Track Workout Results

Akron Track & Field

April 16, 2002
WU

JC: 3x 150 (50 Buildup, 50 Fast, 50 Coast) 4x 200 [60", 45", 30", 800j], 4x 200 [45", 30", 15"], 2x Overhead Series, Pedestal Exercises
   JC (36.9, 32.5, 35.5, 30.9, 33.5, 30.8, 32.8, 32.1)

BH: 4x 200 [30", ~5'], 2x (500 Zone Surge, 300, 150) [100j, 250j, 800j] 2x Overhead Series, Pedestal Exercises
   BH ( 81.9, 47.1, 21.9, 86.3, 47.7, 21.9)

ELF, MM: ER, Strides, Core Exercises
JM, TM: ER, Strides, Core Exercises

Core Exercises: (2x)
   5 OHB
   5 SL BW Squats
   15 Pushups
   40 SL MB Chestpass
   2x 10 MB Twist Lunges
   30 MB Situps
   30 Solo Twists

Cooldown

April 15, 2002
WU

JC: Sticks, 4x 90 (30 Buildup, 30 Fast, 30 Coast), 6x 400 @ 88" [100j], 4x Rhythm 200 [200j], Core Exercises
   JC (82, 86, 86, 86, 90, 88, ?, 38, 40)

BH: Sticks, 5x 1000 @ 3:40 [200j], 4x Rhythm 200 [200j], Core Exercises
   BH (3:31, 3:39, 3:43, 3:44, 35, 37, 35, 36)

ELF, MM: 6M Medium Run, 5x 150 (50 Buildup, 100 Fast), 2x Pillar Circuit
JM, TM: 6M Medium Run, Sprint Progression (100, 110, 120,..., 200), 2x Pillar Circuit
   JM (..., 25.4)
   TM (..., 26.3)

Core Exercises: (2x)
   5 OHB
   5 SL BW Squats
   15 Pushups
   40 SL MB Chestpass
   2x 10 MB Twist Lunges
   30 MB Situps
   30 Solo Twists

Cooldown

April 10, 2002
WU

BH: 4x 200 [30", ~5'], 10x 400 [400j], 4x 150 (50 Buildup, 50 Fast, 50 Coast)
   BH (68.8, 70.1, 67.5, 68.9, 70.7, 69.8, 69.2, 69.1, 69.6, 70.3)

MM, TM : 4x 200 [30", ~5'], 3x 600 (400 @ 3km pace + shift) [400j], 4x 400 [400j]
   MM (2:15 (93"/42'), 2:22, (99"/43"), 2:20 (96"/43"), 86, 86, 87, 82)
   TM: (1:37 (67"/30"), 1:42 (71"/31"), 1:45 (74"/31), 63, 64, 63, 64)

JA, JM: Hurdle Drills, ER, 4x Rhythm 200 [200j], Core Exercises
ELF:  ER, 4x Rhythm 200 [200j], Core Exercises
JC: 10' ER, Core Exercises

Core Exercises: (2x)
   5 OHB
   5 SL BW Squats
   15 Pushups
   40 SL MB Chestpass
   2x 10 MB Twist Lunges
   30 MB Situps
   15 Back Hypers

Cooldown


April 9, 2002
WU

JA: 2x (1600 (50"/40") [400j], 500 Zone Surge [100j], 300 w/ 3 hurdles [800j])
   JA (6:03 (45, 42, 49, 42, 48, 43, 48, 44), 1:41, 57, 6:15 (48, 41, 53, 42, 53, 42, 52, 42), 1:42, 60)

JM: 2x (1600 (45"/35") [400j], 500 Zone Surge [100j], 300 w/ 3 hurdles [800j])
   JM (5:12 (40, 36, 41, 36, 43, 36, 43, 36), 85, 52, 5:19 (43, 35, 44, 36, 45, 37, 45, 35), 90, 52)

ELF: 2x 1600 (50"/40") [10']
    ELF (6:03 (45, 42, 49, 42, 48, 43, 48, 44), 6:15 (48, 41, 53, 42, 53, 42, 52, 42))

BH:  Core Exercises + Pool Workout
MM, TM: ER, 4x 150 (50 Buildup, 50 Fast, 50 Coast), Core Exercises

Core Exercises: (2x)
   5 OHB
   5 SL BW Squats
   15 Pushups
   40 SL MB Chestpass
   2x 10 MB Twist Lunges
   30 MB Situps
   30 Solo Twists

