Paramedic Raymond Allison

Sterling County EMS

End of Watch: February 11, 2014

 

Paramedic Allison died when the ambulance he was riding in was involved in a motor vehicle crash

Raymond loved his work as paramedic.

October 19

W.O.D.

Paramedic Raymond Allison

Warm up at an easy to moderate pace- ​5 min.

 

Baseline: Increase the speed gradually to slightly harder than comfortable- 5 min.

 

Mixed Interval Block 1

Increase your pace or resistance to work all out- 30 seconds

Reduce the speed to a comfortable pace to fully recover- 30 seconds

 

 Increase your pace or resistance to work very hard- 60 seconds

 

Reduce the speed to a comfortable pace to fully recover- 60 seconds

 

Increase the pace or resistance to work at a moderate-hard pace- 90 seconds

 

Reduce the speed to a comfortable pace to fully recover- 90 seconds

 

Mixed Interval Block 2

Increase the pace or resistance to work at a moderate-hard pace- 90 seconds

 

Reduce the speed to a comfortable pace to fully recover- 90 seconds

 

Increase your pace/resistance to work very hard- 60 seconds

 

Reduce the speed to a comfortable pace to fully recover- 60 seconds

 

Increase your pace or resistance to work all out- 30 seconds

 

Reduce the speed to a comfortable pace to fully recover- 30 seconds

 

Mixed Interval Block 3

Increase your pace/resistance to work all out- 30 seconds

 

Reduce your speed to a comfortable pace to fully recover- 30 seconds

 

Increase your pace/resistance to work very hard- 60 seconds

 

Reduce your speed to a comfortable pace to fully recover- 60 seconds

 

Increase the pace or resistance to work at a moderate-hard pace- 90 seconds

 

Reduce speed to a comfortable pace to fully recover- 90 seconds

 

Mixed Interval Block 4

Increase the pace or resistance to work at a moderate to hard pace- 90 seconds

 

Reduce your speed to a comfortable pace to fully recover- 90 seconds

 

Increase your pace or resistance to work very hard- 60 seconds

 

Reduce your speed to a comfortable pace to fully recover- 60 seconds

 

Increase your pace or resistance to work all out- 30 seconds

 

Reduce your speed to a comfortable pace to fully recover- 30 seconds

 

Cool Down

Cool down at an easy pace- 5 min
 

Total:

39 Minutes

This one is all cardio today in memory of Kristin who was an avid athlete.  You can do this cardio workout on a bike, on a treadmill, or out on the pavement!

Texas LODD Task Force

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