Today we began the second half of our regular season with strong racing at Bethel High School.
The girls pulled away with a victory against Oxford and a loss to Bethel (25-32). The girls were lead by Jeanne Theleen who set a new Bethel course record of 20:45. Jeanne was followed by Kathleen Mooney (5th, 23:31), Sara Greco (7th, 23:49), Chloe Laverack (11th, 24:15), Kizzy Donnelly (12th, 24:18), Mel Urquhart (13th, 24:25), and Katie Noel (15th, 25:00).
The boys defeated both Bethel and Oxford behind the racing of Jake Critelli. Jake won the boys race in a time of 17:48. He was followed by Colin McCrory (2nd, 17:50), Phil Critelli (4th, 18:10), Jon Bauer (5th, 18:12), Matt McDonald (6th, 18:49), Marc Romano (8th, 19:05), and Jackson Burzynski (9th, 19:27).
Congratulations on a good race and good luck next week.
Wednesday, September 24, 2008
Sunday, September 21, 2008
Bethel Invitational
We had a good day on Saturday at the Bethel Invitational. We had three top ten finishes and both the boys and girls finished in the top 10 overall for team scores.
The girls finished 9th out of 17 teams scoring 237 points. Jeanne Theleen lead the way with a 4th place finish and a time of 19:53. Jeanne was followed by Kathleen Mooney (56th, 23:40), Sara Greco (59th, 23:48), Jessi Johnson (71st, 24:22), Mel Urquhart (80th, 24:32), and Kizzy Donnelly (91st, 25:09).
The boys finished 4th overall, with 101 points. Jake Critelli lead the boys with 7th place finish in a time of 17:43. Colin McCrory finished 10th (17:51), while Phil Critelli finished 14th (18:00), Jon Bauer finished 35th (18:43), Matt McDonald finished 37th (18:44), Marc Romano finished 45th (19:10), and Jason Adams finished 86th (20:30).
The JV girls were lead by Kim Suchy's 67th place finish (26:13). The boys JV were lead by Lou Cassano (32nd, 20:10). The girls freshman were lead by Gabby Holguin (13th, 11:33) while the boys freshman were lead by Mike Berlant (20th, 9:41).
Congratulations on a good day. Good luck on Wednesday when we return to Bethel to face both Bethel and Oxford.
Coach Loiseau
The girls finished 9th out of 17 teams scoring 237 points. Jeanne Theleen lead the way with a 4th place finish and a time of 19:53. Jeanne was followed by Kathleen Mooney (56th, 23:40), Sara Greco (59th, 23:48), Jessi Johnson (71st, 24:22), Mel Urquhart (80th, 24:32), and Kizzy Donnelly (91st, 25:09).
The boys finished 4th overall, with 101 points. Jake Critelli lead the boys with 7th place finish in a time of 17:43. Colin McCrory finished 10th (17:51), while Phil Critelli finished 14th (18:00), Jon Bauer finished 35th (18:43), Matt McDonald finished 37th (18:44), Marc Romano finished 45th (19:10), and Jason Adams finished 86th (20:30).
The JV girls were lead by Kim Suchy's 67th place finish (26:13). The boys JV were lead by Lou Cassano (32nd, 20:10). The girls freshman were lead by Gabby Holguin (13th, 11:33) while the boys freshman were lead by Mike Berlant (20th, 9:41).
Congratulations on a good day. Good luck on Wednesday when we return to Bethel to face both Bethel and Oxford.
Coach Loiseau
Tuesday, September 16, 2008
9/16 Meet Results
Today we had our second dual meet at Happy Landings Farm in Brookfield. While the team scores don't show it, we showed how we are improving as the season progresses. We are setting ourselves up for a strong finish to the season.
The girls finished the day 1 and 2. We beat Brookfield 22 to 37 while losing to Weston 31-24 and Immaculate 34-21. Jeanne Theleen lead the way with a second place finish (19:52). Jeanne was followed by Kathleen Mooney (23:23, 9th), Kizzy Donnelly (24:16, 14th), Jessi Johnson (24:22, 15th), Mel Urquhart (24: 31, 17th), Sara Greco (24:32, 18th), and Chloe Laverack (24:35, 20th).
