3 x ( 3 x [400m @ 5K + 100m @ 800])
Splits:
Set #1: 74.2 + 15.5 / 76.3 + 15.9 / 74.2 + 15.6S
Set #2: 75.1 + 15.1 / 76.7 + 15.4 / 76.7 + 14.8
Set #3: 75.3 + 15.4 / 78.7 + 15.3 / 72.2 + 15.5
Kristen Findley — Early May, 2016
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3 x 800m / 1 x 1 Mile / 3 x 300m / 3 x 150m
Splits:
800m reps — 2:10.3 / 2:05.3 / 2:03.6
1 Mile — 5:01.6
300m reps — 41.1 / 39.9 / 39.6
150m reps — 18.5 / 18.6 / 18.8
T-Roy Brown — April 21st, 2015
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4 x 400m
Splits: 55.4 / 54.9 / 55.3 / 54.0
Anthony Coleman, Mark Fernando + Drevan Anderson-Kappa — April 8th, 2013
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2 x (2 x 800m) / 4 x 400m / 4 x 200m
Splits:
800m Set #1 — 2:41.1 / 2:40.6
800m Set #2— 2:39.1 / 2:40.9
400m — 73.3 / 74.5 / 74.7 / 73.9
200m — 35.1 / 36.2 / 34.9 / 31.5
Amber Rozcicha + Camelia Mayfield — May 30th, 2013
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2 x 500m / 2 x 200m, 100m, 100m, 200m
Splits:
500m — 1:24.8 / 1:24.5
200/100/100/200 #1 — 29.64 / 13.32 / 13.17 / 30.29
200/100/100/200 #2— 30.01 / 13.25 / 13.18 / 27.19
McKayla Fricker — May. 4th, 2016
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3 x 800m / 4 x 120m
800m reps — 2:19 / 2:14 / 2:12
120m reps — 16.5 / 16.7 / 16.5 / 16.2
Anna Connor — April 7th, 2015
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4 x 250m sprint + 1 x 300m
Splits:
250m — 29.78 / 29.98 / 31.31 / 31.20
300m — 37.47
Daniel Herrera — June 5th, 2017
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4 x 800m / 2 x 400m, 300m, 200m / 4 x 800m Flush
800m reps — 2:24 / 2:25 / 2:25 / 2:24
400m, 300m, 200m, Set #1 — 69.5 / 46.1 / 29.2
400m, 300m, 200m, Set #2 — 68.2 / 45.6 / 29.7
800m Flush — 2:55 / 2:54 / 2:57 / 2:56
Nicole Blood + Eleanor Fulton — April 6th, 2016
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5 x 1 Mile w. 100m rec.
Splits:
4:35 / 4:36 / 4:36 / 4:35 / 4:28
Recovery: 100m jog in 40"
Diriba Degefa — June 14th, 2013
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2 x 5 Miles
Splits: 31:25 / 30:20
Recovery: 3' recovery jog
Megan Saloom — December 15th, 2015
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3 x 1 Mile + 5 x 300m
Splits:
1 Mile reps — 5:03 / 4:55 / 4:45
300m — 46 / 44 / 43 / 42 / 40
Andrew Wheating — Jan. 18th, 2010
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6 Mile Tempo + 6 x 1 Mile
Splits:
6 Mile Tempo — 5:25 + 5:22 + 5:23 + 5:17 + 5:19 + 5:12 = 32:00
1 Mile reps — 5:03 / 5:03 / 5:04 / 5:02 / 5:01 / 5:05
Kara Goucher — May 10th, 2011
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6 x 300m + 2 x 100m
Splits:
300m reps — 44.7 / 43.6 / 43.7 / 44.0 / 44.11 / 44.43
100m reps — 12.57 / 12.57
T-Roy Brown — May 5th, 2015
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4 x (600m / 200m)
Splits:
Set 1 — 1:49 / 31.32
Set 2 — 1:50 / 31.78
Set 3 — 1:50 / 30.75
Set 4 — 1:49 / 29.36
Jake Schwartz, John Talik, Neil Siebert — Apr. 29th, 2014
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5 x 1 Mile + 4 x 200m + 1.5M @ Tempo
Splits:
1 Mile — 5:25 / 5:28 / 5:19 / 5:17 / 5:14
200m — 34.3 / 34.9 / 34.1 / 33.5
1.5M — 8:53
Kristen Rohde — Nov 11th, 2015
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6 x 1,000m @ Threshold + 5 x 200m
Splits:
1,000m — 3:38 / 3:36 / 3:38 / 3:37 / 3:36 / 3:36
200m — 34.7 / 35.4 / 34.4 / 33.4 / 32.9
Camelia Mayfield — May 1st, 2013
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