Red Line – Pre-Blast for 10/30/2018 – It’s not complicated.

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Red Line – Pre-Blast for 10/30/2018 – It’s not complicated.

QIC: Rust Bucket

Date: 10/30/2018

PAX: All are invited

It’s not complicated, Guys.

Warm-a-Rama (on the track):
· Various exercises

  • One lap with butt kickers, high knees, Apollo Creed, etc.

THE THANG:

  1. Speed Work: 400 meters (1 lap) at 5K race pace
  2. Rest: Recover (mosey) 400 meters
  3. Speed Work: 800 meters (2 laps) at 5K race pace
  4. Rest: Recover (mosey) 400 meters
  5. Speed Work: 1200 meters (3 laps) at 5K race pace
  6. Rest: Recover (mosey) 400 meters
  7. Speed Work: 1600 meters (4 laps) at 5K race pace
  8. Rest: Recover (mosey) 400 meters or until the 6 completes their 1600 meter speed work

Mosey to The Intimidator.

  • Sprint to first stop sign, mosey back down. Repeato as time allows.

Mosey back to parking lot.

 

Announcements/NMM:

 

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