April 30 – Track Day

Repeat 1200m, recover 3:00 min, until form/pace deteriorates (shoot for 3-4 rounds)

or:

3 x (100m + 200m + 400m), 1:1 work:recover

Can decide on one as a group or split up if necessary

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8 thoughts on “April 30 – Track Day

  1. 3x1500m row…
    1. 5:34 ~ 1:53/500m
    2. 5:38 ~ 1:53/500m
    3. 5:54 ~ 1:58/500m

    3x250m…
    1. :50 ~ 1:41/500
    2. :52
    3. :52

    Cool down… 1 lap outside around the grass island in front of gym, pain free.

  2. Those running the NASA 5k tomorrow did the following:

    Free standing hand stand skill practice

    10-9-8-7-6-5-4-3-2-1x reps of
    Shoulder press @ 95#
    GHD’s

    3xmax rep dips (12, 9, 7)

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