Short Interval (Mon 5pm, Tues 10AM): 400m TT, rest 2:00, then 6-8 x 200m, hold all times within 2-3 seconds, rest 1:30 between each 200m
C2: 500m TT, rest 2:00, then 6-8 x 250m, hold all times within 2-3 seconds, rest 1:45 between each 250m
Long Interval (Thurs 10AM, Thurs 5PM): 300M 1:00 rest, 800M 2:00 rest, 1000M 3:00 rest, 1200M
C2: 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on
Long Run (not coached, ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 5mile TT, rest 5:00, then 2 x 1mi @ 5k TT pace, rest 2:00 between
Proximal Endurance 
Good work my 5PM runners! We had some fun with band resistance sprints tonight, the WOD and then some ab mat sit-ups. Here are your 400/200 M times
Cameron 1:07 37 35 36 35 35 34
Jason 1:15 42 39 35 36 36 36 39 34
Jason M 1:30 43 37 36 36 38 38
Taylor 1:15 42 38 37 36 36 35
Jacob 1:26 49 48 49 47 45 44 44
Jamie 1:16 47 46
Robin 1:36 48 47 46 46 46 48 44
Beth 1:37 51 49 50 50 50 46
Abby 51 49 49 49 48 47 46
Brian R (row) 1:43 55 53 53 52 54 53 52 49
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Good job 10 a.m. runners!! Here are 400mtt/200m times:
Emily:1:32/49/50/47/47/52/44
D: 1:@4/39/39/38/39/40/40
Jen C.: 1:39/50/49/49/50/50/44
Angie: 1:38/51/50/47/52/49/48
Brad: 1:26/41/44/43/44/46/44
Renee: 1:21/40/42/42/42/44/42
Bethany: 1:50/51/49/48/49/51/49
Rana: 1:@3/40/42/43/-/-/-
Natosha: 1:22/34/39/39/40/42/40
Jen M./ 1:28/42/41/41/44/-/-
Jenny: 1:37/46/-/44/45-//43
Barbi: 1:45
Vin: :49/18/16/15
Jon: c2: 1:50/56/58/58/58/58/54
Ollis c2: 1:34/50/50/50/-/-/-
Keep the 400 m TT times in mind for when we are running 400m intervals! Good benchmarks today!
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Sorry D! Your 400m TT was 1:24
Rana! Your 400m TT was 1:23
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Enjoying those last couple of days Olivia is in school @ the MSU track for some long intervals!
300- 1:04
800- 3:15
1000-4:15
1200- 5:14
-Elizabeth
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Nice work to the Thursday, 10 a.m. class!
Since we had to watch the clock on various paces and recovery times, I wasn’t able to record times accurately. I hope when I yelled out times, you remembered yours and can post them here or write them down for future use. If you really want accurate times, please invest in a watch or stopwatch that at least has a stopwatch function. A lot of phones have this too, but I am not sure if you wanna carry your phone. I will do my best to give you guys times if you can’t get a watch. I think we are going to try and get some working stopwatches and a running clock as back-up.
THANKS EVERYONE!
-love! kt
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Been resting and nursing my hamstring and first night it didn’t twinge on me.
Stuck with row tonight.
Round Times and total meters:
1. 300m 1minute
2. 764m 3 minutes
3. 1018m 4 minutes
4. 1264m 5 minutes
Rowing proving to be tough on longer intervals.
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5PM crew-
Eric 1:09 3:15 4:12 5:18
Angie (scaled) 59 3:38 5:20 7;13
Maggie (scaled) 53 3:25 4:47 6:12
Leslie 1:08 – 4:55 5:52
Jason 1:00 3:08
Good work friends. Have a great weekend.
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My 800m time was 3:38. Good pick on the distances, Elizabeth! It took me a little longer than the original programmed time, but very close!
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