Thursday 29 step down workout and 600m-300m

400,600,300,300 1:15 madi 1:18 hailey 1:21 Felix 1:25 Anastasia 1:54 madi 2:05 Felix 2:10 Haley 2:15 Anastasia 55 madi 57 Felix 60 hailey 1:04 Anastasia 4x200 31 Felix 32 Madison 37 Anastasia 38 hailey Step down 6x20 Christian 29-33 Steph 32-34 Nam 37-41

6x200m

6x200m Nam 34 33 33 34 37 38 Francis 26 26 26 26 27 27 Christian 27 27 27 27 27 27 Pat 28 28 28 28 29 29 Val 32 32 29 30 30 31 Dom 29 29 27 29 30 27 Eden and Kasumi 34 34 34 34 34 34 Gavin 38 37 34 35 35 35 Jameel Alex stopped at 4 jameel at 5 30 30 28 30 31 Zack 30 31 31 30 31 31 Loraine 39 37 38 38 Steph and Cynthia, no times but some solid 32s and 30s on your 200m

Hey Guys sorry it has been a while... Michelle and I were very happy with the 10x 200m/diminishing rest workout this week. a solid benchmark moving forward. Here are the averages: Francis 33/34 Christian 31/32 Steph 35 Cynthia 32/33 Val 37 Kasumi 40 Eden 40 Liz 42/43 Hailey 42/43 Anestasia 42/43 Gavin 38 Sebastian 39 Nam 42 If I missed one of you please send me your times... In addition A very good hill workout by some tough individuals yesterday. Hammering solid 6-7 times a monster 300m climb in the lightly packed snow. Dom's face almost fell off!