The boys also finished 1 and 2. We beat Immaculate 20 to 41 while losing to Weston 32-25 and Brookfield 31-25. Colin McCrory was the first boy to cross the finish line, finishing 7th with a time of 17:24. Jake Critelli finished 8th (17:32), Phil Critelli finished 10th (17:53), Marc Romano finished 13th (18:15), Matt McDonald finished 15th (18:30), Jon Bauer finished 16th (18:31), and Jackson Burzynski finished 19th (19:00).
Congratulations on a good day and good luck on Saturday.
Coach Loiseau
The girls finished the day 1 and 2. We beat Brookfield 22 to 37 while losing to Weston 31-24 and Immaculate 34-21. Jeanne Theleen lead the way with a second place finish (19:52). Jeanne was followed by Kathleen Mooney (23:23, 9th), Kizzy Donnelly (24:16, 14th), Jessi Johnson (24:22, 15th), Mel Urquhart (24: 31, 17th), Sara Greco (24:32, 18th), and Chloe Laverack (24:35, 20th).
The boys also finished 1 and 2. We beat Immaculate 20 to 41 while losing to Weston 32-25 and Brookfield 31-25. Colin McCrory was the first boy to cross the finish line, finishing 7th with a time of 17:24. Jake Critelli finished 8th (17:32), Phil Critelli finished 10th (17:53), Marc Romano finished 13th (18:15), Matt McDonald finished 15th (18:30), Jon Bauer finished 16th (18:31), and Jackson Burzynski finished 19th (19:00).
Congratulations on a good day and good luck on Saturday.
Coach Loiseau
Sunday, September 14, 2008
Upcoming Meets
I have some information to pass onto you about upcoming meets.
Coach Loiseau
- Our next meet (Tuesday, September 16) will be at Happy Landings park in Brookfield. It is on route 25 in Brookfield, just north of Whisconier Rd.
- The Bethel Invitational is on Saturday, September 20 at Bethel High School. The bus will leave the high school at 8:00 AM. Here is the race schedule: Girls Freshmen 9:30, Boys Freshmen 10:00, Girls JV 10:30, Boys JV 11:10, Girls Varsity 11:40, and Boys Varisty 12:20.
- The meet on Tuesday, September 23 at Bethel has been moved to Wednesday, September 24.
- The 50th annual Nonnewaug Invitational has been scheduled for Saturday, October 4th. We will leave the high school at 11:45. Here is the race schedule: Girls JV 1:00, Boys JV 1:40, Girls Varsity 2:40, and Boys Varsity 3:10.
- Finally, we will not be attending the Wickham Invitational on Saturday, October 11th.
Coach Loiseau
Windham Invitational Results
Pomperaug performed well at the Windham Invitational on Saturday. There were many solid individual performances and team performances.
The boys varsity team finished 7th in the Boys Varsity Two race, their best finish in at least five years. Phil Critelli lead the way with a 17th place finish (17:03). Following Phil were Jake Critelli (17:10, 22nd), Colin McCrory (17:29, 36th), Matt McDonald (17:52, 46th), Jon Bauer (18:32, 70th), Marc Romano (18:43, 77th), and Lou Cassano (19:44, 106th).
The girls varsity team finished 14th in the Girls Varsity Two race. Katie Noel lead our girls with a 64th place finish (23:13). She was followed by Mel Urquhart (24:11, 74th), Chloe Laverack (24:12, 75th), Jessi Johnson (24:18, 76th), and Kizzy Donnelly (24:41, 79th).
In the other races, Danny Walters lead our boys JV team with a 66th place finish (19:54). In the 2.1 mile freshman races, Jackson Burzynski lead the boys with a 10th place finish (12:46) and Kathleen Mooney lead the girls with a 14th place finish (15:20). In the girls JV race, Christina Duncan was the first Panther to cross the finish line in a time of 25:51 (102nd place).
Congratulations to all the runners who ran on Saturday. You all performed well at the first invitational of the season. Our team results are posted below. Overal race results can be found at http://www.mysportsresults.com/Results/XC2008/WindhamInv08.html.
Coach Loiseau
The boys varsity team finished 7th in the Boys Varsity Two race, their best finish in at least five years. Phil Critelli lead the way with a 17th place finish (17:03). Following Phil were Jake Critelli (17:10, 22nd), Colin McCrory (17:29, 36th), Matt McDonald (17:52, 46th), Jon Bauer (18:32, 70th), Marc Romano (18:43, 77th), and Lou Cassano (19:44, 106th).
