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Workout Wednesday: Repeat 400's at Altitude with ASU

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August 20th, 2014. As championship season approaches, it is always nice to look back at how we got here. Arizona State welcomes Flotrack to their summer training venue located in Payson, AZ. Saucony Flo50 #1 ranked Shelby Houlihan leads the ASU women and Ryan Herson leads the men in a tough 400m interval workout. Altitude: 5200 ft. Workout: 12-16 x 400m Pace: Race simulation pace, cutdown style, last few "hammers" Women: 82-74 seconds* Men: 75-68 seconds* Recovery: 60-90 second jog back to the start *Athletes were broken up into several groups, paces varied among groups