequency - then longer), box steps (high with your knees), crossover (karaoke), bounds, butt kicks, and others, etc... Strides: 4 strides of 90-100 yards. Recovery = about 30 sec. Workout: 8 -12 x 3min. Recovery = 60 sec. Strides: 5 x 20 sec. with 20 sec. recovery Cool-down -- 907-371-8800 brian.atkinson.87@...

Hi all, Interval workout for this evening is below. A couple of us have been meeting on the far west side of campus at the start of Sheep Creek Rd. near Smith lake, if anyone wants to join! 6/2 Interval Workout: Warmup: 15 mins Drills: Low skip, high skip, ankle jumps (short/high frequency - then longer), box steps (high with your knees), crossover (karaoke), bounds, butt kicks, and others, etc... Strides: 4 strides of 90-100 yards. Recovery = about 30 s. Workout: 5-7 x 5 min. Recovery = 90sec Strides: 5 x 20 sec with 20 sec recovery Cool-down -- 907-371-8800 brian.atkinson.87@...

Hi All, Interval workout for today/this week: 5/19 Interval Workout: Warmup: 15 mins Drills: Low skip, high skip, ankle jumps (short/high frequency - then longer), box steps (high with your knees), crossover (karaoke), bounds, butt kicks, and others, etc... Strides: 4 strides of 90-100 yards. Recovery = about 30 s. Workout: 5-4-3-2-1-2-3-4-5 min. Recovery = 60-90 sec. Strides: 5 x 20 sec with 20 sec recovery Cool-down -- 907-371-8800 brian.atkinson.87@...

Hi all, Here is the interval workout for today. 5/19 Interval Workout: Warmup: 15 mins Drills: Low skip, high skip, ankle jumps (short/high frequency - then longer), box steps (high with your knees), crossover (karaoke), bounds, butt kicks, and others, etc... Strides: 4 strides of 90-100 yards. Recovery = about 30 s. Workout: A: 5-10-5-5. Recovery = 90 sec. then B: 10 x 1 min. recovery= 30 sec Strides: 5 x 20 sec with 20 sec recovery Cool-down -- 907-371-8800 brian.atkinson.87@...

Hi all, Here is the interval workout for tomorrow. Be sure to stay hydrated, watch out for the sun, and maintain social distancing! 5/5 Interval Workout: Warmup: 15 mins Drills: Low skip, high skip, ankle jumps (short/high frequency - then longer), box steps (high with your knees), crossover (karaoke), bounds, butt kicks, and others, etc... Strides: 4 strides of 90-100 yards. Recovery = about 30 s. Workout: 6 -10 x 3 min. Recovery = 60 sec Strides: 5 x 20 sec with 20 sec recovery Cool-down -- 907-371-8800 brian.atkinson.87@...

Hi all, Hope everyone is getting out and enjoying the beautiful weather! Tait and I did the intervals together last Tuesday, starting from UAF and completing the Yankovich loop. I think we'll do something similar if anyone is interested in joining. I would like to keep the group small for the time being. Currently recommendations are 6 feet for social distancing, but go up to 20 feet if you're exercising outside with others, because you are breathing much harder. Anyways here it is: 5/5 Interval Workout: Warmup: 15 mins Drills: Low skip, high skip, ankle jumps (short/high frequency - then longer), box steps (high with your knees), crossover (karaoke), bounds, butt kicks, and others, etc... Strides: 4 strides of 90-100 yards. Recovery = about 30 s. Workout: 5-7 x 5 min. Recovery = 90 sec (10k pace) Strides: 5 x 20 sec with 20 sec recovery Cool-down -- 907-371-8800 brian.atkinson.87@...

Hi all, Intervals this spring slipped my mind with the huge snow pack this year and with the social distancing keeping me from interacting with running buddies! Anyways, I'm sending out this weeks interval workout. People can do them on their own for now?? Or how do people feel about doing them together? I personally will probably do them by myself, but I'd like to see what others are thinking. 4/28 Interval Workout: Warmup: 15 mins Drills: Low skip, high skip, ankle jumps (short/high frequency - then longer), box steps (high with your knees), crossover (karaoke), bounds, butt kicks, and others, etc... Strides: 4 strides of 90-100 yards. Recovery = about 30 s. Workout: 5-4-3-2-1-2-3-4-5 min. Recovery = 60-90 sec (about 10k pace) Strides: 5 x 20 sec with 20 sec recovery Cool-down Brian -- 907-371-8800 brian.atkinson.87@...

Hi all, Is anyone interested in continuing intervals? Tracie and I are planning on doing them this evening. I took a short hiatus in posting after the equinox, but I will continue to post if there is interest. We're meeting at 6 PM Today's interval workout calls for: 1-2-3-4-5-6-5-4-3-2-1 min. Recovery = 60 sec. Brian -- 907-371-8800 brian.atkinson.87@...

Hi All, Below is the workout for tomorrow the 10th! Meet at the Patty Center at 5:30. Warm-up: 15 min jog + drills + strides (4 x 30 sec.) Workout: A: 3 x 5 min. Recovery = 90 sec. then B: 5 x 1 min. recovery= 30 sec. Strides: 5 x 20 sec. with 20 sec. recovery Brian -- 907-371-8800 brian.atkinson.87@...

Hi all, The interval workout is below! See you all at 5:30 at the Patty Center! Warm-up: 15 min jog + drills + strides (4 x 30 sec.) Workout: 1-2-3-4-5-6-5-4-3-2-1 min. Recovery = 60 sec. Strides: 5 x 20 sec. with 20 sec. recovery Brian -- 907-371-8800 brian.atkinson.87@...

Hi All, Here's the workout for today! Looks to be perfect weather for some intervals! Warm-up: 15 min jog + drills + strides (4 x 30 sec.) Workout: On hilly loop: 4-7 x 6 min. Recovery = 90 sec. Go faster every 2 minutes within the 6 minutes (level 2-4). Strides: 5 x 20 sec. with 20 sec. recovery Brian-- 907-371-8800 brian.atkinson.87@...

Hi all, The interval workout for Tuesday (tomorrow) is below, meet at the Patty center at 5:30. I'll be in Palmer, hopefully you all can take advantage of the smoke-free interior! Warm-up: 15 min jog + drills + strides (4 x 30 sec.) Workout: 8-12 x 3 min. Recovery = 60 sec.Strides: 5 x 20 sec. with 20 sec. recovery Brian -- 907-371-8800 brian.atkinson.87@...

Hi all, The intervals workout is listed below. Meet at the Patty center at 5:30! A: 5-10-5-5 min. Recovery = 90 sec. Then B: 10x1 min, recovery= 30 sec. Brian

Hi All, Apologies for the late email for intervals. Today's workout is as follows: 8-7-6-5-4-3-2-1 min. Recovery = 60 sec. See you at the patty center at 5:30. Brian -- 907-371-8800 brian.atkinson.87@...

Hi all, The smoke has left (for the time being) and intervals are back on! Tonight's workout is below: A: 5-10-5-5 min. Recovery = 90 sec. then B: 10 x 1 min. recovery= 30 sec. Meet at the UAF Patty Center at 5:30! -- 907-371-8800 brian.atkinson.87@...