07/30/2020 - The Ridge - Intervals
AO: The Ridge
When: 07/30/2020
PAX:
Number of Pax: 17
Pax Names: Boston Butt, Dilly Dilly, John Denver, Vern,
DR Names:
Number of FNGS:
FNG Names:
QIC: Milton
Introduction
For today’s run club, I thought that intervals would be a good choice to work on speed.
Warm-O-Rama
Abe vigodas
Arm circles
Good mornings
The Thang
Thang 1:
Run 1.5 mile loop on path around park. cones set at 1/4 mile, 1/2 mile, 1 mile, and 1.25 mile points
Run hard for first quarter, recover during next quarter jog. Run hard for 1/2 mile. recover during next quarter. finish hard until back to flags.
Thang 2:
Sprints around AO parking lot:
200m
300m
400m
300m
200m
300m
200m
slow mosey between starting lines to recover between sprints
Circle of Trust
Congratulate HIMs for great turnout this morning and for putting in a great effort on intervals.
Prayers for those battling cancer, COVID, and prayers for continued safety today and in the week to come.
Naked Man Moleskin
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