New CIF rankings HERE!--dropped a little, but still in it!
Kenny Staub Pix!!!
Tomorrow, we will be running intervals near Johnson's Rock.
No mile warm-up...BRING YOUR WATCHES...CAPTAINS SHOULD PRINT OR WRITE DOWN DETAILS from this blog post...I will be absent due to a 7/8 CC Meet. Coach Thatcher will be lining the course and observing your performance.
This is known as a Breakdown Workout @ race pace--all the repetitions are based on your target 5k race pace--slightly faster than what you've already recorded in a race thus far.
Your warm-up will be to jog out to the site...but check in first!!
Repetitions include:
1600m/1200m/800m x 2/400m...a total of 4800 meters (aka 3 miles)
Rest Interval:
Between each rep. you will walk/rest for:(in this order) 4 minutes/3 minutes/2 minutes/1 minute...
Time to hit: Race Pace...
Varsity Boys: 5:15-5:35/3:57-4:12/2:38-2:48 x 2/1:19-1:24
Varsity Girls: 6:14-6:34/4:41-4:55/3:07-3:17 x 2/1:34-1:38
JV Boys 1/FS Boys: Same as Varsity Girls
JV Boys 2/FS Boys: 6:43-7:02/5:03-5:17/3:22-3:31 x 2/1:41-1:46
JV Girls 1: 7:41-8:00/5:45-6:00/3:50-4:00 x 2/1:55-2:00
JV Girls 2: 8:10-8:29/6:07-6:21/4:05-4:14 x 2/2:02-2:07
Colors of groups below correspond to colors of the teams above: names in red are the captains!
Group 1: Sean S., Jon W., Aayush, Kevin, Adam, Andrew F., Andrew B., Erick, Luke
Group 2: Holly, Molly, Kaitlin, Meghan, Alice, Goldie, Gabrielle, Miriam
Group 3: Riley, Casey, Sean L., Anton, Ben, Kane, Jonathan S., Thomas
Group 4: Matt O., Matt A., Matt V., Colin, Sam W., Jake, Michael, Clay, Weston
Group 5: Karen, Diana, Terese, Erica, Michelle, Taylor, Michelle
Group 6: Leah, Angela, Katherine, Deanna, Mackenzie, Eva, Nicole
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