CRFC Vets Weekly Fitness

To enter your time(s) each week, click the link below and complete the info after your run or challenge…

The table below will be updated on Sunday nights at 9 pm.

Good luck!

Sunday 28th Feb - Sunday 7th March 2021
Updated weekly on Sunday nights at 9 pm

Name	5k time	Conditions (wet, dry, windy etc)	Perceived Rate of Exertion (P.R.E)	40 yd dash time	Conditions (wet, dry, windy etc)	Perceived Rate of Exertion (P.R.E)
Dean	28.54	Wet	Jesus!	4.2 secs	Dry	Just leave me here, don't talk to me
Del	22:00	Dry	Jesus!	TBC	Dry	F*ck me!
Shoesy	27.32	Dry	Feeling OK	9 seconds	Dry	Feeling OK
Goffy	25.32	Dry	Jesus!	Shuffled 🙂	Dry	Feeling OK
Blatch	23.18	Windy	So so	6 secs	Windy	Can't breathe
Matty	25:00	Dry	F*ck Me!	Rapid!	Dry	Feeling OK
Chris Leah	25:59	Dry	Licked a battery	-	-	-

This week’s challenge…

It’s all about the change of pace this week, as we move into an advanced form of training from Sweden. The purpose of Fartlek, or ‘Speed Play’ training is to get comfortable with being very uncomfortable for a short amount of time. Quick bursts of very hard running will prepare your body for the demands of the pitch!

The workout (Total distance is still 5k)

5 mins easy pace
1 min hard pace (push it hard, but last the full 60 secs!)
1 min easy
1 min hard
1 min easy
1 x all-out sprint (max. 10 secs)
REPEAT FROM THE TOP
After your second round, complete any remaining distance left at an easy pace, to a maximum of 5k.
Stretch it out…you’ve earned it!

Let’s do this!

Sunday 21st - 28th February 2021
Updated weekly on Sunday nights at 9 pm

Name	Time	Conditions (wet, dry, windy etc)	Perceived Rate of Exertion (P.R.E)
Luke	25:48	Dry	F*ck me!
Matty	26:24	Dry	Jesus!
Rich	23:36	Dry	Jesus!
Dean	30:12	Dry	F*ck me!
Paul Adams	30:?	Dry	Jesus!
Big Del	22:12	Dry	So so
Danny Ray	22:54	Dry	Jesus!
Shoesy	28.40	Dry	F*ck me!
Chris Leah	28:04	Dry	F*ck me!
Paul Schelhaasio	26:02	Dry	So so