Note
OOC Training
Frank Ryan Park
Cathy, Sheldon, Jeff, Rikard, Andrew, myself
Mild Temperatures but a flash snow storm from 4:30 -6:40 came and dumped ~10 cm of heavy wet sticky snow!
w/u
-longer warm up down to the 4H, a loop then back ~3km...some light stretching followed
w/o
- 10 x 400 m with 1 min rec on the Maplewood road loop
(Jeff and Sheldon 5...and Andrew missed this)
w/d
-Maplewood-Elmhurst-Connaught-Henley in ~1.5 km
Total ~ 9 km
Running 50:38 [3] 9.13 km (5:33 / km)
shoes: Saucony Excursion TR12
Combining all the running portions of the workout (no rest included)
…~45 minutes of light snow clearing added to my post workout warm down...(not logged)