The girls varsity team finished 14th in the Girls Varsity Two race. Katie Noel lead our girls with a 64th place finish (23:13). She was followed by Mel Urquhart (24:11, 74th), Chloe Laverack (24:12, 75th), Jessi Johnson (24:18, 76th), and Kizzy Donnelly (24:41, 79th).
In the other races, Danny Walters lead our boys JV team with a 66th place finish (19:54). In the 2.1 mile freshman races, Jackson Burzynski lead the boys with a 10th place finish (12:46) and Kathleen Mooney lead the girls with a 14th place finish (15:20). In the girls JV race, Christina Duncan was the first Panther to cross the finish line in a time of 25:51 (102nd place).
Congratulations to all the runners who ran on Saturday. You all performed well at the first invitational of the season. Our team results are posted below. Overal race results can be found at http://www.mysportsresults.com/Results/XC2008/WindhamInv08.html.
Coach Loiseau
Thursday, September 11, 2008
Windham Invitational Information
On Saturday, September 13, we will be competing in the 30th annual Windham Invitational in Willimantic, CT. This is the first invitational of the season and a good way to begin our big competitions.
All freshman will be racing in the freshman race, while the remaining top seven runners will be in the varsity race. Everybody else will be racing the JV races.
The bus will leave the high school at 7:00 AM.
Here is the race schedule:
Directions:
Take I-84 east through Hartford to Route 384 (Exit 59). Pick up Route 6 in Bolton. At intersection of Route 6 and 66 in Columbia, continue (left) on route 6 toward Willimantic. Take second exit marked for Eastern Connecticut State University/ Route 195. At end of ramp, turn right onto High Street. As you crest the hill, Windham High School will be on your left.
All freshman will be racing in the freshman race, while the remaining top seven runners will be in the varsity race. Everybody else will be racing the JV races.
The bus will leave the high school at 7:00 AM.
Here is the race schedule:
- Boys JV: 9:30
- Boys Freshmen: 11:10
- Girls Freshmen: 11:35
- Girls JV: 12:15
- Boys Varsity: 1:10
- Girls Varsity: 1:40
Directions:
Take I-84 east through Hartford to Route 384 (Exit 59). Pick up Route 6 in Bolton. At intersection of Route 6 and 66 in Columbia, continue (left) on route 6 toward Willimantic. Take second exit marked for Eastern Connecticut State University/ Route 195. At end of ramp, turn right onto High Street. As you crest the hill, Windham High School will be on your left.
Wednesday, September 10, 2008
9/10 Home Meet
With our first meet completed, we met our first challenge of the season. We ran our first race and we saw what we can accomplish and we see where we need to improve.
In the girls race, Jeanne Theleen lead the way, winning the10th dual meet race of her career. She set the course record with a time of 20:38. Following her on varsity today was Kathleen Mooney (23:50), Sara Greco (24:15), Jessi Johnson (24:22), Mel Urquhart (24:29), Katie Noel (24:29), and Jess Urquhart (24:36). Unfortunately, we were unable to pull off a victory today. Despite the team scores, we had many people improve upon their times from last week's time trial. As we keep improving, we will be passing more and more opponents.
The boys race featured many close battles amongst Pomperaug, Joel Barlow, and New Fairfield. While we did lose to both Joel Barlow and New Faifield, it was extremely close with both teams, including a 1 point loss to New Fairfield. The varsity boys were lead by Colin McCrory's 3rd place finish (17:26). Following Colin were Phil Critelli (17:58), Jake Critelli (18:05), Matt McDonald (18:17), Marc Romano (18:51), Jon Bauer (19:05), and Jackson Burzynski (19:39). There were many runners who drammatically improved upon their time and will be happy with their performance. As the season goes on, we will see that we can compete with everybody in the league.
This is good start to the season. There are many ways in which we can improve but ss long as we keep on challenging ourselves, the season will keep on getting better.
Coach Loiseau
ps. results are linked below on the left
In the girls race, Jeanne Theleen lead the way, winning the10th dual meet race of her career. She set the course record with a time of 20:38. Following her on varsity today was Kathleen Mooney (23:50), Sara Greco (24:15), Jessi Johnson (24:22), Mel Urquhart (24:29), Katie Noel (24:29), and Jess Urquhart (24:36). Unfortunately, we were unable to pull off a victory today. Despite the team scores, we had many people improve upon their times from last week's time trial. As we keep improving, we will be passing more and more opponents.
