1200 |
1 X { |
1 X |
300 |
Warm-Up |
(Choice) |
|
60% Effort |
2 X |
150 |
Warm-Up |
(Choice) |
KDS 2:45 |
60% Effort |
3 X |
100 |
Warm-Up |
(Choice) |
Descend 1-3 1:30 |
70% Effort |
4 X |
75 |
Pull |
(Choice) |
Build 1,3 Breakout 2,4 1:15 |
70% Effort |
|
2600 |
2 X { |
2 X |
200 |
Sprint |
(Freestyle) |
R1-Build each 50 R2-Neg Split 2:20 2:30 2:40 |
80% Effort |
4 X |
100 |
Sprint |
(Freestyle) |
Best Average 1:10 1:15 1:20 |
90% Effort |
8 X |
50 |
Sprint |
(Freestyle) |
Hold within 5 sec from best :45 :50 :55 |
90% Effort |
1 X |
100 |
Choice |
(Choice) |
Recovery 3:00 |
60% Effort |
|
1400 |
1 X { |
2 X |
50 |
Pull |
(Choice) |
Ladder Set :10r (Quicker Speed, Quicker to warm down) |
80% Effort |
2 X |
100 |
Pull |
(Choice) |
|
80% Effort |
1 X |
200 |
Pull |
(Choice) |
|
80% Effort |
1 X |
400 |
Pull |
(Choice) |
|
80% Effort |
1 X |
200 |
Pull |
(Choice) |
|
80% Effort |
2 X |
100 |
Pull |
(Choice) |
|
80% Effort |
2 X |
50 |
Pull |
(Choice) |
|
80% Effort |
|
300 |
1 X { |
1 X |
300 |
Warm-Down |
(Choice) |
|
50% Effort |
|
Total Yards: 5500 |
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |