Beast(side) Call Out

  • Workout Date - 07/16/2014
  • Q In Charge - Longbottom
  • The PAX - All!
  • AO -

We will continue to work on “pain management” tomorrow morning @ the “Beast(side)!  Bring your speed.  We also have some motivation to kick up the training a notch!.  Our brothers at RoF want to put on a little race.  They have picked an event and have called us out.  Please see the link below for details.  As Spongebob has pointed out in his pre-blast, it is for everyone.  This will be a good event to mark your progress and to set a goal for a future 5K.  Also gives you a time for the training calculator;

1 mile warm up

Rep = Repetition Pace (Fast!)

Rec. = Recovery pace (mosey)

Rep   :  Rec

500m : 300m

300m : 200m

200m : 100m


Cool down run & core / stretching

See you in the gloom, LB

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