We are going down FAST!! 🏃
Date: 2025-04-15 AO: swift Q: drive_by PAX: teddyf3, das_boot, fletch, flipper, bratwurst, Paper Jam, Moth, Wolverine, soft_pretzel, Haggis , None FNGs: 1 None COUNT: 11 WARMUP: 10 minute run then 5 rounds of stretching
– on heels – straight, out, in 20 each – on toes – straight, out, in 20 each – High knees x 40 – Butt kickers x 40
Moseyed down to the starting the Carolina Thread trail head at the BCP (by 485)
THE THANG: 3 Descending Negative splits
(Plan was modified from pre-blast mid workout)
Split 1: Out 3:15 at 10k pace, Back 2:55 at 5k pace, minute recovery, completed twice :ballot_box_with_check:
Split 2: Out 2:45 at 10k pace, Back 2:35 at 5k pace, 1:30 minute recovery, completed twice :ballot_box_with_check:
Split 3: Out 2:15 at 10k pace, Back 2:05 at 5k pace, 1:30 minute recovery, completed once :ballot_box_with_check:
Took the shortcut run back to the COT
MARY: N/A
ANNOUNCEMENTS: Blooddrive coming up, COT: completed by wildturkey
Glad to have the OG Haggis with us this AM, good effort from all, perfect April attendance held by Wolverine
– on heels – straight, out, in 20 each – on toes – straight, out, in 20 each – High knees x 40 – Butt kickers x 40
Moseyed down to the starting the Carolina Thread trail head at the BCP (by 485)
THE THANG: 3 Descending Negative splits
(Plan was modified from pre-blast mid workout)
Split 1: Out 3:15 at 10k pace, Back 2:55 at 5k pace, minute recovery, completed twice :ballot_box_with_check:
Split 2: Out 2:45 at 10k pace, Back 2:35 at 5k pace, 1:30 minute recovery, completed twice :ballot_box_with_check:
Split 3: Out 2:15 at 10k pace, Back 2:05 at 5k pace, 1:30 minute recovery, completed once :ballot_box_with_check:
Took the shortcut run back to the COT
MARY: N/A
ANNOUNCEMENTS: Blooddrive coming up, COT: completed by wildturkey
Glad to have the OG Haggis with us this AM, good effort from all, perfect April attendance held by Wolverine
SlackBlast author
0 Comments
About the author