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THU OCT 4
3-Speed Track Work at Laces Out
- When
- Thursday, October 4, 2018
- Q
- Old Bay
- PAX
- 6 Old Bay, Atlas, Barry Manilow, Cake Boss, corruption
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We were on the track for some 3-speed speed work.
- 1 mile warm-up
- Dynamic stretching (butt kickers, high knees, toy soldiers) back and forth across field
- 400m at 10k pace, 200m at 5k pace, 200m recovery pace
- 800m at 10k pace, 200m at 5k pace, 200m recovery pace
- 1200m at 10k pace, 200m at 5k pace, 200m recovery pace
Rinse and repeat steps 3-5 until 5:55a. Most normal pax got 5-6 miles in. I think I heard McGuyver say he got 8 miles.
Well done, pax! Thanks for the invite to lead, Atlas.
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