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Wednesday morning track at W-L High School in Arlington
CREATED: 05/06/16 by kawaik REPLIES: 39
kawaik    JOINED: 1/7/11    POSTS: 46
RE: Wednesday morning track at W-L High School in Arlington
POSTED: 7/12/16 1:40 PM

We are meeting as usual at 6am for warm up and 6:15 am for workout tomorrow (7/13). We usually finish around 7:15am. It is ok if you need to leave earlier and/or modify your workout.

Kyoko

kawaik    JOINED: 1/7/11    POSTS: 46
RE: Wednesday morning track at W-L High School in Arlington
POSTED: 7/19/16 7:39 PM

We are meeting as usual at 6 am (warm up) and 6:15 am drills & track workout tomorrow (7/20).

Kyoko

kawaik    JOINED: 1/7/11    POSTS: 46
RE: Wednesday morning track at W-L High School in Arlington
POSTED: 7/26/16 4:28 PM

Congratulations to those who raced this weekend! (NYC Triathlon, IMLP etc.) I know Coach Jule (NYC Tri) and Yuchen (IMLP) are among them from the W-L HS track group. Great job!!!

We are meeting as usual at 6am for warm up and 6:15am for workout tomorrow (7/27).

See you.

Kyoko

kawaik    JOINED: 1/7/11    POSTS: 46
RE: Wednesday morning track at W-L High School in Arlington
POSTED: 8/02/16 3:39 PM

W-L HS track is on as usual tomorrow morning (Aug 3).

Kyoko

kawaik    JOINED: 1/7/11    POSTS: 46
RE: Wednesday morning track at W-L High School in Arlington
POSTED: 8/09/16 5:11 PM

We are meeting at W-L HS at 6 am tomorrow (8/10) as usual. Jule is planning to bring a fun workout set tomorrow.

Kyoko

kawaik    JOINED: 1/7/11    POSTS: 46
RE: Wednesday morning track at W-L High School in Arlington
POSTED: 8/16/16 4:31 PM

W-L- HS track is on as usual. (Aug 16). 6 am for warm up and 6:15 am for workout. See you tomorrow.

Kyoko

kawaik    JOINED: 1/7/11    POSTS: 46
RE: Wednesday morning track at W-L High School in Arlington
POSTED: 8/23/16 6:48 PM

W-L HS track is meeting as usual (Aug 24) at 6 am for warm up and 6:15 am for workout.

Kyoko

kawaik    JOINED: 1/7/11    POSTS: 46
RE: Wednesday morning track at W-L High School in Arlington
POSTED: 9/06/16 1:44 PM

We are modifying tomorrow's (9/7) track workout for Nations Triathlon taper week.

After the warm up and drills, the main set would be
1 x 1200 at 10 K or slower pace and 2 x 800 (straight fast and curb jog).

So this is shorter than usual session (total main set is 2800 meter.) followed by organized cool down. Probably we finish by 7am.

Please join us at 6am for warm up and 6:15am for drills and workout.

Kyoko

kawaik    JOINED: 1/7/11    POSTS: 46
RE: Wednesday morning track at W-L High School in Arlington
POSTED: 9/27/16 5:22 PM

I am sorry for the short notice. But, we are taking a week off for tomorrow's (9/28) W-L HS track. This is the first time we are not meeting since we started the morning track in May at the W-L HS.
We are resuming the track next Wednesday (10/5). See you next week.

Kyoko

kawaik    JOINED: 1/7/11    POSTS: 46
RE: Wednesday morning track at W-L High School in Arlington
POSTED: 10/03/16 7:15 PM

W-L HS track is on this Wednesday (10/5). If you have a small or head lights, please bring it. The track is still dark when we start.

Here is the workout from Jule (she will be there).

1600 for time
10 burpees, then 2 min. rest
2 x 800 (30 seconds rest) - aim to beat the total time from the 1600 above
5 burpees after each 800, then rest for allotted time
4 x 400 (20 seconds rest after each) - aim to beat the total time from the 800s above
15 second plank after each 400, then rest for allotted time

Cool down

If you are beginner and/or need to leave early, you can reduce the number of 400 repeats.

See you on Wednesday (6 am for warm up and 6:15 am for workout).

