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.
Shane Hayes
You were pushing hard, nice work!!
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!
Heather B
Started at 1200m 7:45
Rest 4 min
800m 5:31
Rest 3 min
400m 2:29
Rest 2 min
200m 1:00
Rest 1 min
100m 0:26
Run 1200m
Rest 4mins
Run 800m
Rest 3 mins
Run 400m
Rest 2mins
Run 200m
Rest 1min
Run 100m
Time: 29.28
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)
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
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.
You were pushing hard, nice work!!
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!
Started at 1200m 7:45
Rest 4 min
800m 5:31
Rest 3 min
400m 2:29
Rest 2 min
200m 1:00
Rest 1 min
100m 0:26
Total 27:11
1600m – 8:16
1200m – 5:58
800m – 3:54
400m – 1:55
200m – :53
100m – :26
Total time with rest between – 36:19
Run 1200m
Rest 4mins
Run 800m
Rest 3 mins
Run 400m
Rest 2mins
Run 200m
Rest 1min
Run 100m
Time: 29.28
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)
1600m – 9:35
1200m
800m
400m
200m
100m
Total time with rest between – 37:59
Great work tonight Aubrey!!
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 😉
Run 1200m
Rest 4 min
Run 800m
Rest 3 min
Run 400m
Rest 2 min
Run 200m
Rest 1 min
Run 100m
24:57
Thanks Shane
MOB + Group
-1200m > 6:59
-800m > 15:32
-400m > 20:36
-200m > 23:36
-100m > 24:56