Date: Friday October 18, 2019
Time: 05:30
Location: Wreck Center – Oak Park
QIC: hackysack
Pax:
sheriff
Kodak
Puck
Preblast:
Should be perfect conditions tomorrow for Run Club. Lace ‘em up and let’s get after it!
BackBlast:
6 came out for a nice run workout this morning, in our first sub-40 degree workout at the Wreck Center
PAX: Hackysack (QIC), Kodak, Puck, Sheriff, Cutter, Own Goal
Conditions: 38 degrees… crisp
Warm-up:
SSHs
Windmills
2- mile Tempo Run:
400m at 10k +10% pace
400m at 10k
Repeat
200m at sprint
200m at 10k pace
Repeat 3x
2-mile run at 9 min pace
Cool down stretch
COT