October 17, 2009:
Conditions - cool, slightly humid
Participants - Deena, J.D.
Warm-up - 2x1 mile, 10x100 meter striders
Set 1 - 6x160 meters (40 meter walk recovery); 2 "fresh," 1 "good build-up"
400 meter jog, 8x100 meter striders
Set 2 - 6x160 meters (40 meter walk recovery); 1 "fresh,' 1 "good build-up," 1 "good"
400 meter jog, 8x100 meter striders
Set 3 - 6x160 meters (40 meter walk recovery) @ "fresh" pace
Cool-down - 400 meter jog, 10x100 meter striders
October 19, 2009
Conditions - cool
Participants, Suzanne, Scott
Warm-up - 2x1 mile, 10x100 meter striders
Suzanne - 1600 meter time trial
Scott - 1600 meters of repeats (160-to-400 meters) at near-all-out effort, with complete recovery
Cool-down - 400 meter jog, 10x100 meter striders
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