Cooldown

April 8, 2002
WU

JA, ELF, JM: 1200 @ LT Pace, 4M ER-MR, 1200 @ LT Pace, Core Exercises
   JA, ELF (4:36, 4:40)
   JM (4:01, 4:06)

BH: 4x 1200 @ LT Pace [200j], Sprint Progression (100, 110, 120,..., 200)
   BH (4:23, 4:22, 4:23, 4:24,..., 29.2)

MM: 3x 1600 @ LT Pace [200j], Sprint Progression (100, 110, 120,..., 200)
   MM (6:53, 6:55, 6:55,..., 37)

TM: ER, Strides

Core Exercises: (2x)
   5 OHB
   5 SL BW Squats
   15 Pushups
   40 SL MB Chestpass
   2x 10 MB Twist Lunges
   30 MB Situps
   30 Solo Twists

Cooldown

April 5, 2002
WU

ELF: 6M Dynamic Run (1M ER, 1M HR, 2M MR, 1M ER, 1M HR)
   ELF (7:25, 6:00, 6:37, 6:28, 6:58, 6:12)

Core Exercises:
   15 V-ups
   15 Back Hypers
   30 Solo Twists
   30 MB Vertical Chestpass

Cooldown

April 3, 2002
Warmup

BH: 4x 200 [30", ~5'], 2x (300 @ 52-53" [100j], 700 @ 2:06 (=72"/400) [300j], 500 (300 @ 54"/200 @ Fast) [5-10'])
   BH (51, 2:10, 91 (58/33))

ELF, MM: 3x (8x 400 @ 10km pace [100j, 400j])
   ELF (89, 88, 88, 89, 88, 89, 91, 91, 90, 88, 88, 90, 90, 92, 91, 89, 85, 87, 87, 86, 88, 88, 87, 86)
   MM (101, 101, 101, 101, 100, 100, 101, 100, 102, 100, 100, 100, 101, 99, 101, 101, 101, 99, 100, 100, 101, 101, 101, 98)

JA, JM: 4x 200 [30", ~5'] 2x (800 @ 3km pace [100j], 300 w/ 3 hurdles [100j], 300 @ Fast [800j])
   JA (2:49, 62, 58, 2:48, 60, 58)
   JM (2:27, 50, 48, 2:32, 51, 48)

TM: 4x 200 [30", ~5'], 2x (800 @ 3km pace [300j], 500 @ Mile pace [100j], 300 @ Fast [800j])
   TM (2:24, 85, 46, 2:28, 89, 48)

Overhead Series (2x)
Pedestal Exercises

Cooldown

March 15, 2002
Warmup

JC: 4x 150 (50 Buildup, 50 Fast, 50 Coast), 4x 200 @ 32-33" [60", 45", 30", ~10'], 600 [300j], 300
   JC (28.8, 32.2, 32.4, 33.2, 1:47, 48.2)

BH: 4x 200 [30", ~5'], 2x 700 (100 fast, 100 steady, 100 fast, 100 steady, 300 fast) [800j], 4x 400 [400j]
   BH (2:04 (17, 18, 17, 19, 51), 2:02, (16, 18, 16, 19, 51), 73, 72, 71, 69)

JA, JM: 4x 200 [30", ~5'], 5x (500 Zone Surge [100j], 300 w/ 3 hurdles [300j])
   JA (97, 59, 1:41, 60, 1:44, 61, 99, 59, 1:40, 58)
   JM (88, 54, 95, 54, 93, 54, 96, 54, 92, 53)

ELF, MM, TM: 4x 200 [30", ~5'], 3x 1600 @ 5km pace [200j, 400j], 4x 400 [400j]
   ELF (6:00, 6:18)
   TM (4:55, 5:03, 4:59, 69, 70, 69, 67)
   MM (6:36, 6:43, 6:51, 96, 97, 96, 97)

AB: 4x 150 (50 Buildup, 50 Fast, 50 Coast), 4x 200 @ 31-32" [60", 45", 30", ~10'],  (1 or 2)x 600 [300j], 300
   AB (30.4, 31.3, 31.5, 32.2, 1:45, 1:48, 46)

Cooldown w/ ankle series


March 13, 2002
Warmup

JC: 4x 150 (50 Buildup, 50 Fast, 50 Coast), 5x 300 [500j]
   JC (48, 50, 51, -, 47)

