WHITEBOARD – 02 October 2013


800m Run to warm-up (slightly slower than 1 mile pace)


Mobility/Dynamic Warm-up


400m x 3 – *Rest 90s inbetween runs

Rest 3 minutes after last 400m and then perform:

200m x 6 – *Rest 45s inbetween runs


Stationary Bike – 60% effort for 8-12 minutes to cool down.  There should be very little drag on the bike.

Notes: Make sure to warm-up fully.  This means you are sweating before you start your first sprint.  Take note of anything that feels off and triage it before and after.

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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