#PreBlast – Escalator: what goes down, must come up

#PreBlast – Escalator: what goes down, must come up

Intervals that decline don’t really fit into the “pyramid”, for pyramids are mostly upright the last time I checked.  So what should you call intervals that go down in duration, but then have to come back up?  Perhaps an escalator?  You decide on the PreBlast video above.

Here the THANG for Tuesday, 6/27:

• 0500 – Early option for those that want some extra miles and conversation, or those that NEED the time to warm-up adequately and make sure they show to the normal 0515 workout on time.
• 0515 – Leave from the Vine parking lot and head for the Warm-up area at the lot in front of the Synchrony building at Rushmore and Ballantyne Commons.  Option 1 on route – Q will lead a 1mi + route around the Bull Ring to get there with distance about 1.3mile. Option 2 on route – upon hitting the Bull Ring, take the short way around to Rushmore with distance right at 1mile.
• 0525ish – Warm-up exercises in the parking lot in front of Synchrony.
• 0530ish – Start Interval Escalator down at VO2Max / “Interval” Pace / 2mile Race pace:
  • 5 minutes I-pace / 4 minutes jog to recover group
    • *Note some Intervals will be out and back halfway through.
  • 4 minutes I-pace / 3 minutes jog to recover group
  • 3 / 2
  • 2 / 1
  • 1 / 1
  • Then back up until time calls us to stop.
  • 1 / 1
  • 2 / 1
  • 3 / 2
  • 4 / 3
• 0610 – The plan is to be within a 5 minute jog of COT after finishing the final I-pace interval.
• Total of about 22 minutes at I-pace.
• 0615 – COT