BH: 4x 150 (50 Buildup, 50 Fast, 50 Coast), 10' HR, 5x 300 [500j]
   BH (48, 50, 51, 47, 47)

JA, ELF, MM, TM, JM, BP: 40' Surge Run (MR  + 45" Surge every 5') + 3x (2x 300) [100j, 500j]
   JA (60, 61, 58, 59, 56, 55)
   ELF (60, 61, 58, 59, 58, 59)
   MM (71, 70, 68, 69, 68, 67)
   TM (53, 55, 52, 50, 46, 46)
   JM (53, 55, 52, 50, 46, 45)

AB: 2x (4x 400 @66-68") [200j, 400j]
   AB (67, 70, 68, 69, 68, 67, 71)

Cooldown w/ ankle series


March 11, 2002
Warmup
Hill Circuit: (2-3x)
    50m Power Skip
    50m Stepover
	 50m Bounding
	 50m Stepover
	 100m @ Fast [1'j]
	 250m Flat + Uphill @ Fast [2'j]
	 Murray Hill Loop [3'j]
Cooldown

AB: 2x (4x 200 @ 33") [200 ER @ 43", 800j]
   AB (5:26 (44, 31, 47, 34, 47, 35, 50, 37); 5:32(46, 34, 45, 35, 47, 36, 49, 36))

March 8, 2002
Warmup
JC: Sprint Progression (100, 110, 120, 130,..., 200) [100j, walk remainder]
   JC (..., 29)

BH, BP: 10' Hard Run [~10'], Sprint Progression (100, 110, 120, 130,..., 200) [100j, walk remainder]
   BH (..., 29)

JA, ELF, MM, JM, TM: 800 @ 5km pace, 10' Hard Run [~10'] then immediately 1600 @ fast on track, Sprint Progression 
       (100, 110, 120, 130,..., 200) [100j, walk remainder]
   JA (2:57, dnr, 32)
   ELF (2:57, 6:05, 35)
   MM (3:17, 6:49, 41)
   TM (2:23, 4:59, ?)
   JM (2:27, 5:29, ?)

AB: 100, 200, 300, 400, 300, 200, 150 [200j, 100w, 400j, 500j, 200j, 250j]
   AB (15, 31, 45, 66, 46, 31, 21)

Cooldown


March 6, 2002
Warmup
JC, BH: 4x 200 [30", ~5'], 4x 400 @ ~64" [800j], 4x 200 descending [200j]
   JC (65, 64)
   BH (65, 64, 65, 67)

JA, ELF, JF, MM, JM, TM: 4x 200 [30", ~5'], 6x 600 @ faster than 3km pace (about mile pace) [5' ER] -- JF do first 400 w/ JA
   JA (2:05, 2:08, 2:07, 2:04, 2:05, 2:01)
   ELF (2:05, 2:08, 2:07, 2:04, 2:05, 2:01)
   JF (82, 82, ?, ?, 2:05, 1:57)
   MM (2:23, 2:22, 2:21, 2:16, 2:18, 2:21)
   JM (1:41, 1:42, 1:40, 1:40, 1:40, 1:41)
   TM (1:35, 1:35, 1:36, 1:36, 1:37, 1:36)

BP: 4x 200 [30", ~5'], 4x 400 @ ~74" [400j], 4x 300 @ 54" [100j, 400j], 4x 200 @ 32" [200j]
   BP (70, 74, 75, 75, 54, 54, 54, 54, 32, 32, 32, 32)

Cooldown w/Ankle Series

March 4, 2002
WU
 JC, JF: 2x  1600 (50"/40") [5']
    JC (6:09 - 50, 41, 51, 41, 50, 40, 52, 41; 6:14 - 51, 43, 51, 40, 52, 40, 54, 40)
   JF ( 6:14 - 50, 41, 51, 41, 50, 40, 52, 41; 6:24 - 51, 43, ?, ?, ?, ? , 59, 40)

Dynamic Circuit (2x)
                150m Power Skip
                15 Pushups
                40 MB Vertical Chestpass
               2x 40m Butt Kick
              30 MB Situps
              15 Back Hypers
              50m B-Skip
              5 Single-leg BW Squats
              8 6-count Burpees
             2x 40m Stepovers

