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 | Sat, Mar 21 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Carlos |
| AT HOME WORKOUT 3-21-20 | WARM UP 3-21-20 | Other Results |
AT HOME WORKOUT 3-21-20(Time, Rx+, Rx2, Rx3) 'Negative Split 3...2...1' RUN 3 MILES GOAL: Each mile increase your mile time by at least 30 secs. Example David S. 1st mile runs 6:45 mile pace 2nd mile runs 6:15 mile pace 3rd mile runs 5:30 mile pace. Or Rule person example Seth 1st mile runs 9:30 mile pace 2nd mile runs 9:00 mile pace 3rd mile runs 8:30 mile pace *If running isn't an option sub either: *2000 m row x 3 sets (6000 m) increasing pace every 2000. *3 mile bike x 3 sets (9 miles) increasing pace (RPM's) every 3 miles. *3 mile walk increasing pace each mile. Brown(Rx+) Move to 5k same concept on pacing total time is under 21 mins Purple(Rx): As written total time is under 26 mins Blue(Rx2:) 2.5 miles As written total time is under 26 mins no negative split Orange(Rx3:) Sub 2 miles no negative split cap at 30 mins
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