The boys race featured many close battles amongst Pomperaug, Joel Barlow, and New Fairfield. While we did lose to both Joel Barlow and New Faifield, it was extremely close with both teams, including a 1 point loss to New Fairfield. The varsity boys were lead by Colin McCrory's 3rd place finish (17:26). Following Colin were Phil Critelli (17:58), Jake Critelli (18:05), Matt McDonald (18:17), Marc Romano (18:51), Jon Bauer (19:05), and Jackson Burzynski (19:39). There were many runners who drammatically improved upon their time and will be happy with their performance. As the season goes on, we will see that we can compete with everybody in the league.
This is good start to the season. There are many ways in which we can improve but ss long as we keep on challenging ourselves, the season will keep on getting better.
Coach Loiseau
ps. results are linked below on the left
Saturday, September 06, 2008
Time Trial
After a hot and humid week, the cross country team had their annual Pie Run on Friday. With the girls running a 5,000 meter course for the first time and the entire team tired from a tough week of practice, the team competed against itself to set an opening standard to the season.
With a well picked team, the Purple Platypie, lead by Jeanne Theleen, won the team title. This earned them three pies and Gatorade.
The first boys to place (while holding hands) were Colin McCrory, Phil Critelli, and Jake Critelli. Rounding out the top seven for the boys were Matt McDonald, Marc Romano, Jon Bauer, and Jackson Burzynski.
The top girls finisher was Jeanne Theleen. Also finishing in the top seven were Kathleen Mooney, Katie Noel, Sara Greco, Mel Urquhart, Jessi Johnson, and Chloe Laverack.
Everybody performed well, considering how hard they had worked through the week. This sets us up well for our first meet on Tuesday.
With a well picked team, the Purple Platypie, lead by Jeanne Theleen, won the team title. This earned them three pies and Gatorade.
The first boys to place (while holding hands) were Colin McCrory, Phil Critelli, and Jake Critelli. Rounding out the top seven for the boys were Matt McDonald, Marc Romano, Jon Bauer, and Jackson Burzynski.
The top girls finisher was Jeanne Theleen. Also finishing in the top seven were Kathleen Mooney, Katie Noel, Sara Greco, Mel Urquhart, Jessi Johnson, and Chloe Laverack.
Everybody performed well, considering how hard they had worked through the week. This sets us up well for our first meet on Tuesday.
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Top 10 State Open Performances
- 2 Ann Cullagh 1985 14:01 So
- 4 Joe Carpisassi 1993 17:04 So
- 6 Ann Cullagh 1986 15:14 Jr
- 7 Brittany Mendelson 2010 19:26 So
- 8 Ann Cullagh 1984 14:01 Fr
- 10 Colin McCrory 2010 16:26 Sr
Top 10 Class Championship Finishes
- 1 Ann Cullagh 1985 (M) 14:09 So
- 1 Joe Carpisassi 1994 (MM) 16:34 Jr
- 1 Brittany Mendelson 2011 (L) 19:34 Jr
- 2 Ann Cullagh 1986 (M) 15:17 Jr
- 2 Joe Carpisassi 1993 (M) 17:01 So
- 2 Kevin Somok 1999 (MM) 16:34 Sr
- 2 Brittany Mendelson 2010 (L) 19:42 So
- 3 Ann Cullagh 1987 (M) 15:29 Sr
- 3 John Chesto 1988 (M) 17:46 Sr
- 3 Shane Kearns 1996 (MM) 17:23 Jr
- 4 Marnie Bartolomeo 1987 (M) 15:32 So
- 4 Colin McCrory 2010 (L) 16:38 Sr
- 4 Sean McLaughlin 1988 (M) 16:46 Jr
- 4 Jeanne Theleen 2008 (L) 19:44 Sr
