• When: 2020-01-27
  • QIC: Dominion
  • The PAX: Hoist, Voltron (R), 7/11, Dominion


4 post for 8-6-4-2 work

Today I got the call from the bullpen since Iron Mary Biked 540 miles yesterday. I always enjoy getting speed work in a Bounty, and today was a nice morning to do so.

Conditions: low 40s and damp, but the rain held off.

No FNGs, not a pro, prayer.

The Thang

Mosey lap to warm up
Frankensteins, High Knees, Butt Kicks, Lunges

Jump to what I call “the 8-6-4-2.

800 m run, followed by 100 m walk cool down.
600 m run, followed by 100 m walk cool down.
400 m run, followed by 100 m walk cool down.
200 m run, followed by 100 m walk cool down.

Rinse and Repeat

2 lap mosey cool down and return to the flag.

COT

Announcements: d2d, p200, Christmas party, 2021 d2d.

Prayers: unspoken and marriages.

Moleskin: it was great to have 7/11 and Voltron out there today. Also, if you didn’t know, those guys are quick. Each pax got about 4 miles in today. Good work for a Monday.

Leave a Comment

Your email address will not be published. Required fields are marked *

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.