Training Log Archive: fkawamIn the 1 days ending Apr 18, 2018:
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Wednesday Apr 18, 2018 #
6 PM
Note
OOC Training
Arboretum
Sheldon,Errol, Mark, Michael, Stefan, Alex, Thomas, Nadia, Marketa, Evan, Lukas, (Jeff and myself coaching)
w/u
- group warm up on map...Handicap # of controls (SOAR) , handicap rock - tree matrix (NEWS touch)...age handicap for trees / controls
Controls (~solstice handicaps) - Trees (age if <17 or over 30) (2xage if 17-30)
- head to toe dynamics,
-pacing strides by 3-4x
w/o
-POW hill....ABC- CAB-ACB bottom to top ups continuous
T2T – Thomas, Nadia, Zoë –walk middle letter, Thomas back to girls (D) and finish with (U) with each ; Andrew, Evan, Lukas – 20 max all ..maybe extend to 25 – 30 based on condition...Parking lot grass border pace strides/jog – walk back rec ‘til finish
Evan – switch to pre race prep same as Thomas and Nadua
RALF- max 40 minutes
w/d
pacing strides by 3-4x
Arboretum
Sheldon,Errol, Mark, Michael, Stefan, Alex, Thomas, Nadia, Marketa, Evan, Lukas, (Jeff and myself coaching)
w/u
- group warm up on map...Handicap # of controls (SOAR) , handicap rock - tree matrix (NEWS touch)...age handicap for trees / controls
Controls (~solstice handicaps) - Trees (age if <17 or over 30) (2xage if 17-30)
- head to toe dynamics,
-pacing strides by 3-4x
w/o
-POW hill....ABC- CAB-ACB bottom to top ups continuous
T2T – Thomas, Nadia, Zoë –walk middle letter, Thomas back to girls (D) and finish with (U) with each ; Andrew, Evan, Lukas – 20 max all ..maybe extend to 25 – 30 based on condition...Parking lot grass border pace strides/jog – walk back rec ‘til finish
Evan – switch to pre race prep same as Thomas and Nadua
RALF- max 40 minutes
w/d
pacing strides by 3-4x
11 PM
5BX (Chart 1 A- (6)) 8:37