Mountain Goat
Date: 2024-04-19 AO: run Q: fleetwood PAX: slim_fast, retread, Spammer, Joker, sledge, kilowatt, geraldo, gullah, wildturkey, Insomniac FNGs: None COUNT: 11
WARMUP: warm up Strawberry and back then down to track. Some Dynamic. THE THANG: started with 400 at just under t-pace followed by 200 rest intervals. Main Event consisted of 5 (10 20 30s) which are actually 30 seconds easy followed by 20sec at t-pace and 10sec Sprints back to back. 2 minute easy, then another set of five. To finish up we sandwiched it with more 400 x200s. … and yes I almost lost my voice MARY: n/a ANNOUNCEMENTS: WTF! Savage race COT: prayer for sensi family/Lois
WARMUP: warm up Strawberry and back then down to track. Some Dynamic. THE THANG: started with 400 at just under t-pace followed by 200 rest intervals. Main Event consisted of 5 (10 20 30s) which are actually 30 seconds easy followed by 20sec at t-pace and 10sec Sprints back to back. 2 minute easy, then another set of five. To finish up we sandwiched it with more 400 x200s. … and yes I almost lost my voice MARY: n/a ANNOUNCEMENTS: WTF! Savage race COT: prayer for sensi family/Lois
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