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Flotrack's Workout Wednesday, Season 5
Flotrack's Workout Wednesday, Season 5

NAU Lumberjacks WOW - "Mile Repeats"

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NAU Lumberjacks WOW - "Mile Repeats" 19752 views

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Uploaded by Ryan From Flotrack | November 10, 2010

For the second time during the 2010 Cross Country season Flotrack brings you double WOWs! This time we're at 7,000 feet in Flagstaff Arizona to join the #7 ranked NAU Lumberjacks for some mile repeats!
Workout:
5-6 x mile on 7 minute cycles
- this means every 7 minutes you start the next rep. If you run 5:00, then you have a 2:00 break.
Elevation: 7,000 feet
Music:
Galactic "Percussion Interlude"
JoeFlo "Ohio"
His Boy Elroy "Fingerpaint (Moved Mix)"
TV/TV "Let It Go"

Speakers: Eric Heins, David McNeill, Diego Estrada
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Comments90 comments

 pete 6 months ago

the person who commented as chris you are the biggest idiot in the world do you know who the guy with the pony tail is? Thats david Mcneill. Chris you are such a dumb . and because you cant read hes having stomach problems.

Max Weinstein 8 months ago

This was a great coverage.

What is the song playing throughout most of the workout?
His Boy Elroy "Fingerpaint (Moved Mix)"

Anonymous Coward 12 months ago

Anyone else notice Diego was wearing a scarf during the warmup shot.

Anonymous Coward 1 year ago

Take it easy man... you are not allowed to insult the people :S

AC 1 year ago

VVV dumbass

Gazzella 1 year ago

sorry i read well.... yeah u are right Ohio is nowhere to be found

Gazzella 1 year ago

AC

can u pass me the song of Joe Flo "ohio"??? i can't find it anywhere..
this is my mail: inchina@hotmail.it thx a lot

AC 1 year ago

Yeah Ohio by FloJoe is nowhere to be found

Runner 1 year ago

Where can we find the music from this video? Can't find it anywhere on youtube or itunes..

nick 2 years ago

was it necessary for them to use the same tv/tv song in the end of this WOW as they used throughout the Ok St. mile repeat workout?

Chris Reynolds 2 years ago

This was a great coverage.

What is the song playing throughout most of the workout?

Nice 2 years ago

same music as the pac-10 course preview (hisboyelroy), excellent choice Ryan, and keep up the fantastic WOW's.

AZtj 2 years ago

Looking good out there, Tim Freriks!

music 2 years ago

who's got a download link for let it go by tv/tv? (the last song that played) i can't find it anywhere

2 years ago

I think Bright Future was making a reference that Diego is in comparable shape to that of Germa in 08' which led him to a 1331 5k. So it is possible for Diego to do the same come outdoor!

topper harley 2 years ago

(Bright Future about 14 hours ago.
Thought this was cool. I took into effect the 9.1 second conversion that is recognized by the NCAA regulations for the elevation of Flagstaff (7k feet) which is the conversion for a mile distance. Look at the comparison of German and DIego's Times! Very similar. Only difference being Diego recieved roughly 2 minutes of recovery between each set, while German recieved 3-4 minutes. That being said, I think thi workout bodes well for Mr. Estrada!! Outdoors he's gonna roll! 13:30? 28:20? I think so!!

Diego (2-2.5min recov) German (3-4min recov)
#1 4:40 #1 4:47
#2 4:41 #2 4:43
#3 4:37 #3 4:37
#4 4:33 #4 4:32
#5 4:33 #5 4:30
#6 4:28 #6 4:16)
In 2008 when OSU did the mile repeats, German was only 17 at the time. Diego is 20. Like to see what German would now do in the mile repeats.
german would prbly run slower now

topper harley 2 years ago

(Bright Future about 14 hours ago.
Thought this was cool. I took into effect the 9.1 second conversion that is recognized by the NCAA regulations for the elevation of Flagstaff (7k feet) which is the conversion for a mile distance. Look at the comparison of German and DIego's Times! Very similar. Only difference being Diego recieved roughly 2 minutes of recovery between each set, while German recieved 3-4 minutes. That being said, I think thi workout bodes well for Mr. Estrada!! Outdoors he's gonna roll! 13:30? 28:20? I think so!!