 JA, ELF, BH, MM,            Surge Run
 JM, TM, BP:                           10' MR w/ 1' @ Fast
                                                  6x 5' MR w/ 45' @ Fast
                                                  10' MR w/ 1' @ Fast
                                             Core Exercises (2x)
                                                  6 OHB
                                                  30 MB Situps
                                                  15 Back Hypers
Cooldown

February 25, 2002
Warmup
 4x 150 (50 Buildup, 50 Fast, 50 Coast)
   
JC, JF: 10' Hard Run, Sprint Progression (100, 110, 120, 130,..., 200) [100j, walk remainder]
   JC (..., 31.9)
   JF (..., 34.5)

Core Exercises: (3x)
   6 OHB
   20 MB Situps
   40 SL Chestpass
   8 6-count Burpees

Cooldown


February 19, 2002
Warmup
 4x 150 (50 Buildup, 50 Fast, 50 Coast)
   
JC, BH: 2x (2x 200 [30", 200j], 300 [10'])
   JC (30.9, 32.3, 50)
   BH (30.9, 32.3, 50)

ELF: 800 @ 2:52-2:56 [400j], 600 @ 2:06-2:06 [350j], 400 @ 77-80" [300j], 200 @ 36-38"
   ELF (2:48, 2:06, 77, 37)

JM, TM, WP: 800 @ 2:28 [400j], 600 @ 1:45 [350j], 400 @ 67" [300j], 200 @ 32"
   JM (2:22, 1:49, 64, 32)
   TM (2:22, 1:49, 64, 32)
   WP (2:22, 1:49, 64, 32)

Cooldown


February 15, 2002
Jackie Fejes
   Warmup
   10' HR
   2x (100, 150, 200) [150j, 200j, ~5'] (14.7, 23.7, 34.0, 15.8, 25.2, 35.1)
   3x 100 [100j] (16.2, 17.2, 16.8)
   Cooldown
   2x 40 MB Situps
   SL Balance Series


February 13, 2002
Warmup
4x 200 [30", ~5']

JC: 3x (400 @ 80", 200 @ 33", 150 @ Fast) [300j, 100j, ~10']
   JC (80, 33.9, ?, 80, 34.0, 23, 75.9, 33.0, 22)

JF: 4x (400 @ 80", 150 @ Fast) [100j, 600j]
   JF (80, 26, 80, ?, 80, ?, 77, ?)

BH: 4x 600 [400j], 2x 300 [450j]
   BH (1:54, 1:58, 1:53, 1:57, 54, 55)

JA, ELF, BP: 3-4x 1000 [500j] (start at 84" pace -- 3:30)
   JA - Bike
   ELF (3:32, 3:38, 83, 84, 41)
   BP (3:29, 3:29, 3:31, 3:28)

MM: 3-4x 1000 [500j] (start at 96" pace -- 4:00)
   MM (4:00, 4:10, 4:13)

JM, TM: 5x 800 [450j]  (TM @ 2:20, JM @ 2:25)
   JM (2:21, 2:23, 2:22, 2:20)
   TM (2:21, 2:23, 2:22, 2:20)

WP: 2x (4x 400 @ 68") [100j, 400j]
   WP - Drills + Pickup Run (3x (5x1' [1', 3']))

Cooldown w/ Ankle Series

Rocking Chair Series
   10 Elbows to Knees
   10 Right Elbow to Left Knee
   10 Left Elbow to Right Knee

Pedestal Exercises:
 10 Prone SL Raise -- Elbow Stand
 10 Supine SL Raise -- Elbow Stand
 10 Lateral SL Raise -- Elbow Stand
 10 Low Reach Crunch
 10 Low Reach Crunch with Twist


February 6, 2002
Warmup
4x 200 [30", ~5']

JF: 2x (4x 200 [300j, ~5']) (Target times: 36-37")
   JF (34, 35, 35, 35, 36, 37, 37, 35)

BH: 3x (500, 300, 150 [200j, 100j]) (Target times: 94", 51", 24")
    BH (91, 51, 23, 90, 50, 23, 89, 52, 23)

JA, ELF, MM: 3x (600, 400, 200 [100j, 30", 5'])
   JA (2:05, 82, 38, 2:04, 82, 37, 2:04, 80, 36) (Target times: 2:06, 82", 40")
   ELF (2:05, 82, 38, 2:04, 82, 37, 2:04, 80, 37) (Target times: 2:06, 82", 40")
   MM (2:23, 93, 45, 2:24, 94, 44, 2;21, 93, ??) (Target times: 2:24, 94", 45")

