#PreBlast – Ring around the Ballantyne Bulls

#PreBlast – Ring around the Ballantyne Bulls

In Ballantyne on Tuesday morning, PAX will launch from the Vine Restaurant in order to work on their speed.  Welcome to the weekly workout known as #F3Swift.

The THANG:

• 0500 – Early bid launch and warm-up.  15 min of easy running and drills.
• 0515 – Launch towards Knotts Green and once there, options to start workout right away or wait for more warm-up and drills to start with group at 0534.
• 0520 – 12 minutes Threshold Pace interval on the following course –https://www.strava.com/routes/6698348 .  Basically:
  • From Knotts Green, head towards Rushmore Dr.
  • Down Rushmore Dr to the end with a Left on sidewalk along Ballantyne Commons
  • Immediate Left on Ballantyne Corporate PL
  • Left at 4 way stop back towards Knotts Green, but immediate Right onto normal Bull Ring.  Finish out 12 minute interval on Bull Ring.
• 0532 – 2 minutes recovery rest back to meet at Knotts Green.
• 0534 – repeato 12min T-pace on same course, 2min Rest with regroup at Knotts Green
• 0548 – repeato 12min T-pace on same course, 2min Rest with regroup at Knotts Green
• 0602 – repeato 12min T-pace on MOSTLY the same course, but instead of circling around the Bull Ring until 12minutes is up, plan to be back at Vine by 6:14.
• 0615 – COT
• 0620 – Cool-down 10 minutes
• 0630 – 3rd F #F3-Timekeeper at Einstein Bagels – studying John 2-3 this week