#F3Swift Preblast – Hilly Fartlek

#F3Swift Preblast – Hilly Fartlek

Swift will launch at 0530 on Tuesday from the Vine Restaurant at the Ballantyne AO. Come at 0515 for an extra mile of warm-up and stretching prior to Swift or Bagpipe.

Route this week will be a new one through Ballantyne CC, so read that as “hilly”.  Intervals will be the 2/1/30 format used 3 weeks ago.  For those that forgot, blocked it out of their minds, or want to forget, that’s 2 minutes Hard (2 mile race pace), 1 minute jog recovery, 1 minute Hard, 1 minute recovery, 30 seconds Hard, 30 seconds recovery.  Repeat until course is done.

Course here: http://connect.garmin.com/course/6798052