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Date/Time
Date(s) - 02/20/2024
5:30 am - 6:30 am
Site Q - One Man Band
Location
Grantland
Categories
January 30th starts a special 5K training series for 8 weeks led by Coconut. To help with this training we are temporarily moving our run the Grantland, also known as Rotary park, to make use of the loop around the big field. Join us for some running fun. Even if you can’t go to all weeks Coconut will help you along.
BB for 5k Season week 4 @ Grantland
PAX:
Manchester
Tarnished
Van Wilder
Oil Change
Photon
Bourbon
Irish Hoss
Guardian
Flo
Gulliver
Echo
Chopstick
Isosceles
Mile High
Nitrous
One Man Band
Hannibal
Van Gogh
Coconut (Q)
TEMPO:
Warm-o-rama with some Burpees and SSH in cadence.
Ran the same Levis Commons route as a couple weeks ago. on teh way to the traffic circle was warm-up an consolidation of the ideas from the last few weeks (turnover, breathing rhythm, upper body form). Then from the traffic circle up through Levis commons and back to teh traffic circle was a ‘tempo’ segment. Instruction was to run no faster than the time-trial pace from week 1. the increased tempo–pushing to the edge of the aerobic zone–is a great way to extend aerobic capability. But you have to give yourself recovery too. anyone who tries to run like that every time out will get hurt or burnt-out.
From traffic circle back to grantland was back to conversation pace.
COR/NOR
OMB with the LDP3 lesson for today while a little bit of stretching going on. Mile High 6
Moving into strength training next week 🙂