Diego (2-2.5min recov) German (3-4min recov)
#1 4:40 #1 4:47
#2 4:41 #2 4:43
#3 4:37 #3 4:37
#4 4:33 #4 4:32
#5 4:33 #5 4:30
#6 4:28 #6 4:16)
In 2008 when OSU did the mile repeats, German was only 17 at the time. Diego is 20. Like to see what German would now do in the mile repeats.

Lanz 2 years ago

Awesome workout guys...Goodluck at Regionals! Go Jacks!

Living Vicariously 2 years ago

this was awesome, best WOW in a while

Lumberjack 2 years ago

hey ryan who was the other camera men?
cause i saw someone filming you and
the NAU team.

10 out of 5 stars.. (no typo) =]
The other camera man was NAU's XC/TF media relations contact, Eric DeSalvo.

2 years ago

IT IS NOT A 2 SECOND CONVERSION!! FOR A SINGLE MILE EFFORT IT IS 9.3 AS STATED BEFORE, LOOK IT UP UNDER THE NCAA REGULATION FOR CONVERSION CHARTS! THOSE CONVERSION ARE RECOGNIZED FOR QUALIFYING STANDARD PURPOSES ETC..

THAT BEING SAID! THE CUMULATIVE EFFORT CAUSES FOR MINIMAL RECOVERY SO IF YOU ASK ME, MORE TIME SHOULD BE ADDED.
SOMETHING INTERESTING: A 5K CONVERSION AT 7K FEET IS 41 SECONDS, BUT IF YOU GO JUST OFF OF THE 9.3 SECONDS PER MILE IT WOULD BE A TOTAL OF 27.9 SECONDS YES? YET IT IS 41 BECAUSE OF THE CUMULATIVE EFFECT. UNTIL YOU HAVE RUN AND DONE A HARD EFFORT AT 7000 FEET, YOU CAN GO AHEAD AND CONTINUE TO DISAGREE!! BUT YOU ARE ULTIMATELY IN THE WRONG.

at altitude 2 years ago

Those conversion tables only work for a single mile effort. At altitude the effects are cumulative. You don't recover as fast. So, the conversion applied to the last effort should be greater than the conversion applied to the first effort.

2 years ago

if you were to convert their times to sea level, what you're seeing is only 2 seconds slower than the same effort would give you sea level
that's incorrect. And obviously you haven't ever done a workout at 7,000 ft. Do one, then talk.

Chris 2 years ago

The guy with the pony tail take off the first few repeats and then gets back in the group. I HATE running with teammates like that!

Manage the same pace throughout the workout you idiot!
you're an idiot, and i hope you're embarrassed when he wins nats.

2 years ago

2 seconds is INcorrect. If you look at the NCAA altitude adjustments for 2010 used for qualifying purposes the mile is +9.3 seconds. Now, this is for 4:06 sea level pace, so obviously it will be a little slower since they are running slower. But definitely not 2 seconds. 9.1 seems quite reasonable.

Conversion 2 years ago

Chris...it's David McNeil...

Also, from what I checked I only saw a 2 second altitude conversion at 7,000 ft. if the calculator is correct. I was thinking this workout was ridiculously good then was kind of disappointed to see that. Still a good WOW.
I also checked, and 2 seconds is correct. Sorry dude who is disagreeing

2 years ago

Chris...it's David McNeil...

Also, from what I checked I only saw a 2 second altitude conversion at 7,000 ft. if the calculator is correct. I was thinking this workout was ridiculously good then was kind of disappointed to see that. Still a good WOW.

2 years ago

that video was AWESOME

Chris 2 years ago

The guy with the pony tail take off the first few repeats and then gets back in the group. I HATE running with teammates like that!

Manage the same pace throughout the workout you idiot!

Eric Strand 2 years ago

Where is Kam?