Preblast: Pursuit LT # 4

Preblast: Pursuit LT # 4

This week at Pursuit will be the Ladder Intervals described in the Preblast here.  Since most of the PAX will not be participating in the Palmetto 200, we’ll move it up from the original plan of 3/29.

The plan:

• 0515 – depart from the Millbridge Clubhouse parking lot at 1401 Millbridge Pkwy, Waxhaw, NC 28173.
• Head over to the Loop for the day shown below.
• 0525 – start the Ladder of Intervals at Lactate Threshold Pace (a.k.a. Comfortably Hard, find your Threshold Pace here at http://runsmartproject.com/calculator )
  • 1min LT, 1min recover and regroup (regroup after each interval)
  • 2min LT, 1min recover
  • 3 / 1
  • 4 / 1
  • 5 / 1
  • 6 / 1
  • 5 / 1
  • 4 / 1
  • 3 / 1
  • 2 / 1 – head back towards Millbridge Clubhouse
  • 1 / 1
• 0615 – COT back at the Clubhouse.

The course “Ridgehaven Loop” (for lack of a better description): https://connect.garmin.com/modern/course/17695098