Saturday, January 09, 2010

Monday 11th January 2010

4x400m runs
or
4x 500m rows
with 5:00 min rest between
record time for each effort

Informal Beach sprints down The Strand at 7am, meeting at the Rock Pool if any one wants to join in

6 comments:

FiCFNQ said...

Ring dip challenge day 42

FiCFNQ said...

7am beach session
death by 10m ( on sand)
Fiona 10.10 touch at each end
Sally 11.10

FiCFNQ said...

9:30 crew
4x400m
Blue 1:49/1:58/2:22/2:14
Bron 2:00/1:57/2:02/2:01
Hil 1:57/1:53/1:54/1:55
Paul 1:44/1:40/1:37/1:31
Tam 2:45/2:36/2:33/2:12
Sumi 2:28/2:21/2:24/2:33
Jake 2:47/3:21/2:22/2:14

FiCFNQ said...

PM crew
Stuart 1:17/1:26/1:44/1:36
Bas 1:18/1:17/1:28/1:29
Pete 1:19/1:25/1:31/1:29
Troy 1:34/1:39/1:49/1:51
Matt F 1:31/1:23/1:32/1:34
Kulumba 1:31/1:31/1:56/1:44
Mick 1:33/1:30/1:33/1:22
Nic 1:58/2:04/2:23/-

FiCFNQ said...

5 rounds
400m run
25 GHD situps
25 hip extensions

Fiona 24:15

FiCFNQ said...

Pm crew
4x500m row
Ella 1:59/1:59.7/2:03.4/2:04.7