Tuesday Hardcore Track Workout 8 miler

3 mile warm-up
BMS
600at
4x50 - walk back
3 minute rest
900 - 2:01, 2:16
3 minute walk, 5 minute jog, 5 minute walk
3x200 - 31,31,29 (200 walk rest)
4 minute rest
3x200 - 30,29,28
3 minute rest
600at
1.5 mile cool-down

lift, stretch, whitney refuel

Monday Speed Tuneup 8 miler

4 mile warmup
BMS
800at
6x50 (30 second rest)
3 minute rest
2x150 @ 19.5s
3 minute rest
1x300 @ 42-43
2 minute rest
2x150 @ 19, 21
2 minute rest
4x50
800at
1 mile cool down

Sunday 9 miles

6 miles were done outside in a near 0 degree temp, and 3 miles inside in a comfortable 70 degrees.

Stout

800 meter race
1st-Otto: 1:58.5
2nd-Mouse: 1:58.6
Slipts=28-30-30-30

Mile
2nd-Boldt: 4:26.7
Split=2:14

Pre Meet 6 miles

5 miles outside, with about a mile of excels on the indoor track.

Thursday 8 miles

8 mile run with 4x3:00 AT's with 3:00 rest.

Lifting session followed.

Tuesday 2x2x400

3 mile warm-up
800 AT
4x50
2x400 (56hi, 56hi)
1x400 (54)
1x250 (200 in 27)
4x50
800 AT
1.5 mile cool down

8 miles total

The second set of 400's was cut short due to all of the crew feeling very fatigued and having to strain too hard to run the first 54.

Monday Borzov/Finnish

3xBorsov and 2xFinnish today.

Still a lot of snow cover on the ground so we were forced to attack the hills much more controlled than usual.

8 miles total.

Sunday 11 miles

We recieved a little snow storm in the early morning hours that was not cleaned up by the time we started the run. This forced us to run campus loops for the entire run, being the only plowed paths around. Each loop was a little over a mile, so 9 were done to make it about 11 for the day and 50 total for the week.

Alumni Meet

The group split up today as Otto and Mouse took on the mile, and Boldt the 3K. Andrew finished the 3K in fifth place with a time of 8:57, while Mouse took third in 4:26 and Otto fifth in 4:30. Total mileage for the day was around 8 miles.

Friday Pre-Meet

Easy 5 miler followed by 1 mile of in's and out's on the indoor track, and set-up for the annual UW-L Men's Track and Field Alumni Meet.

Thursday 8 miler

8 miles with hansen fartlek in the middle

BMS

3 minute AT
6 X one block on one block off
4 minute AT

lifting afterwards

Tuesday 9 miler, 2x900

3m warmup
BMS
600at
900 @ 2:05, 2:20
5min jog 10min walk
900 @ 2:05, 2:21
5min jog, 5min walk
600at
3m cool down

Monday 8 miler

8 miles total including 4 X Borzov @ moderate

winter has set in and the newly fallen snow has made today's excursion much more arduous

Sunday 10 miler

Victory for 10, 67 minutes. We braved the horrible weather conditions today. Around 20 degrees with snow that cut into your face like tiny shards of glass, and then clumped to form glass crystals over your eye.

Saturday 7 miler

lift at the rec, 7 miles with 4x200

Friday 9 miler

BMS then 9 miles around la crosse, we couldn't lift today because the weight room was closed.

Thursday 3xFinnish 8 miler

3 mile warm up

52s
48s
46s

2 mile cool down
Jane Foos Meeting about caffeine/energy drinks
BMS

Wednesday Lift/Stretch

We met at 10am for some BMS and a good lifting session

Tuesday 8 miler

3 mile warm-up.

BMS

600at @ 2min

poop break

900 @ 2:23 (800 - 2:07)

5min jog, 10min walk

900 @ 2:24 (800 - 2:09)

10min walk, 5min walk

600at @ 2:10

2 mile cool-down

*Later, we realized that we ran an extra 9 meters on each of the 900 intervals. so be it.

Monday 8 miler

8 miler with a hansen fartlek.

about a 3 minute hard AT
6 30sec-avg pickups.
4 minute AT at 5:40pace

resume lifting.

Sunday 10 miler

the crew met at 3 for 10 miles around 10. we took heartbreak hill to the woodshed.

Saturday 7 miler

the crew reunites at Mitchell for 7 easy.

Friday 9 miler, AT

3x6min AT. 9 miles total

Thursday 9 miler

Some ran, some took off

Wednesday Off

Some ran, some took off

Tuesday 9 miler

9 miles with a fartlek, the tri-force is still scattered.

i saw rocky balboa with bauerson last night

Monday 7 miler

otto is in lax, boldter and mouse not to return until thursday.