Kyoko

ptorresb's ravatar ptorresb    JOINED: 4/11/13    POSTS: 222
RE: Wednesday morning track at W-L High School in Arlington
POSTED: 10/04/16 8:16 AM

What's the meeting time and address?

kawaik    JOINED: 1/7/11    POSTS: 46
RE: Wednesday morning track at W-L High School in Arlington
POSTED: 10/04/16 9:04 AM

Hi Pablo,

Washington- Lee HS address is 1301 N Stafford St, Arlington, VA 22201 and we meet on Wednesdays at 6 am (for warm up) and 6:15 am for workout.

There are two entrances to the track. One from N. Stafford side and the other one is from N. Quincy. If you are driving, you can park on the streets around the track.

Our group meet at the corner of N. Stafford and Washington Blvd. side of the track. Warm up starts at 6 am (on your own but you will see some of us jogging on the track) and get together at our spot at 6:15 am to start workout.

We usually finishes between 7am-7:15am. You can modify your workout if you need to leave early.

Kyoko

Cdubz's ravatar Cdubz    JOINED: 5/20/15    POSTS: 26
RE: Wednesday morning track at W-L High School in Arlington
POSTED: 10/04/16 10:16 AM

Pablo you are coming tomorrow!? Nice!

ptorresb's ravatar ptorresb    JOINED: 4/11/13    POSTS: 222
RE: Wednesday morning track at W-L High School in Arlington
POSTED: 10/04/16 7:33 PM

Call me to make sure I wake up LOL

kawaik    JOINED: 1/7/11    POSTS: 46
RE: Wednesday morning track at W-L High School in Arlington
POSTED: 10/11/16 4:26 PM

Tomorrow's (Oct 12) workout from Jule is

8 x 800, get faster 1-4, then 5-8 1 min rest each one except lap 4. After lap 4 do 30 seconds plank then take 3 min rest.

For those who are beginner and/or need to leave early, do 6 x 800 and divide the set to 1-3 vs 4-6.

See you at 6 am or 6:15 am at the W-L HS track.

Kyoko

kawaik    JOINED: 1/7/11    POSTS: 46
RE: Wednesday morning track at W-L High School in Arlington
POSTED: 10/18/16 7:40 PM

Here is the track workout for tomorrow from Jule. See you at 6 am at W-L HS track.

1 minute FAST
1:00 rest
2 minutes FAST
1:00 rest
5 minutes at 5k pace
2:00 rest
10 minutes at 10k pace
3:00 rest
1 minute FAST
1:00 rest
2 minutes FAST
1:00 rest
5 minutes at 5k pace

Kyoko

kawaik    JOINED: 1/7/11    POSTS: 46
RE: Wednesday morning track at W-L High School in Arlington
POSTED: 10/25/16 6:11 PM

W-L HS track workout tomorrow (10/26).

3 times through
1200 steady pace
2:00 rest
400 fast
1:00 rest

See you at 6am or 6:15 am.

Kyoko

kawaik    JOINED: 1/7/11    POSTS: 46
RE: Wednesday morning track at W-L High School in Arlington
POSTED: 11/01/16 1:39 PM

W-L HS Track workout tomorrow (11/2) from Jule.

3 x 1200 for time! 3 minutes rest between each.

The first one might be the fastest. But, there should not be a significant difference in time between all 3.

See you at 6 am or 6:15 am.

Kyoko

kawaik    JOINED: 1/7/11    POSTS: 46
RE: Wednesday morning track at W-L High School in Arlington
POSTED: 11/08/16 2:56 PM

We are meeting at 6am/6:15 am as usual (11/9). Probably no need to bring a light.

The workout from Jule is:

5 x 400 @ 2:00 rest
1200 easy
5 x 200 @ 1:00 rest (with 200 recovery in between)

See you!

Kyoko

kawaik    JOINED: 1/7/11    POSTS: 46
RE: Wednesday morning track at W-L High School in Arlington
POSTED: 11/15/16 7:31 PM

We are meeting at 6am/6:15 am as usual (11/15).

The workout from Jule is:

4 x 400s (1 minute active recovery)
2 x 800s (2 minutes active recovery)
1 x 1600

See you!

Kyoko

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