JM, TM, BP: 3x (600, 400, 200 [100j, 30", 5'])
   JM (1:45, ?, 33, 1:46, 70, 31, 1:50, 71, 30) (Target times: 1:48, 70", 34")
   TM (1:46, ?, 33, 1:46, 70, 31, 1:47, 71, 30) (Target times: 1:48, 70", 34")
   BP (1:56, 82, 40, 2:02, 82, 39, 2:03, 80, 36) (Target times: 2:03, 80", 38")

Cooldown w/ Ankle Series

Rocking Chair Series
   10 Elbows to Knees
   10 Right Elbow to Left Knee
   10 Left Elbow to Right Knee

Pedestal Exercises:
 10 Prone SL Raise -- Elbow Stand
 10 Supine SL Raise -- Elbow Stand
 10 Lateral SL Raise -- Elbow Stand
 10 Low Reach Crunch
 10 Low Reach Crunch with Twist


January 30, 2002
Warmup
3x 150 (50/50/50)
150 @ Fast [5'+]

JC: Warmup, Bike workout - 3x (2' Fast [1'], 2x 40" Fast [40", 5'])

JA: 4x 800 Start at current 3km pace [450j]
   JA (2:44, 2:48, bike)

BH: 3x 800 Start at current mile pace [10' ER]
   BH (2:33, 2:28, 2:27 (77/70))

ELF, MM: 4x 1200 [550j] or 4x (3x 100) [100 ER, 600j] (Start at 5km pace)
   ELF (4;21, 4:25, 85, 85, 86, 85, 85, 86)
   MM (4:45, 4:54, 97, 96, 98)

JF: ?x 200 @ 45-50" [300 ER]
   JF (44, 46, 47, 44, 44, 45, 44, 43)

JM, TM: 3x (800, 400, 400) [350j, 45", 3'] (Start at 3km pace, 3km pace, mile pace)
   JM (2:33, 76, 71, 2:32, 74, 70, (68, 72), 73, 70)
   TM (2:29, 75, 70, 2:26, 74, 69, 2:25, 73, 70)

Cooldown w/ Ankle Series

Rocking Chair Series
   10 Elbows to Knees
   10 Right Elbow to Left Knee
   10 Left Elbow to Right Knee

Pedestal Exercises:
 10 Prone SL Raise -- Elbow Stand
 10 Supine SL Raise -- Elbow Stand
 10 Lateral SL Raise -- Elbow Stand
 10 Low Reach Crunch
 10 Low Reach Crunch with Twist

January 28, 2002
Warmup

JC: 4x 150 (50/50/50), 3x (500 [100j], 300 @ Fast [800j])
   JC (Bike Workout 2x (10x 30" Fast [30", 5'])

JA: 4x 200 [30", ~5'], 4x (500 Zone Surge [100j], 300 @ Fast [800j])
   JA (97, 56, 100, 57, 99, 58, 99, 56)

ELF, MM: 4x 200 [30", ~5'], 3x (800 [400j], 400 [100j], 300 [800j])
   ELF (2:51, 82, 59, 2:53, 82, 60, 2:54, 82, 60)
   MM (3:14, 95, 69, 3:21, tired - 20' ER)

JM, TM, BP: 4x 200 [30", ~5'], 1000 [200j], 1.5 M MR, 5x 300 [100j], 1.5M MR, 800 @ Fast
   JM (3:06, 9:24, 54, 56, 54, 54, 54, 9:19, 2:32)
   TM (3:06, 9:??, 54, 56, 54, 54, 54, 9:??, 2:17)
   BP (3:33, ?:??, 59, 57, 57, 57, 57, ?:??, 2:41)

 BH: 4x 200 [30", ~5'], 2x (3x 300 [100j, 500j), 3x 300 (100/100/100) [100j]
   BH (53, 57, 57, 56, 54, 56, 53, 54, 54)

WP: 8x 200 [200j], 20-30' ER

AB: Bike Workout 10' Steady, 2x (4x 1' Fast [1', 2'])

Cooldown

Core Exercises:
   40 SL MB Chestpass
   30 MB Situps
   30 MB SoloTwists
   20 Back Hypers

January 23, 2002
Warmup
2x 150 (50 Buildup, 50 Fast, 50 Coast) [250j]
200 [150j]
150 @ Fast [5'+]

JC: 4-6x 200 @ ~33" [200j]
   JC (32.9, 33.9, 32.9, 32.7, 32.0)

BH: 8x 400 @ 75" [400j]
   BH (73, 75, 76, ?)

