Date:
Thursday, September 10, 2009

Workout:
Golden West Mile
6X400 (each 400 gets faster/has more at surge pace and less at XC pace)
300m XC pace/100m surge
250m XC pace/150m surge
200m XC pace/200m surge
150m XC pace/250m surge
100m XC pace/300m surge
 50m XC pace/350m surge


         GW Mile  
==========================================
Adam     6:25    84   82   76  78  X   	X
Ashley   6:39    90   84   85  81  X    X
Brian    6:20    82   77   75  75  73  77
Denis    6:25    83   80   77  76  X    X
Frank    6:34    94   91   96  79  X    X
John S   6:17    85   83   80  78  X    X
Justin   5:15    76   74   71  66  X   	X
Kenley   5:38    79   75   74  70  X   	X
Malinda  8:16    1:45 1:45 1:51 X  X    X
Mark     6:53    93   89   87  84  82  79
Patrick  7:16    96   96   93  94  94  78
Simon    6:36    84   84   84  93  X    X
Stella   6:39    90   85   85  81  X    X
Tomas    6:25    87   83   80  79  75  73
Zack     6:30    83   81   76  78  X    X
==========================================

NOTE: Many of the people racing GGP XC on
Sept 12 only did the first four 400s.

- Andy

see also:
April 23, 2009
December 4, 2008
July 31, 2008
June 5, 2008
April 10, 2008
August 23, 2007
August 04, 2005
April 14, 2005
Novemeber 04, 2004
July 03, 2003

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