Training Log Archive: fkawamIn the 1 days ending Apr 24, 2019:
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Wednesday Apr 24, 2019 #
6 PM
Note
OOC Training
Frank Ryan Start - Woodroffe HS
T2T Third session:
Zoë , Nadia , Hayden ,
RALF-regs:
Steve, Robbie (bike), Tommy, Natasha, Mark, Cathy, Andrew, Sheldon,...
myself (coaching)
w/u
-FRP to WHS
-head to toe dynamic stretch...
- 2 laps, reverse diections, stride straights, jog curves
w/o
- Option 1:
10x400 with 1 min rec switching directions
-Option 2:
-intervals on a map 12 legs...rec...until 2 people reach control after you
- 2x400 when returned with ~1 min rec...each direction
w/d
- walk jog back to FRP
Frank Ryan Start - Woodroffe HS
T2T Third session:
Zoë , Nadia , Hayden ,
RALF-regs:
Steve, Robbie (bike), Tommy, Natasha, Mark, Cathy, Andrew, Sheldon,...
myself (coaching)
w/u
-FRP to WHS
-head to toe dynamic stretch...
- 2 laps, reverse diections, stride straights, jog curves
w/o
- Option 1:
10x400 with 1 min rec switching directions
-Option 2:
-intervals on a map 12 legs...rec...until 2 people reach control after you
- 2x400 when returned with ~1 min rec...each direction
w/d
- walk jog back to FRP
Coaching warm up/down (coaching) 8:45 [2] 1.42 km (6:09 / km) +7m 6:00 / km
Coaching (coaching-chase) 46:48 [2] 4.36 km (10:44 / km) +4m 10:41 / km