#PreBlast for Hilly 2/1/30

#PreBlast for Hilly 2/1/30

Swift will launch from the Vine Restaurant at 0515 on Tuesday for a weekly #downPainment of Speed.

The Thang:

• 0500 – leave Vine for an optional prerun for those seeking more time on their feet instead of the fartsack
• 0515 – leave Vine for some continued warm-up on the course for the day that will tackle the undulation of the Ballantyne Country Club – https://www.strava.com/routes/363736
• 0530 – start rounds of 2 minutes Hard, 1 minute regroup and recover, 1 minute Hard, 30 seconds regroup and recover, 30 seconds Hard, 30 seconds regroup and recover.  Continue until Q calls time or we run out of the planned course.  Expect 6 rounds for a Hard running total of 21 minutes.  This is just like 2 weeks ago (with 3x5min, 2x3min), but with slightly more frequent intervals and uncomfortably short recovery.
• 0615 – back at Vine for COT