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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
at

6 comments:

  1. FiCFNQ8:05 PM

    Ring dip challenge day 42

    ReplyDelete
  2. FiCFNQ7:53 PM

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

    ReplyDelete
  3. FiCFNQ7:58 PM

    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

    ReplyDelete
  4. FiCFNQ8:03 PM

    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/-

    ReplyDelete
  5. FiCFNQ8:04 PM

    5 rounds
    400m run
    25 GHD situps
    25 hip extensions

    Fiona 24:15

    ReplyDelete
  6. FiCFNQ8:13 PM

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

    ReplyDelete