6 PM
Note
OOC Training
Hampton Park
~20 C
T2T
Nadia , Nefes , Zoe ,
Jeff (train/coach)
RALF-regs:
Steve, Stefan, Robbie, Tommy, Sheldon, Natasha, Cathy, Andrew, myself
w/u
-over to park 10 min running
-stretching and 6 strides on sloped lower path
w/o
- 4 x small loop...lower path woods hill upper path
- 6 x "nexus' to water fountain...different routes....20 min (with rest included)
-6 x strides on path
w/d
- 2 woods loops (~500 m)
- walk back to westgate
Running warm up/down 10:00 [2] 1.62 km (6:10 / km) +3m 6:07 / km
shoes: Saucony Echelon 6-V2
Cycling 5:00 [2] 0.6 km (7.2 kph)
shoes: Saucony Echelon 6-V2
Running 6:59 [2] 1.09 km (6:24 / km) +2m 6:20 / km
shoes: Saucony Echelon 6-V2
Running 20:00 [4] 2.52 km (7:56 / km) +2m 7:54 / km
shoes: Saucony Echelon 6-V2
Running 4:16 [2] 0.61 km (7:03 / km) +2m 6:56 / km
shoes: Saucony Echelon 6-V2
Running warm up/down 2:51 [2] 0.51 km (5:32 / km) +21m 4:36 / km
shoes: Saucony Echelon 6-V2