Summary Tuesday Group Training: Wimbledon Park: 5:30pm Warm up/Uphill technique drills and strides/1K easy group/Group A 16 x 400 plus one for good measure and Group B 10 x 400/cool down easy 2 K. Great Turnout and Teamwork: Stoked !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Group A: First 6 x 400 at 90 second pace (6:00 min/mile pace) Next 4 x 400 at 80 second pace (5:20 min/mile pace) Next 4 x 400 at 75 second pace (5:00 min/mile pace) Next 2 x 400 at 70 second pace (4:40 min/mile pace) Last 400 for good measure Group B: 10 x 400 at 90 second pace (6:00 min/mile pace) Option: allowed to jump in with Group A at any time. (Recovery 80 meter easy uphill grass) Everyone hit the splits and was awesome to see the concentration. Last 400 for Good Measure. Note: The record for course was set the summer of 2012 by a 400 meter runner I was training that went on to make the Pan American Golld Medal 4 x 400 US Team. (The record 48 seconds on this tough and winding course). Jon Hyams: 44 (new record) John Morgan 50 Will McIlroy 50 Kent Lunski 54 Charles McIlroy 55.3 Magaly Soto 59 Michael Rivera 56 Eric Kim 56 Eddie Large Sandy Rivera Jim Theisen Mike Hutchins
Posted on: Wed, 31 Dec 2014 02:49:42 +0000
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