Passable

Tues, May 25-Went to Y for 3 x mile + lift/stretch

7:55 (3:30 stretch)

7:25 (4:30 lift)

6:55 (4:00 ab exercises)

Mon, May 24-took off

Sun, May 23-Did 300-200-150-150-200-300 at GA. We had a good group today.

The workout pretty much came from Phlegms Reilly via Rob, who has tapped Phil to train him

The workout was simply: 300-200-150-150-200-300

Depending on fitness level, the times were supposed to be 48, 30, 21, 21, 30, 48.

The rest was generous: 4:30, 3:30, 2:30, 2:30, 3:30.

My times were: 48-high, 30-mid, 22-low, 21-mid, 30-mid, 45-high. I enjoyed this moderate workout.

Sun, 5/16

Met up with a generously sized group at Germantown Academy. My group did 2x300, 2x200, and 2x150. A couple of us also topped off the workout with 2x100.

The 300s were supposed to be in 16 sec/100m...48 sec. 5 min rest

The 200s were supposed to be in 15 sec/100m...30 sec. 4 min rest

The 150s were supposed to be in 14 sec/100...21 sec. 3 min rest

The 100s were supposed to be in 13 sec. 2 min rest

Some of us reached for these marks, while others took another route.

Me: 49-low, 48-mid, 30-mid, 30-low, 21-mid, 21-mid, 13-mid, 13-high

Sat, May 22-Did a passable 4M at Duke Island Park. 32:30

Fri-took off

Thurs-Y

Tues, May 25-Went to Y for 3 x mile + lift/stretch

8:25 (3:30 stretch)

7:55 (4:30 lift)

7:55 (4:00 ab exercises)

Wed-Y

Went to Y for 3 x mile + lift/stretch

8:25 (3:30 stretch)

7:55 (4:30 lift)

7:55 (4:00 ab exercises)