#Preblast for 07/13/15

#Preblast for 07/13/15

PAX hungry for speed will launch for F3-Swift at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO.  Come early at 0500 for a course preview and some good 2nd F.  Stay until 0630 for 3rd F at Einstein Bagels.

The Thang at 0515:

• know your I-pace (Interval) / 2-mile Race Pace / “Hard” pace – estimate from the calculator at http://runsmartproject.com/calculator
• After a warm-up, we’ll be doing intervals at I-pace of 5 min (4 min recovery), 2 x 4 min (3 min recovery), 3 x 3 min (2 min recovery).  Recovery = time to regroup.
• We will be looping the following course –https://www.strava.com/routes/2805526.  It is mostly flat with one decent hill.

See you in the Gloom,

Bratwurst