#F3Swift Preblast – Tour de Ballantyne in 2 minutes or less

#F3Swift Preblast – Tour de Ballantyne in 2 minutes or less

Swift will launch from the Vine restaurant at the Ballantyne AO at 0515 on Tuesday morning.

The THANG – Objective – run 6 miles in 1 hour – that’s 10 minutes per mile and actually less distance than in previous weeks.  No PAX will be left behind, so this is a friendly workout if you are posting to Swift for the First time or Running ridiculous miles at the Palmetto 200 this coming weekend!

The way we’ll do it is on this route – https://www.strava.com/routes/1578212

1. warm-up at a 2nd F pace
2. The 2/1/30 – Rounds of 2minutes Hard, 1minute jog recovery to the Six, 1minute Hard, 30sec jog recovery, 30sec Hard, 30 jog recovery.  RINSE, REPEAT until exiting Ballantyne CC
3. mosey back to Vine to get there by 0615.