Max Miles Interval Training

12 pax started Monday off right with some hard interval work at The Hill.

Weather – mid-40s, dry, clear

DISCLAIMER

PRAYER

COP

• Ponzi Lap

THE THANG

39 minute interval run, always pick up the six on the mosey

20s sprint, 20s mosey x 4

40s sprint, 40s mosey x 3

60s sprint, 60s mosey x 3

80s sprint, 80s mosey x 4

60s sprint, 60s mosey x 3

40s sprint, 40s mosey x 3

20s sprint, 20s mosey x 4

Grand Finale: 100s sprint, 100s mosey x 1

4.5-5.5ish miles logged

CIRCLE OF TRUST

• Countorama • Nameorama

PRAYER

ANNOUNCEMENTS

• GOMR is filling up.  Get involved.  It’s a hill of a good time.