YOU KNOW

Found a store that had all 7 posters from the years that I raced the Hawaiian Ironman World Championship

Foothill Community College Track
Monday, Oct-13, 5:30-7:00pm

Intermediate Distance Workout
3 rounds:  500m, 300m, 200m
30sec rest b/t reps
3min rest b/t rounds

Long Distance Workout
4 rounds:  500m, 300m, 200m
30sec rest b/t reps
3min rest b/t rounds

Workout Details:  This workout is a variation of our Saturday workout.  For everyone that did the Saturday workout, you will have a huge knowledge advantage.  Use your knowledge to create confidence.

Mile PR  Time	500m target	300m target	200m target	100m pace (every interval)
5:00	1:43	1:02	41	20.5
5:20	1:50	1:06	44	22
5:40	1:58	1:11	47	23.5
6:00	2:03	1:14	49	24.5
6:20	2:10	1:18	52	26
6:40	2:18	1:23	55	27.5
7:00	2:25	1:27	58	29
7:20	2:33	1:32	61	30.5
7:40	2:38	1:35	63	31.5
8:00	2:45	1:39	66	33
8:30	2:55	1:45	1:10	35
9:00	3:05	1:51	1:14	37
10:00	3:20	2:00	1:20	40