#F3Swift Preblast – Just 2 minutes

  • When:09/23/14
  • QIC: Bratwurst and M. Tussaud

#F3Swift Preblast – Just 2 minutes

#F3Swift will launch at 0515 from the Vine Restaurant at the Ballantyne AO on Tuesday.

There will be an option for the next 2 weeks to do a Mud Run simulated workout with M. Tussauds, but those not doing the Mud Run prep (even though the Mud Run is mostly running over the 5+ miles and you could benefit from some Fast interval running….)  will be in for an Interval workout where the longest interval is no longer than 2 minutes.  PAX will regroup to the Six on each recovery, so it doesn’t matter if you are are Swift like an Eagle or feel like you’re running with a Rucksack on full-time, this workout is doable by all.  Bratwurst will have the wrist computer programmed for this:

  • 2 minutes Hard, then 1 minute recovery
  • 1 minute Hard, then 30 seconds recovery
  • 30 seconds Hard, then 30 seconds recovery
  • Rinse and repeat

About 5 miles total over the 60 minutes – 12:00/mi pace average.


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