[wxw_express] Long and Short Intervals

AO: Wxw_Express
Q: Tuck
PAX: Damascus, Rockslide, Blue Screen, Paper Jam, Fuse Box, Gerber, Rubbermaid, Seabass- Tim Carey
FNGs: None
COUNT: 9
WARMUP:
– 1 mi EZ
– Dynamic stretching
– 3 strides

THE THANG:
– 200m @ goal mi pace
– 800m @ 5k pace
– 200m @ goal mi pace
– 600m @ 5k pace
– 200m @ goal mi pace
– 400m @ 5k pace
– 200m @ goal mi pace
– 1-2 minute recovery in between intervals as we regrouped
– 1 -1.5 mi EZ cool-down

MOLESKINE:
Lot’s of hard work out there today! See you at Pursuit for workout #2 of the week (3.5 mi tempo) and at WTF on Saturday.