Thursday 11-5-15

Run (45 Min cap)

3 laps around building 

rest 90 seconds

1 lap + 200 meters 

rest 60 seconds

1 lap + 200 meters 

rest 60 seconds 

8 sets of

200 meters

rest 60 seconds after each set 

l lap + 200 meters

rest 90 seconds

1 lap + 200 meters

rest 90 seconds 

3 laps around building 

*Record your slowest lap on the first 3 laps around the building.  Take this number and add 30 seconds.  This will be your pace for the 1 lap + 200 meters. 

Record your total time to complete or total distance completed in 45 min. 

Rene dialing in his positions for this Saturdays LIFTOFF Event! Who's coming?!?!