- QIC: wingman
- Pax: Bunker, Fire_Hazard, Fletch, Midriff, soft_pretzel, Swift
531!
Date: 2024-08-20 AO: swift Q: fleetwood PAX: fletch, soft_pretzel, fire_hazard, bunker, midriff FNGs: None COUNT: 6
WARMUP: (some pre-ran at 5) warm up around the bullring ending up almost a mile in at Harney for dynamic stretching movements. THE THANG: one mile Rushmore loop course. 5-4-3-2-1 threshold intervals. 5min threshold/tempo pace with half the time recovery (2.5min). Then 4 with 2min recovery and so on… Reverse direction and start a new set. Almost made it to the 1min interval by COT. MARY: ANNOUNCEMENTS: COT:
WARMUP: (some pre-ran at 5) warm up around the bullring ending up almost a mile in at Harney for dynamic stretching movements. THE THANG: one mile Rushmore loop course. 5-4-3-2-1 threshold intervals. 5min threshold/tempo pace with half the time recovery (2.5min). Then 4 with 2min recovery and so on… Reverse direction and start a new set. Almost made it to the 1min interval by COT. MARY: ANNOUNCEMENTS: COT:
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