Monday, 13 February

Check out the comments from yesterday (Sunday, 12 February) for a good rundown from njc about the Albany Throwdown.  Great effort by all those who participated - thanks for representing Black and Gold!!!  Congrats to Sean and Mike_R for making the leader board for the recreational division!  Check out the pix: https://plus.google.com/photos/107817845877802348197/albums/5708249005981231857?authkey=CObYhLjvisj3dw&banner=pwa

As for today WOD, we will be at Gillis Field House - last time we were down there it was a small, but MIGHTY group, so come down and join us!!!!!  We will link up at 0530, warm-up for a bit, and then get after it!  If you have a watch, please wear it so you can time your own effort.


Run 1 mile (8 laps at Gillis), rest 3 minutes
Run 1/2 mile (4 laps at Gillis), rest 2 minute
Run 1/4 mile (2 laps at Gillis), rest 1 minute
Run 1/8 mile (1 lap), rest :30 seconds
Run 1/8 mile (1 lap)

Post overall time and time for each segment (if you care) to comments.

6 comments:

Mickey said...

19:29

Definitely a good one. Running is obviously not one of my strong points.

Mickey said...

PS-Minus the rest, makes it a

12:59 2 mile which is really good for me.

Adam said...

ouch...high intensity, short distance runs are not my favorite, but they are so good for you! Nice push by ErinM, Sean, Mickey and Matt!

18:23 overall (11:49 2 mile)
6:08 for the mile
3:02 for 1/2 mile
1:21 for 1/4 mile
:38 for 1/8
:40 for 1/8

Matt said...

Aloha,

Total: 18:50
Work: 12:20

6:21
3:08
1:28
:41
:41

jswobe said...

19:50

Slow in my post-active duty days...


GO ARMY! USMA '00
Aberdeen Proving Ground, MD

ErinM said...

I can't break 6! Argh.

6:10
3:13
1:30
:41
:43

12:17