2 x (8 x 400m @ 2K w. 100m rec.)
Splits:
Set #1 — 61.3 / 64.2 / 62.9 / 62.4 / 61.4 / 60.6 / 62.5 / 61.3
Set #2 — 60.2 / 60.6 / 62.8 / 60.9 / 62.6 / 60.5 / 60.8 / 60.3
Diriba Degefa — July 9th, 2013
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3 x 2 Miles @ Threshold
Splits:
2M #1 — 5:46 + 5:43 = 11:29
2M #2 — 5:30 + 5:27 = 10:57
2M #3 — 5:29 + 5:24 = 10:53
Sarah Dean — Jan. 7th, 2015
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3 x (600m, 500m, 400m, 300m, 200m) + 400m Very Fast
Splits:
Set #1 — 1:52.48 / 1:29.35 / 69.78 / 47.32 / 30.07
Set #2 — 1:47.78 / 1:26.29 / 66.07/ 47.29 / 29.57
Set #3 — 1:43.35 / 1:23.07 / 62.90 / 46.03 / 29.93
Fast 400m — 58.63
Katie Mackey — Jan. 5th, 2018
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1 x 200m / 2 x 400m / 2 x 200m / 1 x 400m
Splits: 29.0 / 59.6, 54.2 / 27.1, 26.2 / 49.6
Andrew Wheating — May 23rd, 2008
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Planned | 5 mile tempo at 5:40-5:35/mile
Actual | 2.5 miles in 14:22, jogging break, 2 x 400m in 80 w/ 60" rec. -END-
Jackie Areson — Feb. 22nd, 201
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6 x 200m
Splits: 28.38 / 29.11 / 28.94 / 28.90 / 27.17 / 26.42
McKayla Fricker — March 7th, 2016
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800m Time Trial + 4 x 400m @ 4K + 4 x 120m Sprints
Splits:
800m — 1:57.68
4 x 400m — 73.21 / 73.78 / 77.70 / 74.86
4 x 120m — 15.32 / 14.93 / 14.73 / 15.28
Ben Richardson — June 7th, 2017
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3,000m Threshold + 2 x 200m Drill + 2K Aerobic Flush
Splits:
3,000m — 10:25
200m Drill #1 — 34.34 / 33.56 / 33.61 / 33.73 / 33.45
200m Drill #2 — 32.28 / 33.12 / 34.59 / 33.21 / 32.42
2K Flush — 7:40
Eleanor Fulton — Dec. 27th, 2016
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2 x 1 Mile, 2 x 800m, 2 x 400m
Splits:
1 Mile — 4:58, 4:56
800m — 2:21, 2:21
400m — 66, 66
Recovery: 400m in 3' - 4' each rep
Tara Welling — June 8th, 2016
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2 x 1K / 500m, 300m, 200m / 1 x 1K / 2 x (500m, 300m, 200m) / 1 x 1K / 1 x 500m, 300m, 200m
Splits:
2 x 1K — 2:52, 2:54
5/3/2 — 1:15.1 / 42.4 / 28.9
1K — 2:55
2 x 5/3/2 — 1:15.8 / 44.4 / 29.1 / 1:14.8 / 43.8 / 29.2
1K — 2:55
5/3/2 — 1:16.7 / 43.9 / 26.4
Daniel Herrera — December 22nd, 2017
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10 x 1 Mile w. 400m rec.
Splits: 4:59.5 average
Recovery: 400m in 3' - 4'
Kara Goucher — Spring, 2011
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10 x 800m w. 400m rec.
Splits:
62.1 + 60.8 = 2:02.9
62.2 + 60.6 = 2:02.8
62.5 + 60.4 = 2:02.9
63.8 + 61.8 = 2:05.6
62.7 + 60.2 = 2:02.9
62.3 + 60.5 = 2:02.8
61.4 + 58.6 = 2:01.0
61.2 + 58.6 = 1:59.9
61.2 + 58.6 = 1:59.8
58.2 + 57.5 = 1:55.7
Recovery: 400m in 3' - 4'
Galen Rupp — Aug. 25th, 2013
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3 x 150m / 2 x 500m / 1 x 300m / 2 x 80m
Splits:
150m — 18.88 / 18.97 / 19.22
500m — 75.97 / 72.26
300m — 38.83
80m — 10.04 / 9.50
Nathan Fleck — March 30th, 2016
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5 x (1200m @ 10K / 400m @ 3K)
Splits:
Set 1 — 4:02.42 / 72.85
Set 2 — 3:56.68 / 72.43
Set 3 — 3:58.15 / 69.9
Set 4 — 3:58.25 / 70.57
Set 5 — 3:59.90 / 68.20
Tara Welling & Nicole Blood — Dec. 30th, 2015
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2 x (300m / 300m / 200m)
Splits:
Set 1 — 45.0 / 45.0 / 28.8
Set 2 — 44.3 / 43.9 / 27.9
Lea Wallace — January 11th, 2016
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3,000m TT + 4 x 800m @ 10K
Splits:
3000m — 8:51
800m — 2:31, 2:32, 2:34, 2:32
Jose Macias — June 7th, 2015
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