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Date/Time
Date(s) - 08/01/2023
5:30 am - 6:30 am
Site Q - One Man Band
Location
Necropolis
Categories
Tuesdays runs have moved to join back up with the ruckers at the Necropolis, but this time on the back side. We have quick access to paths along Maumee on both sides of the river.
Backblast for Lower Necropolis run on 8/1/23
PAX
Isoceles
Nitrous
Fossil
One Man Band
Tarnished
Coconut (Q)
Cadence work run
1- establish baseline stride-length and cadence during ‘warm up’ phase of the run. (1/4 mile from dixie bridge to orleans park), jog to the wall for main THANG
2- set 170 cadence on metronome and run laps up the ramp, across the top, down the stairs attempting to maintain the turnover rate on the speaker. (3-5 laps)
–speaker was too quiet. I didn’t check this before hand. oops.
3-reverse route to run up stairs then down ramp at the same 170 cadence (2-3 laps)
4-skipping drills along the trail to hood park
5-cool-down jog back to the Necropolis, again checking stride length and cadence on the same 1/4 mile stretch. found that stride had increased a little (warmed up and loose) and cadence had increased a little bit. So overall pace was a good bit faster (1 min/mile)
COT-Iso 6.
Honored to lead and have fun with 5 willing and eager gents today!