4-Mile Time Trial

Practice has now officially started and we are well on our way to a great season. Many have put in a lot of hard work over the summer and it showed today. We are so happy with the effort everyone put in today. Majority of the team improved on their time from the summer's time trials.

The boys and girls were both lead by two course records. Ian set a boy's course record of 23:06 and Emma set a girl's course record of 29:30. The fast times continued as the majority of runners ran personal best times for the 4-mile xc course.

Results from today's time trial and for the remainder of the season's meets can be found at the link below. This "results" link is also located on the team's website on the right had side of the cross country page.

http://spreadsheets.google.com/pub?key=p_aaSRZchG3SulAbnejMMcw

Tuesday and Wednesday's practice will be easy to medium runs to recover from today's hard effort. Thursday will be our next hard workout. Some have done the workout before, but most will be doing it for the first. The workout is called "The Haslett" which consist of the following

• Blue
• 1600m track, 1-mile xc loop, 800m track, 1-mile xc loop, 400m track
  
• Yellow
• 1200m track, 1-mile xc loop, 800m track, 1-mile xc loop, 400m track
  
• White
• 800m track, 1-mile xc loop, 400m track, 1-mile xc loop, 400m track

The rest between the hard efforts for "The Haslett" is about 400m. This is one of our hardest workouts and you should be running close to your maximum effort.

Happy Running!