Week 22!!! Time fly’s when your running track!

 

A Guide to Surviving 'Murph'" by Paul Nobles - Eat to Perform

 

Week 22  Grp Banilla     Week 22  Group Green

00:00   400                        00:00   400

02:15   800                        02:30   800

06:15   400                        07:00   400

08:30   1600                      09:30   1600

15:30   400                        17:30   400

17:45   800                        20:00   800

21:45   400                        24:30   400

 

Week 22  Group Blue     Week 22  Group White

00:00   400                      00:00   400

02:45   800                      03:00   800

07:45   400                      08:30   400

10:30   1600                    11:30   1600

19:15   400                      21:00   400

22:00   800                      24:00   800

27:00   400                      29:30   400

 

Week 22  Group Yellow Week 22  Group Red

00:00   400                      00:00   400

03:15   800                      03:30   800

09:15   400                      10:00   400

12:30   1600                    13:30   1600

23:00   400                      25:00   400

26:15   800                      28:30   800

32:15   400                      35:00   400

Week 21!! 8’s are GREAT!!!

Week 21  Grp Banilla        Week 21  Group Green

00:00   800                          00:00   800

04:00   800                          04:30   800

08:00   800                          09:00   800

12:00   800                          13:30   800

16:00   800                          18:00   800

20:00   800                          22:30   800

 

Week 21  Group Blue       Week 21  Group White

00:00   800                         00:00   800

05:00   800                         05:30   800

10:00   800                         11:00   800

15:00   800                         16:30   800

20:00   800                         22:00   800

25:00   800                         27:30   800

 

Week 21  Group Yellow   Week 21  Group Red

00:00   800                        00:00   800

06:00   800                        06:30   800

12:00   800                        13:00   800

18:00   800                        19:30   800

24:00   800                        26:00   800

30:00   800                        32:30   800

 

Week 20! 08-16-2017

 

Cigna is done, congrats to all who ran!  NOW GET BACK TO TRACK!!!

A bit of a tweak from last week…so that you ‘appreciate’ the 1600

Week 20  Grp Banilla     Week 20  Group Green

00:00   400                        00:00   400

02:15   800                        02:30   800

06:15   400                        07:00   400

08:30   1600                      09:30   1600

15:30   400                        17:30   400

17:45   800                        20:00   800

21:45   400                        24:30   400

 

Week 20  Group Blue     Week 20  Group White

00:00   400                      00:00   400

02:45   800                      03:00   800

07:45   400                      08:30   400

10:30   1600                    11:30   1600

19:15   400                      21:00   400

22:00   800                      24:00   800

27:00   400                      29:30   400

 

Week 20  Group Yellow Week 20  Group Red

00:00   400                      00:00   400

03:15   800                      03:30   800

09:15   400                      10:00   400

12:30   1600                    13:30   1600

23:00   400                      25:00   400

26:15   800                      28:30   800

32:15   400                      35:00   400

 

 

Bottomline Race 4 A Cause – Sept 16th, 2017

The Bottomline Technologies Race for a Cause benefits Families First Health & Support Center, a private, not-for-profit community health center and family resource center. Families First offers high-quality health care, dental care and parent & family programs for everyone — infants to seniors, single people and families, insured or uninsured, all income levels. Families First has been serving the Seacoast region of New Hampshire and Maine for more than 30 years.   

September 16th, 2017 – 9am – Portsmouth NH

 

http://btrace4acause.org