#PreBlast – Timed Convergence

#PreBlast – Timed Convergence

Swift will again have HD and XL options this week, though there is certainly more convergence the divergence in store.  We launch from the Vine Restaurant in Ballantyne.  Coordinated watches would be helpful…

The THANG:

• 0500 – Practically mandatory attendance if you’re trying to get in a sufficient XL workout, we’ll head out for about 10min of easy running and some optional drills.
• XL option:
  • 0515 – Leave the Vine lot and head out for a quick tour of the Brixham green.  Bring water to drop if necessary at Start/Finish area.
  • 0520 – Start 8 intervals of 6min / 1min.
    • Interval #1 – 6min Threshold Pace, 1min rest.  Run it Counter Clockwise / normal direction. Find your T-pace here: http://runsmartproject.com/calculator . Here is a video on T-pace – https://youtu.be/dxJVtPT6rHo
    • 2) 6min Threshold, 1min rest. Clockwise (CW) direction to end up back near Starting Point of Interval #1.
    • 3) 6min Threshold, 1min rest. CCW direction.
    • 4) 6min Threshold, 1min rest. CW direction.
    • 5) 6min+1min of Easy running.  At end of 6/1, should be near start of Interval #4.
    • 6) 6min Threshold, 1min rest. Clockwise (CW) direction to end up back near Starting Point of Interval #1.
    • 7) 6min Threshold, 1min rest. CCW direction.
    • 8) 6min Threshold. CW direction.  No rest, right into…
  • 0615 – COT at the Brixham Green with Swift HD.
  • Post COT – Additional Cooldown Optional
• HD option:
  • Half-marathon workout this week calls for a 30min Tempo Run.  To join all Half-marathon and Marathon workouts, we’ll combine doing Threshold Pace Intervals for a total of 30 minutes of “comfortably Hard” running.
  • 0515 – Leave the Vine lot for a lot of easy running and drills. Bring water to drop if necessary at the Start/Finish area.  19 minutes total.
  • 0534 – At the Brixham Green fountain, coordinated with Swift XL, start 5 Rounds of Intervals of 6min / 1min.
    • Interval #1 – 6min Threshold Pace, 1min rest.  Run in Counter Clockwise (normal direction). Find your T-pace here: http://runsmartproject.com/calculator . Here is a video on T-pace – https://youtu.be/dxJVtPT6rHo
    • 2) 6min Threshold, 1min rest. Clockwise (CW) direction to end up back near Starting Point of Interval #1.
    • 3) 6min Threshold, 1min rest. CCW direction.
    • 4) 6min Threshold, 1min rest. CW direction.
    • 5) 6min Threshold, 1min rest. CWW direction.
  • 0609 – Free Play until Swift COT at 0615 at the Brixham Green with Swift XL.
  • Post COT – Additional Cooldown Optional

SYITG,

Bratwurst