Sebe, Ditto on directions and am trying to build my calendar to make these workouts a priority. From: botavio@xxxxxxxxxxx To: pctriclub@xxxxxxxxxxxxx Subject: [pctriclub] Re: Track workout today - Tues July 27th Date: Tue, 27 Jul 2010 10:43:13 -0600 CC: pctriclub@xxxxxxxxxxxxx Hey guys! Had a question for you. How and do you get into the track? I was there the other day tring to do a workout on my own but could not figure it out. I ve been tring to join you on Tuesdays but work has kept me away. Thanks, Bruno Sent from my iPhone On Jul 27, 2010, at 9:09 AM, sebe ziesler <sebetri@xxxxxxxxx> wrote: Today's workout at the Park City High School track: 6:00pm warmup on your own 6:05pm: We will have a special guest - a retired professional triathlete - give us instruction on two different running drills. 6:20pm: 1x1600 @ 5:40 (1:25/400) 3min rest - 400 jog 1x1200 @ 4:05 (1:22/400) 2:30min rest - 300 jog 1x800 @ 2:40 (1:20/400) 2min rest - 200 jog 1x800 @ 2:35 (1:17.5/400) Group B: 5-10sec /400 slower for all intervals Group C: Add 1 minute to all the rest intervals. Run the 1600 fast and get your average 400 pace. Run the 1200 @ 5sec/400 faster than the 1600. Run the 1st 800 @ 5-10sec/400 faster than the 1600 Run the 2nd 800 @ 10-15sec/400 faster than the 1600