All the runs

5
Oct

All the runs

Run 1600m
Rest 5 min
Run 1200m
Rest 4 min
Run 800m
Rest 3 min
Run 400m
Rest 2 min
Run 200m
Rest 1 min
Run 100m

*Score is the total time
*40 min cap

Compare to May 24/17

Having fun with Coach Ron

12 Responses

  1. Mario B

    Run 1600m 8:37
    Rest 5 min
    Run 1200m 5:27. (19:04)
    Rest 4 min
    Run 800m. 3:21 (26:25)
    Rest 3 min
    Run 400m. 1:33 (30:58)
    Rest 2 min
    Run 200m. :41 (33:39)
    Rest 1 min
    Run 100m. :17

    Total Time was 34:56.

    Was trying to catch Del!
    Good race.

  2. Del

    Run 1600m – 8:10 was 7:29
    Run 1200m – 5:30 was 5:17
    Run 800m – 3:32 was 3:28
    Run 400m – 1:40 was 1:38
    Run 200m – :44 was 0:44
    Run 100m – :19 was 0:18
    34:55 was 33:54
    Over paced first run and not running as much lately. I guess it matters 🙂

    Good job Mario, one more run and you had me!
    Thanks Shane!

  3. Shane Hayes

    Open gym @5
    Wu and mobility
    Crossover symmetry
    Shoulder press
    45 x 10/ 65 x 10/ 75 x 10/ 85 x 6/ 95 x 5+1pp
    Dumbell lateral raises
    10# x 8 x 5 sets
    Du’s
    50/50/50/50/50

    3 rds
    1 min plank
    20 glute bridges @ 225#
    20 sumo walk steps (purple band doubled up)

  4. Elba

    Open gym
    WOD
    1600m – 9:48
    1200m – 6:50
    800m – 4:25
    400m – 1:57
    200m – :54
    100m – :26

    Time – 39:20

    PR on my 1 mile run, fastest time this year was 10:55 happy with that 😉

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