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« Tuesday March 11, 2008 »
Tue
(workout)
Hard Ride (if not hitting the Trainer right tonight)
Start: 6:30 am

When: 7:00am

Where: Meet at the flagpole in front of Old Main

What: Hard Bike

Skip if you're doing the trainer ride.

EVERYONE: 1:00. Easy ride first and last 15 minutes; Middle 30 mintues is hard for 2 minutes, easy for 3 minutes. Hard is effort 8-9, easy is effort 4-5.

(workout)
Reid Park Tempo Run
Start: 6:30 pm

When: 6:30pm

Where: Reid Park

What: Tempo run

Run in groups. This is a socaial run. Watch your form--land on your midfoot, lean slightly forward, you should not be able to see your shoelaces as your foot hits the ground--your knee should hide them.

RED: 1:00 effort 5 on the short legs, effort 8 on the long legs. Effort 8 is 10km race pace, NOT A SPRINT, but controlled speed.

WHITE: 0:50 moderate--about effort 5 on the long legs, effort 7 on the short legs. Effort 8 is 10km race pace. NOT A SPRINT, but controlled speed

BLUE: 0:45 steady, effort 5-6.
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