• Post Type:
  • When: 04/11/2019
  • AO:
  • QIC: Wojo
  • FNG's:
  • PAX: Def Leppard (R), Dr. Seuss (R), Freight, Sister Act, Broke, Oompa Loompa (R), Wojo QIC

7 showed at Midoriyama on a very nice Thursday.

 

Warm-up:

SSH x 5 ic

Don Q x 5 ic

Moroccan Night Clubs x 5ic

The Thang:

Mosey to Big Field

I had cones laying out a lap around the field making about a 300 meter track.

Start at first cone and run a pace about 30sec/mile faster than your 5k pace for 200m. Slow down to a pace that lets you recover for 400m. repeat this 6 times

circled up for some LBC’s  then ran 3x 100m First at 5k pace with 2nd and 3rd each faster.

Mosey to Flag

COT

Thanks to those that showed for running around with me.