PreBlast – 12 Days of a Swift Christmas

  • When:12/19/2017
  • QIC: Bratwurst


PreBlast – 12 Days of a Swift Christmas

Google search “Christmas themed interval workout” and you basically get results for Bootcamp and High Intensity Interval workouts.  Nothing running themed, at least nothing that would fit in our time allotment.  So, sticking with some previous boundaries of what’s WISE to do with running, we’ll have our own shot at checking off the list.  To get your own INTERVAL or THRESHOLD Pace, go to http://runsmartproject.com/calculator

(Enter a race result, click Calculate, then click Training tab)

The THANG:

  • 0500 – Extra credit 1.3mi (or perhaps someone will find a 1.5mi route one of these days).
  • 0515 – Depart the Vine lot for the Main Event.  Warm-up pace while paying homage to the Christmas decorations in Ballantyne.  We’ll take a little tour that may not last long.
  • 0525 – Commence dynamic stretching and drills
  • 0530 – 12 Days of a Swift Christmas.  Following along and programming the watch may be valuable, but we will be regrouping.
    • 3 French Hens – 3:00 (3 minutes 0 seconds) INTERVAL Pace
    • 2 Turtle Doves – 2:00 jog recovery
    • 5 Gold Rings – 5:00 INTERVAL Pace
    • 4 Calling Birds – 4:00 jog recovery
    • 6 Geese a-Laying – 6:00 THRESHOLD Pace
    • 1 Partridge in a Pear Tree – 1:00 jog recovery
    • 8 Maids a-Milking – 800m (meters) INTERVAL Pace
    • 7 Swans a-Swimming – 700m jog recovery
    • 10 Lords a-Leaping – 1000m INTERVAL Pace
    • 9 Ladies Dancing – 900m jog recovery
    • 12 Drummers Drumming – 1200m INTERVAL Pace
    • 11 Pipers Piping – 1100m jog recovery
  • 0615 – COT back at the Vine

See you in the Gloom,

Bratwurst

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