Date:
Thursday, January 20, 2011

Workout:
Power week: 
Mile #1 - Golden West Mile
Mile #2 - 4 X 200 at mile pace w/200 jog
Mile #3 - hard/fast

Mile #1 and mile #3 listed below. No times recorded for mile #2.
Mile pace for the 200s determined by using Jack Daniel's tables
for mile pace based on half marathon time.

              GW Mile Mile
===========================
Anders        6:30    6:18
Anna K        6:31    6:05
Ashley        6:46    6:02
Chris         5:52    5:40
Claire        7:52    8:28
Danielle      6:46    5:49
David O'C     6:26    6:01
Denis         6:14    5:25
Greg          6:09    5:57
Heejay        7:48    7:23
Jane          6:32    6:42
John S        6:01    5:37
Justin        5:08    4:53
Ken           6:57    6:40
Kenley        5:58    5:33
Louise        7:01    6:53
Mark Huff.    6:53    6:39
Michelle      7:21    7:24
Nakia         6:06    5:42
Patrick       7:27    6:47
Ray           X       5:59
Steve L       5:11    5:03
Theo          7:36    7:19
Tomas         6:16    5:42
Yvonne        6:08    5:41
Zack          6:00    5:23
===========================

- Andy

see also:
September 16, 2010
May 27, 2010
January 21, 2010
April 10, 2008
August 23, 2007
August 04, 2005
April 14, 2005
November 04, 2004
July 03, 2003

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