Date:
Thursday, December 7, 2006

Workout: Power
6X500, 4X200 

          6x500 (approximate)
======================================
Heather   X   2:04 2:01 2:02 2:01 1:59
Danielle  X   1:52 1:48 1:50 1:46 1:47
David H   X   1:44 1:41 1:41 1:40 1:40
Frank     X   2:04 2:03 2:02 1:44 1:59
Nathan    X   1:42 1:39 1:39 1:38 1:35
Adam      X   1:36 1:34 1:33 1:33 1:31
Jeff      X   1:41 1:38 1:38 1:38 1:40
Dennis    X   1:42 1:39 1:38 1:38 1:34
Susan     X   1:44 1:43 1:44 1:44 1:44
Andy L    X   1:43 1:45 1:41 1:41 1:32
======================================
         4x200 (approximate)
======================================
Heather  46 47 49 49
Danielle 37 41 38 39
David H. 37 37 40 38
Frank    38 41 34 32
Nathan   32 33 32 37
Adam     33 33 35 36
Jeff     34 33 44 38
Dennis   30 32 35 35
Susan    35 35 38 39
Andy L   32 35 34 33
=======================================
Great job by sub-coach John Spriggs, who led a power workout on the upper track due to a soccer photo shoot below. 
Welcome newcomer Susan; welcome back David Hoatson and Andy Langdon.
We ran 6x500s with a short 100m recovery, then 4x200 with 1:1 recovery (sprint down jog back).
First 500 no time due to visibility issues. Range for first interval 1:38 to 1:58.
- John

see also:
November 2, 2006
September 7, 2006
June 15, 2006
February 16, 2006
December 08, 2005
July 7, 2005

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