- 5 Jeanne Theleen 2007 (L) 17:00 Jr
- 5 Justin Lynch 1993 (M) 17:17 So
- 5 Justin Lynch 1994 (MM) 17:03 Jr
- 5 Brittany Mendelson 2009 (L) 20:15 Fr
- 6 Brett Romano 1996 (MM) 17:08 Sr
- 6 Joe Carpisassi 1991 (M) 17:17 Fr
- 6 Nicole Goode 1989 (M) 16:31 Jr
- 6 Shane Kearns 1997 (MM) 17:50 Sr
- 7 Jeanne Theleen 2006 (L) 16:56 So
- 7 Sarah Rosasco 1996 (MM) 17:10 Jr
- 7 Sara Greco 2009 (L) 20:16 So
- 8 Jon Bauer 2010 (L) 16:49 Sr
- 8 Brendan McNeish 2003 (MM) 16:51 Sr
- 8 Colin McCrory 2009 (L) 17:19 Jr
- 8 Sean McLaughlin 1989 (M) 18:22 Sr
- 9 Kevin Somok 1997 (MM) 17:54 So
- note: girls ran 4k until 2007, run 5k 2008 - present
Top 5 SWC Championship Finishes
- 1 Jeanne Theleen 2006 15:49 So
- 1 Jeanne Theleen 2005 16:10 Fr
- 1 Kevin Somok 1999 16:25 Sr
- 1 Shane Kearns 1996 16:34 Jr
- 1 Brittany Mendelson 2010 18:38 So
- 1 Brittany Mendelson 2011 19:48.9 Jr
- 2 Colin McCrory 2010 15:35 Sr
- 2 Jeanne Theleen 2008 19:45 Sr
- 2 Brittany Mendelson 2009 19:54 Fr
- 3 Brett Romano 1996 15:50 Sr
- 3 Jeanne Theleen 2007 15:57 Jr
- 3 Lizzie Nyitray 1999 16:33 Sr
- 3 Rob Rosasco 2001 16:46 Sr
- 3 Sara Greco 2009 19:59 So
- 4 Sara Rosasco 1997 15:46 Sr
- 5 Jon Bauer 2010 15:59 Sr
- 5 Sara Rosasco 1996 16:00 Jr
- 5 John Critelli 2002 16:36 Jr
- 5 Kasey Sullivan 2002 16:39 Fr
- 5 Kevin Somok 1997 16:40 So
- 5 Colin McCrory 2009 17:06 Jr
- 5 Tim Gannon 1996 17:07 So
- note: girls ran 4k until 2007, run 5k 2008 - present
Pomperaug Cross Country Hall of Fame
- Dave Ahearn - '82 Captain, 3yrs Varsity. Held 4 school records.
- Tim Dillistin - '82 Captain, 3yrs varsity. Set old course record.
- Clare Bean - '81. 1st PHS qualifier for Class M. Set 3 school records.
- Mike Kepics - '84 Capt. In four years, never missed a race or finished out of our top 5.
- Ray Peterson - '86 Capt. 3yrs varsity. Set old course record. Team's lead runner 36 races.
- Ken Schielke - '86 Capt. Tied/won 11 races. Ran at SCSU.
- Ann Cullagh - '85-86-87 Capt. 3 times WCC champion. Set old course record. Undefeated in 33 dual meets over 3 seasons. 1985 Class M State Champion, 2nd in 0pens. 3 times All-State. Set 5 conference course records. Ran at Fordham University
- Rob Johnson - '88 Capt. Co-designer/builder of home course. Ran at Marist College
- Jon Chesto - '88 Capt. Co-designer/builder of home course. Tied Old course record. Won Woodbury Inv. New Haven 20K, 3rd Class M & WCC. Ran at Weslyan University
- Sean McLaughlin - '89 Capt. Won Woodbury Inv. All Class M.
- Marnie Bartolomeo - '88-89 Capt. of 2 state championship teams. In 4yrs, never finished out of top 4 on team. Winner of 13 dual meets, 1987 Woodbury Inv.
- Nicole Goode - '90 Capt. 1989 6th in Class M & WCC. Won 9 dual meet races. Ran at Smith College.
- Loree Maloney - '90 Capt. 4yrs varsity runner. Finished in our top 5 of every race. 3 times ran in state opens. Ran at SCSU
- Kristen White - '91 Capt. 4yrs varsity runner. 4 times qualified for state opens.
- Jennifer Kearny - '93 Capt. Home course record. Ran at SCSU.
- Joe Carpisassi - '93-94 Capt. Home course/WCC course record. '92-93-94 WCC champion and All-State. '93 4th at State Opens, All-New England (14th). 1st place in 26 dual meets, '93 winner Woodbury Inv., '94 winner Bethel Inv., '94 Class MM Champion. Ran at University of Maryland and North Carolina.