JA: 10x 400 @ ~84" [400j]
   JA (78, 82, 83,82, 82, 83, 74, 76, 80, 78)

JM, TM: 10x 400 @ ~ 73" [400j]
   JM (70, 75, 75, 78, - sick)
   TM (71, 75, 75, 75, 73, 74, 74, 74, 75, 74)

ELF: 12x 400 @ 86" [400j]
   ELF (82, 84, 86, 85, 86, 85, 86, 86, 83, 82, 83, 82)

MM: 12x 400 @ 96" [400j]
   MM (95, 95, ?, 96, 97, 96, 94, ?, 89, 90, 92, 90)

Cooldown w/ Ankle Series

Rocking Chair Series
   10 Elbows to Knees
   10 Right Elbow to Left Knee
   10 Left Elbow to Right Knee

Pedestal Exercises:
 10 Prone SL Raise -- Elbow Stand
 10 Supine SL Raise -- Elbow Stand
 10 Lateral SL Raise -- Elbow Stand
 10 Low Reach Crunch
 10 Low Reach Crunch with Twist

January 16, 2002
Warmup
2x 150 (50 Buildup, 50 Fast, 50 Coast) [100j, 30"]
200 [150j]
150 @ Fast [5'+]

JA, BH: 2x (600 [200j], 300 [300j], 3x 200 [30", 5'])
   BH (1:57, 53, 35, 35, 34, 1:54, 55, 35, 33, 33)
   JA (2:02, 57, 37, 36, 36, 1:59, 56, 37, 36, 35)

ELF, MM, JM, TM: 3x (600 [350j], 400 [300j], 2x 300 [200j, 5'])
   ELF (2:06, 82, 59, 60, 2:05, 82, 60, 59, 2:05, 82, 59, 60)
   MM (2:24, 93, 67, 67, 2:25, 93, 67, 67, 2:22, 93, 67, 67)
   JM (1:55, 72, 51, 51, 1:53, 72, 52, 51, 1:52, 71, 51, 51)
   TM (1:55, 71, 50, 51, 1:52, 72, 52, 51, 1:52, 71, 51, 51)

Cooldown

Rocking Chair Series
   10 Elbows to Knees
   10 Right Elbow to Left Knee
   10 Left Elbow to Right Knee

Pedestal Exercises:
 10 Prone SL Raise -- Elbow Stand
 10 Supine SL Raise -- Elbow Stand
 10 Lateral SL Raise -- Elbow Stand
 10 Low Reach Crunch
 10 Low Reach Crunch with Twist


January 14, 2002
Warmup
2x 150 (50 Buildup, 50 Fast, 50 Coast)
150 @ Fast

Running Tempo Circuit-JC: (3x)
   800 @ LT Pace [300j]  JC (3:02, 2:52, 3:08)
   3x 100 Turnarounds

Running Tempo Circuit-JA, ELF, MM, TM, JM, TC: (3x)
   1200 @ LT Pace [300j] JA, ELF (4:35, 4:39)
   4x 100 Turnarounds
   10' ER-MR
Cooldown
Commando Circuit+: (2x)
   15 V-ups
   15 Pushups
   60" Low-level Bicycle
   5 SL BW Squats (per leg)
   8 6-count Burpees

January 9, 2002
Warmup

2x 150 (50 Buildup, 50 Fast, 50 Coast)
2x 200 [30", ~5']

JA, BH, AB, TC: 2x (2x 500 [250j, 300j], 2x 300 [200j, ~5'])
   BH (1:34, 1:36, 54, 54, 1:34, 1:34, 53, 53)
   JA (1:38, 1:42, 56, 55, 1:36, 1:38, 55, 55)
   TC (1:47, 1:52, 52, 57, 1:48, 1:52, 61, 59)

ELF, MM, JM, TM: 3x (2x 500 [250j, 300j], 600 [ ~5'])
   ELF: (1:41, 1:44, 2:04, 1:44, 1:46, 2:06, 1:43, 1:46, 2:03)
 MM: (1:55, 1:57, 2:20, 1:56, 1:59, 2:28, 1:57, 2:04, 2:21)
   JM: (1:34, 1:35, 1:53, 1:31, 1:40, 1:55, ---, ---, ---)
   TM: (1:34, 1:35, 1:53, 1:31, 1:40, 1:55, ---, ---, ---)

Cooldown

Rocking Chair Series
   10 Elbows to Knees
   10 Right Elbow to Left Knee
   10 Left Elbow to Right Knee

Pedestal Exercises:
 10 Prone SL Raise -- Elbow Stand
 10 Supine SL Raise -- Elbow Stand
 10 Lateral SL Raise -- Elbow Stand
 10 Low Reach Crunch
 10 Low Reach Crunch with Twist

December 13, 2001
Study!

