Date:
Thursday, November 19, 2009

Cut-back (pre XC Champs):

100 - start of race speed
2 sets of 4X400
100 jog after 400 #1, 200 jog after 400 #2,
300 jog after 400 #3, 5:00 rest between sets
Each 400 within the set should get faster


===========================================================
Adam      1:30  1:25  1:23  1:23    1:32  1:27  1:23  1:21
Ashley    1:32  1:27  1:23  1:23    1:35  1:25  1:23  1:20
Brian H   1:35  1:31  1:27  1:26    1:38  1:38  1:24  1:16
Danielle  1:34  1:32  1:32  1:32    1:38  1:32  1:34  1:30
Dave P    1:31  1:24  1:18  1:14    1:29  1:23  1:18  1:13
Denis     1:28  1:17  1:15  1:11    1:27  1:22  1:16  1:10
Greg      1:28  1:17  1:15  1:09    1:35  1:23  1:15  1:09
Jeff      1:28  1:18  1:16  1:11    1:27  1:22  1:16  1:12
Joe       1:55  1:45  1:41  1:41    1:55  1:51  1:47  1:43
John S    1:29  1:24  1:18  1:13    1:29  1:24  1:18  1:13
Keith     1:52  1:47  1:42  1:33    1:55  1:43  1:38  1:26
Ken       1:44  1:41  1:36  1:31    1:47  1:38  1:33  1:23
Malinda	1:47  1:40  1:33  1:33    1:50  1:43  1:38  1:34
Mark      1:31  1:28  1:25  1:25    1:30  1:25  1:24  1:22
Monica F	1:54  1:49  1:44  1:42       X  1:51  1:48  1:43
Patrick   1:40  1:39  1:32  1:30    1:35  1:34  1:36  1:19
Theo      1:47  1:45  1:40  1:43    1:47  1:43  1:38  1:40
Tomas     1:30  1:24  1:19  1:16    1:28  1:22  1:18  1:13
===========================================================


- Andy

See also:
January 21, 2009
August 4, 2008
Apri 3, 2008
January 10, 2008
September 27, 2007
March 29, 2007
January 18, 2007
January 12, 2006
October 20, 2005
August 25, 2005
January 13, 2005
September 30, 2004
July 1, 2004
April 8, 2004
January 15, 2004

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