[wxw_express] The End of Tuck’s Terrible Tuesdays

AO: Wxw_Express Q: Tuck PAX: Flip Phone, Damascus, Paper Jam, Drive By – Rob Rosenthal, Gerber, Blue Screen, Rain Man, Seabass- Tim Carey, Fuse Box, JRR_Tolkien FNGs: None COUNT: 11 WARMUP: – 1-1.5 mi EZ warm-up – Dynamic stretching – 3 strides THANG: – 12 x 200m @ goal mi pace, 60 sec rest – […]

[pursuit] 4000m of Fun

AO: Pursuit Q: Tuck PAX: Flip Phone, Damascus, Bratwurst, Ghosted (Christopher Brantigan), Fuse Box, JRR_Tolkien, Wahoo FNGs: None COUNT: 8 WARMUP: – 1 mi EZ – Dynamic stretching – 3 strides THANG: – 4 x 1k with 90 seconds rest. 1st, 3rd and 4th @ 10k pace; 3rd @ 5k pace – EZ cool-down until […]