Note
OOC Training
Dumarrier Park
Errol, Steve, Sheldon, Lisa, Jennie, Emil, Rikard, Stefan, Tomas and myself
w/u
-over to Dumarrier from Frank Ryan + exploratory loop
w/o
- 3 sets of 5 min of E field tower - W field post tower then 5 minutes of hyperbola fences inside then outside....in both cases slightly faster than tempo to start then slightly slower than tempo
Choice of motion recovery between sets or right into next set
w/d
run back to Frank Ryan
Running warm up/down 4:41 [3] 0.7 km (6:41 / km) +8m 6:20 / km
shoes: blue wave rider 19 45 D
Foot generally felt good at the end...quads a bit tight at home ~ 1 hour afterwards