4x 200 [30", ~5']
JA, JF: 800 [400j], 4x 200 [200j, 400j], 600 [400j], 4x 200 [200j, 400j], 400
      JA (2:40, 39, 38, 38, 38, 1:54, 38, 37, 37, 37, 69)
      JF (2:40, 39, 38, 38, 38, 1:54, 38, 37, 37, 37, 75)

ELF: 1000 [400j], 4x 200 [200j, 400j], 800 [400j], 4x 200 [200j, 400j], 600
      ELF (3:35, 39, 38, 38, 38, 2:41, 38, 38, 37, 38, 1:59)

Cooldown

December 12, 2001
Study!

4x 200 [30", ~5']
BH, AB: 800 [400j], 4x 200 [200j, 400j], 600 [400j], 4x 200 [200j, 400j], 400
      BH (2:34, 36, 36, 35, 36, 1:48, 36, 35, 35, 35, 67)
      AB (2:17, 32, 32, 32, 32, 1:39, 32, 33, 32, 32, 60)

MM: 1000 [400j], 4x 200 [200j, 400j], 800 [400j], 4x 200 [200j, 400j], 400
      MM (4:04, 43, 44, 43, 45, 3:07, 42, 43, 42, 43, 86)

Cooldown

December 11, 2001
Study!

2x 200 [30", 250j]
2x 150 (50 Buildup, 50 Fast, 50 Coast) [250j]

JA, JF: 400 [30"], 1200 @ LT [400j], 2x (600, 400, 200) [200j, 200j, 400j], 1600 (1200/400)
           JA (87, 4:36, 2:07, 81, 36, 2:05, 80, 36, 6:05 - 4:43/81)
           JF (87, 4:36, 2:07, 81, 36, 2:05, 80, 35, 5:57 - 4:43/73)

ELF: 400 [30"], 1200 @ LT, 1.5M MR, 400 [100j], 800 [100j], 400, 1.5M MR, 1600 (1200/400)
        ELF (87, 4:36, 10:38 (=10:04), 87, 2:58, 80, 86, 10:43 (=10:08), 6:09 - 4:43/85)

December 10, 2001
3x 150 (50/50/50)

TC: 1000 [400j], 4x 400 [400j], 4x 100 Turnarounds [400j], 4x 300 [100j, 400j], 1000
        TC (3:34, 76, 75, 74, 74, 53, 53, 54, 55, 3:42)

MM, AB, TM, BH: 400 [30"], 1200, 1.5M MR, 400 [100j], 800 [100j], 400, 1.5M MR, 1600 (1200/400)
         MM: (96, 4:54, 11:52 (=11:12), 97, 3:16, 96, 11:46 (=11:06), 6:48 - 5:15/92)
         AB: (75, 3:59, 10:05 (=9:28), 77, 2:28, 72, 9:54 (=9:17), 5:22 - 4:06/76)
         TM: (75,4:00, 10:05 (=9:28), 77, 2:29, 73, 9:54 (=9:17), 5:12 - 4:06/66)
         BH: (79, 4:28, 10:14, 81, 2:41, 80, 9:57, 5:48 - 4:32/75)

December 5, 2001
Warmup
4x 200 [30", ~5']

BH, JA, JF: 2x (600, 400, 400, 200) [400j, 200j, 400j] (Paces: 3km, mile, mile, < mile)
            BH (1:59, 76, 77, 34, 1:58, 75, 74, 33)
            JA (2:03, 78, 82, 36, 2:03, 80, 79, 35)
            JF (2:03, 77, 82, 34, 2:03, 80, 79, 35)

