Training Log Archive: fkawam

OOC Workout : Lincoln Heights Field / S- Loop

Errol, Steve, Alex, Jeff, Randy, myself

w/u
run to richmond bridge sw side
w/o
3 x 300 with 45 s between the first two and 30 s between the last two ... on the section of bike path going under Richmond road (top of one hill down the dip to the top of the other)
5 min rest
3 x 500 same rest as above @ 5 km race pace
…on the 500 m loop of bike path between the parkway, mud lake and Lincoln Heights Road
5 min rest
Errol, Steve, Randy and myself
5-7 x 500 45 sec rec @ 10 km race pace until tagged out by Jeff or Alex

5min + walk to the "5" painted on the bike path (towards the river)...
Alex
- "5" to "6" going east on the bike path...1000 m sub 3:40...
- rest walk 1/2 way back to the underpass
- hard back past #5 then continue to the grass loop where you would get your moving controls....
Jeff
- "5" to "6" going east on the bike path...1000 m sub 3:40...with Alex then continue back at same pace past #5 then continue to the grass loop where you would get your moving controls
w/d
run back to lot