Note
OOC Training on Cassels (Frank Ryan start)
Sheldon, Stefan, Mark, Colleen, Alex, Jeff, our guest Marcello, Rikard, myself
w/u
-run to Cassels
w/o
- up to 8 x 600 on Cassels
- group 1: 4-6 on 4 minutes
- group 2: 2 on 4 minutes- 2 on 3.5 minutes
- group 3: 4 on 4 minutes- 4 on 3.5 minutes- 2 on 4 minutes
- group 4: 2 on 4 minutes- 4 on 3.5 minutes - 2 on 3 minutes-2 on 3.5 minutes
w/d
back to FRP
Running intervals 22 [4] 4.98 km (4 / km)
shoes: Saucony Excursion TR12
no rest included...group 3
2:45-49-44-51-47-46-44-41