ELF, MM, TM, JM: 3x (600, 400, 300, 300) [200j, 100j, 100j, 800j] (Paces: 5km, 5km, 3km, 3km)
            ELF (2:09: 86, 61, 64, 2:11, 88, 62, 63, 2:13, 86, 63, 63)
            MM (2:25: 91, 70, 70, 2:27, 95, 70, 69, 2:24, 95, 70, 69)
            TM (1:53, 76, 53, 53, 1:55, 76, 54, 54, 1:55, 75, 55, 54)
            JM (1:53, 76, 53, 53, 1:55, 76, 54, 54, 1:55, 75, 55, 54)

AB, TC: 3x (400, 300, 200, 150) [200j, 200j, 50j, 800j] (Paces: mile, 800, < 800, < 800)
            AB (67, 45, 28, 21, 65, 45, 29, 22, 65, 45, 28, 22)
            TC (72, 50, 32, 24, 72, 49, 31, 23, 70, 49, 30, 23)

Cooldown

Pedestal Exercises: (2x)
 10 Prone SL Raise -- Elbow Stand
 10 Supine SL Raise -- Elbow Stand
 10 Lateral SL Raise -- Elbow Stand
 10 Low Reach Crunch
 10 Low Reach Crunch with Twist

December 3, 2001
Warmup
3x 150 (50/50/50) [250j]

BH, JF, JA: 1600 @ LT [400j], 4x 400 [400j], 4x 100 Turnarounds [400j], 4x 300 [100j, 400j], 1000+ @ LT
            BH (5:50, 81, 82, 81, 81, 53, 56, 56, 56, 7:29 (2000))
            JA (6:11, 83, 82, 83, 83, 59, 60, 60, 60, 4:39 (1200))
            JF (6:11, 83, 82, 83, 83, 59, 60, 60, 60, 4:39 (1200))

ELF, MM: 1600 @ LT, 1.5M MR, 4x 400 @5km pace [100j], 1.5M MR, 1600+ @ LT
            ELF: (6:11, 10:47 (=10:10), 86, 87, 87, 87, 10:37 (=10:00), 6:10)
            MM: (6:37, 11:52 (=11:12), 96, 92, 94, 97, 11:50 (=11:10), 6:40)

AB, WP, TC: 1000 @ LT [400j], 4x 400 [400j], 4x 100 Turnarounds [400j], 4x 300 [100j, 400j], 1000+ @ LT
             AB (3:25, 66, 67, 66, 66, 48, 48, 47, 48, 3:29)
             WP (3:25, 67, 70, 67, 68, 48)
             TC (3:37, 75, 77, 78, 79, 53, 51, 51, 51, 3:30)

JM, TM: 1600 @ LT, 1.5M MR, 4x 400 @5km pace [100j], 1.5M MR, 1600+ @ LT
             JM: (5:26, 9:47 (=9:12), 75, 77, 74, 73, 9:23 (=8:48), 5:22)
             TM: (5:26, 9:47 (=9:12), 75, 77, 76, 77, 9:53 (=9:18), 5:22)

Cooldown

Commando Circuit+: (2x)
   35 MB Situps
   15 Pushups
   60" Low-level Bicycle
   5 SL BW Squats (per leg)
   8 6-count Burpees

November 28, 2001
Warmup
4x 200 [30", ~5']

BH, JF: 8x 400 [400j]
            BH (79, 81, 79, 79, 76, 76, 77, 75)
            JF  (80, 84, 83, 81, 79, 79, 78, 78)

JA: 10x 400 [400j]
            JA (81, 84, 85, 84, 85, 84, 83, 83, 84, 83)

ELF, MM: 12x 400 [400j]
            ELF (84, 88, 87, 88, 88, 88, 89, 89, 89, 90, 83, 88)
            MM (98, 101, 102, 99, 100, 98, 98, 97, 97, 97, 94, 94)

AB, TC, WP: 2x (600, 2x 400, 200) [400j, 200j, 200j, 400j]
            AB (1:39, 66, 66, 31, 1:40, 66, 66, 30)
            TC (1:53, 76, 76, 34, 1:53, 74, 73, 33)

JM, TM: 6x 800 [400j]
            JM (2:32, 2:32, 2:31, 2:30, 2:28, 2:29)
            TM (2:32, 2;32, 2:33, 2:31, 2:31, 2;33)

Cooldown

Pedestal Exercises: (2x)
 10 Prone SL Raise -- Elbow Stand
 10 Supine SL Raise -- Elbow Stand
 10 Lateral SL Raise -- Elbow Stand
 10 Low Reach Crunch
 10 Low Reach Crunch with Twist