10 x 100m Sprint
1x600m Run for time (1 lap around the track at school)
Recover as much or as little as necessary between the sprints. Just make sure you're giving an all-out effort on each one.
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I set up a course on the side of the softball field, about 100m... there is an orange cone at one end, follow down the 3rd base line and just past the end of the fence (about 20ft) there is a bunch of sticks and a rock... should be close to 100m.
ReplyDelete600m in 1:57 with not much rest after the last sprint. Each 100m was about 14s
600m = 2:18
ReplyDeletearound 15s on the 100m
ReplyDelete2:02 on the 600m w/ a fall while on the ice patch by right field while avoiding a civilian walker.
17s for the 100s (started from the 2 mile start line...should look for the orange cone next time).
ReplyDelete1 lap in 1:42