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Latest Activity

5th Avenue Mile, 2012


5th Avenue Mile, 2012

Training plan/log for 2012 5th Ave mile.

Members: 18
Latest Activity: Oct 9, 2012

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Comment by Louis Csak on March 27, 2012 at 7:58am

8 x 200 (60 sec rest), 6 x 300 (40 sec rest) , 4x400 (30 sec rest)

38-40, 58-60, 77,78,78,77

Comment by Louis Csak on March 24, 2012 at 6:01am
1 mile, armory
72, 78, 79, 74, 2
Comment by Louis Csak on March 20, 2012 at 7:39am

12x400m, 100m jog. No Breaks


Comment by Louis Csak on March 16, 2012 at 8:16pm
5x200m rest to a 130 pulse
29, 30, 31, 31, 33
Comment by Ken Rolston on March 13, 2012 at 10:34pm

We are not worthy, you are a machine Lou ! I hope you can walk tomorrow ! We went about as far away from your workout as possible tonight, 2 miles@ 1/2 marathon pace, 2 laps rest, then 1 x 800@ 10K pace, 400 rest, then another 800@ 10 K pace. Of course everyone ran the 800's faster, more like 2-mile pace, what's a coach to do ?

Comment by Louis Csak on March 13, 2012 at 10:18pm
16x300m, 100m jog, no breaks
Comment by Ken Rolston on March 11, 2012 at 10:29pm

Well done, as always Lou. We honored you at last week's workout with a "Lou plate special". 3 sets of 300 w 100 break followed by 400. Those 400's were tough ! The faster guys did a 4th set.

Comment by Louis Csak on March 9, 2012 at 8:12pm

6x220 yards, cinder track.

29,29,31,31,32,32 rest to about 130 pulse.

Comment by Louis Csak on March 6, 2012 at 8:35am

20x200m, 200m jog.

About 40 sec each, no breaks.

22F brrrrrrr

Comment by Louis Csak on March 3, 2012 at 3:29pm

Friday, mar2

4x200m  30, 32, 33, 33

90 sec time for full rest...had to rush


Members (17)


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