#F3Swift Preblast – 120s exploration

#F3Swift Preblast – 120s exploration

Swift will launch from the Vine Restaurant parking lot at the Ballantyne AO at 0515 with or without the Q (though the Q has set multiple backup alarms including a pail of water teetering above the fartsack to splashdown if the Alarm snooze comes into play).

This week, we’ll be back to I-pace speed.  Instead of extending the 3min intervals of 2 weeks ago, we’ll be stepping back to the 2-1-30.  Perfect day to come out and explore intervals for a max of 120seconds at a time.

• We’ll launch at 0515, mosey for a courtesy lap, and then be gone into the gloom the rest of the morning.  Course will be rolling hills via a new angle.
• Rounds of 2minute I-pace (a.k.a. 2 mile race pace / VO2max – find your personalized pace here at http://runsmartproject.com/calculator ), 1minute recovery, 1min I-pace, 30seconds recovery, 30sec I-pace, 30sec recovery
• Total miles = around 5.0 over the course of 60 minutes for the six.  If you’re out front, you’ll run more.