- Justin Lynch - '94 Capt. WCC 3rd '93, 4th '94, Class M 5th '93, Class MM 5th '94.
- Mike Tegler - '94. 4 years varisty. WCC 9th '94, 14th '93, 8th '92.
- Brett Romano - '96 Capt. SWC 3rd '96, Class MM '6th. Ran at Colorado.
- Shane Kearns - '97 Capt. 4 years varsity. Class MM 6th '97, '96 1st SWC, 3rd Class MM. 1st in 22 dual meets
- Sara Rosasco - '97 Capt. All-State, 4th SWC '97, 10th Class MM '96, 5th SWC '96, 7th Class MM '97. 1st in 22 dual meets.
- Tim Gannon - '98 Capt. SWC twice top 8, 4 times varsity, home course record '98.
- Lizzie Nyitray - '99 All-State '99 (8th Class MM), All-SWC '99 (4th), 1st in 14 dual meet races. Ran at Boston College.
- Kevin Somok - 99 Capt. All-State '99 (2nd Class MM), SWC Champion '99, 2nd in Wickham seeded race '99, 35th in New Englands, 1st in 14 dual meet races. Ran at Notre Dame
- Casey Cole - '99 Capt. 6th SWC '99, All-State '99 (8th Class MM)
- Rob Rosasco - '01 Capt. All-SWC '01 (3rd), 2nd at Windham Inv, 2nd at Nonnewaug, 12th Class L. Ran at Kansas.
- Brenden McNeish - '02-03 Capt. All-State '03 (8th Class MM), All-SWC '03 (4th). 1st at Nonnewaug '03. Ran at Brandeis and Richmond.
- John Critelli - '03 Capt. All-SWC '01 (8th), '02 (5th), '03 (8th). 3yrs as a top 3 finisher on team. Ran at Southern Connecticut.
- Kasey Sullivan - '05 Capt All-SWC '02 (5th) '03 (11th) '04 (6th) '05 (8th). Qualified for State Opens in '02, '03, '04. Set home course record '04 & '05. 4yrs as the top finisher on the team. Runs at Southern Connecticut.
- Jeanne Theleen - ''07 & '08 Capt. SWC champion '05 & '06. All-State '06 (7th), '07 (5th) & '08 (4th). Qualified for State Opens in '05 - '08. Qualified for New England Championships '07 & '08. All-SWC '05 - '08. 2nd at Nonnewaug Inv ('05, '06, '07). 2nd at Windham Inv ('06), 3rd in '07. 1st at Bethel Inv '06, 3rd in '07, 4th in '08. Set Pomperaug course record '08. 1st in 16 different races.
- Colin McCrory - '10 Capt. All-New England '10 (23rd). All-State '09 (8th) & '10 (4th). All-SWC '09 (5th) and '10 (2nd). Qualified for State Opens in '08, '09, & '10. 10th at State Opens in '10. Qualified for New England Championships in '09 & '10. 1st Nonnewaug Inv. ('10). Runs at Tufts.
- Sara Greco - '11 Capt. All-State '09 (7th). All-SWC '09 (3rd), '10 (7th). Qualified for State Opens in '09. Qualified for New England Championships in '09. 1st at Bethel Inv '09, '10. 1st at Windham Inv '10. Won 8 meets. Set Pomperaug course record in '09.
Cross Country Schedule
Race Paces and Training Paces
5000 m | race pace |
16:30 | 5:19 |
16:45 | 5:24 |
17:00 | 5:29 |
17:15 | 5:33 |
17:30 | 5:38 |
17:45 | 5:43 |
18:00 | 5:48 |
18:30 | 5:58 |
19:00 | 6:07 |
19:30 | 6:17 |
20:00 | 6:27 |
20:30 | 6:36 |
21:00 | 6:46 |
22:00 | 7:05 |
23:00 | 7:25 |
24:00 | 7:44 |
25:00 | 8:03 |
26:00 | 8:23 |
27:00 | 8:42 |
Tempo Runs: Race Pace + 20 seconds
Threshold Intervals: Race Pace - 20 seconds
Standard/Distance pace: Race Pace + 2 minutes
Recover pace: Race pace + 2:30 to 3 minutes