Monday 4 miler

boldt, otto, mouse ran pumphouse for 4 miles

Sunday Shakeout

Boldt and Mouse ran 5 miles together

Otto ran a couple miles on his own

quite warm outside today

Saturday DMR

boldt - 305
mouse - 50
otto - 156
gabe - 427

10:19

Friday 4x800

gabe - 154hi
mouse - 153.6
boldt - 154hi
otto - 155

a bad handoff and otto stopped at wrong finish line yielded a 7:39 for 6th place

Thursday 3 miler and travel day

2 mile warm-up
3x150
1 mile cool-down

travel with goonar to des moines

eat at Iowa Beef Steak House
new york strip for otto and mouse, chicken for boldt

Wednesday easy

Otto took off, boldt and mouse ran

Tuesday easy workout

2 mile warm-up
400at
300 @ 43.1
200 @ 27.6
200 @ 25.9
200 @ 25.8
200 @ 27.5
300 @ 42.9
400at
1.4 mile cool-down

full-rest between all intervals, and a rolling start.

congratulations to the mouse on his very prestigious scholarship received at the accounting banquet tonight.

Monday

Ran into Hixon
3xlower fern loops
Ran back to track
3x150
1.5 mile cool down

Saturday @ Augustana

Mouse and Otto ran 800s.

Otto - 1:57.51
Mouse - 2:02.82

Friday Phil Esten Challenge

Mouse and Otto ran 1500s

Otto - 4:07
Mouse - 4:08

Thursday 5 miler

pre-meet, boldt ran 5 miles too

Wednesday 5 miler

Everybody on their own today for an easy 5 mile solo run.

Tuesday Track Workout 7 miler

Boldt was on the elliptical today in an effort to fully recover.
Otto and mouse on the track for some 300's

3mi warmup
BMS
800AT
3X300
Set Rest
3X300
Set Rest
2X300
cool down

7 miles total

Monday 6 miler

6 miles for mouse and otto. + BMS

boldt is temporarily injured and did some biking

Sunday Race Day at UW-Platteville

Pretty good start for the triforce.
Beautiful 60degree day with a mild wind

4th - mouse - 1:54.17
5th - boldt - 1:54.74
7th - otto - 1:55.16

4X400 - mouse - 50.4

Pre-Meet Saturday

5 miles

Friday 3x Borzov 5 miler

1.65 mile WU
30s borzov uphill
30s borzov downhill
30s borzov uphill
28.5s borzov downhill
30s borzov uphill
27.7s borzov downhill
1.65 CD

Thursday Ins and Outs (tri-force version) 7 miler

3 mile warm-up, BMS
800at
1 mile of ins and outs (hard on the straight-aways)
800at
2 mile cool-down
lift

Tuesday 7.5 miler

3mile warm-up, BMS
800at
550m in 1:21 (58 at 400)
10:47 rest
500m in 1:13 (57 at 400)
10:21 rest
150m in 21.7, 1:45 rest
150m in 22.06, 1:45 rest
150m in 21.21, 1:45 rest
150m in 22.73
9:44 rest
450m in 1:02 (<55 at 400)
800at
1.5 mile cool down

Monday Hills

All are back from the holiday weekend.

A seven mile Trane route run was completed with a stop by the 29th street hill to tackle that beast 3 times at a quick pace.

Total of about 8 miles for the day.

Sunday Run

All traveling back to school.

All running whatever distance needed to get close to the targeted 45 miles for the week.

Saturday Solo Workout

Solo up tempo workout today.

Various different lengths of pickups.

Frigid temperatures.

Friday 5 miler

Everybody is heading home for the weekend due to the canceled meet.

Solo run for the triforce.

Thursday 7 miles

Hason Fartlek.

Normal route with rabbit trails added on.

Wednesday 5 miles

Freezing cold, windy, and snowing.

5 miles the recommendation for the day.

Tuesday 200 Workout 8 miler

3 mile WU
BMS
800at

27.78 200, 88s rest
28.6 200, 83s rest
27.5 200, 86s rest
27.53 200

6:43 set rest

29.91 200, 80s rest
30.21 200, 83s rest
29.50 200, 80s rest
30.10 200

6:18 set rest

27.53 200, 80s rest
27.87 200, 90s rest
27.15 200, 86s rest
27.95 200

800at
1.3mile cd
lift

Monday 8 miler

3mile WU
BMS
800at
59.5 (400)
3min rest
58.21 (400)
415 rest
58.5 (400)
429 rest
58.10 (400)
1mile to hills
2x hills
1mile back to mitchell

Sunday 10 miler

Otto and Mouse ran victory

Boldt is still in Stillwater

Rainy and gloomy in La Crosse

Saturday 7 miler

Otto and Mouse ran modified ol' faithful

Boldt is in Stillwater

Rainy day in La Crosse