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Old 06-22-2006, 05:20 PM   #1
Mike Quon
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Well I had my test today and passed it. It had to be done in under 4 min and 15 sec. I did it last year in 3:58 and did it this time at 3:30. So a pretty good PR for me. Thanks a lot for the info passed on here.

I credit the Crossfit Journal and Interval training for my PR and success. Now I just have to worry about interviews and show them that I'm a good candidate for their dept.
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Old 06-23-2006, 04:39 AM   #2
Anthony Bainbridge
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Nice work Mike! It's great when you can put the training to test and see huge improvements!
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Old 06-23-2006, 07:03 AM   #3
Mike Quon
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Last time I did it I would say that 98% of my training was Long Slow Distance work. This time around, 98% of it was high intensity interval work.

So even though I was EXTREMELY nervous, I was also dying to see how my new training was gonna effect my time. I guess the proof was in the pudding. When I told my dad that I had a 30 sec improvement he said, "I guess those interval thingy's you did worked huh?"

Next time I'm going for the 3 minute mark. I just gotta work more on some specific skills like stair running, vaulting and hurdling.

Oh yeah....TABATAS RULE!
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Old 06-23-2006, 12:40 PM   #4
Dave Campbell
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Mike, what exactly was the test comprised of? Forgive me if you mentioned this in a previous thread.
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Old 06-24-2006, 08:15 AM   #5
Mike Quon
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Here's an outline of the Police Officer's Physical Abilities test.

http://www.ci.springfield.or.us/poli...escription.htm
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Old 06-26-2006, 08:53 AM   #6
Frank DiMeo
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Way to go, Mike!
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