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Weekly WODs: August 20-26, 2012

August 19, 2012


Endurance will meet Tuesday at the Belmont Waterfront location at 7:00 p.m., for a “out of the box” workout. We’ll spend a few minutes warming up then rip through our short interval day. The workout will be scaled for anyone new to Endurance. All are welcome! Weather looks like low 70’s!

A. Warm up

4 rounds
400 m run
90 seconds rest
Hold splits within 2-3 seconds

6 rounds
200 m run
60 seconds rest
Hold splits within 1-2 seconds

8 rounds
100 m run
30 seconds rest
Hold splits within 1 second

Rest a full 2 mins between rounds.



(Meet at the “Belmont at the Lakepath” location 7:00 p.m. sharp)

5k For time

Marathoners: 8k for time

Time to test our skills. Get some quality sleep and let’s try for a 100% effort here.


10 mile for time

Long: 10 mile for time
Mid: 7 mile for time
Short: 4 mile for time

6 Comments leave one →
  1. elisabaker90 permalink
    August 21, 2012 10:03 am

    I won’t make the mistake of running to the workout this time 😉

  2. August 21, 2012 9:05 pm

    Another beautiful night on the lake. Thanks to everyone for coming out. Great running out there athletes!

  3. Kelly permalink
    August 22, 2012 9:16 am

    That was tough – 400’s about killed me but the 200’s and 100’s were better. My goal this morning was to time my 8K but I barely made it through 3 miles before calling it a morning. Dr. Hip Fixer had his work cut out for him when I showed up today.

    Thanks for the cheering section last night!

  4. August 22, 2012 9:25 am

    I’m sad I won’t be able to make it tomorrow night. If anyone else can’t make it but still wants to do a 5K repeat, I’m going to map a 5K from the box and hit that up at the 530 open gym.

  5. Eddie permalink
    August 23, 2012 7:10 am

    5K at the box for time: 20:01.

    Right on target from the 3K repeats from a couple weeks ago. Great to see results in race-length distances – thanks Coach M&D!

  6. Mark P. permalink
    August 23, 2012 9:28 pm

    Nice work everyone!

    Anthony: 30:30
    Kate: 26:06
    Whitney: 28:29

    Laura: 48:49
    Lorena: 37:10
    Mark: 39:58
    Stephanie: 40:22
    Dani: 37:02
    Dave: 40:58
    Ian: 43:22
    Rob: 39:10

    Sorry for any name misspellings.

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