#PreBlast – 2(1), 1(30), 30(30)

#PreBlast – 2(1), 1(30), 30(30)

Swift will be going Time Based intervals for a few weeks.  Up to you whether you program these workouts into your watch, pay close attention to your Lap time on your watch, or simply listen for the PAX around you to Start / Stop each interval.

The THANG:

• 0500 – Early bird option for 2nd F running leaving from the Vine.
• 0515 – Leave from the Vine Restaurant parking lot and head up Ben Nevis for a route through the Ballantyne CC.
  • Route = https://www.strava.com/routes/1296732
  • Intervals at 2-mile Race Pace (a.k.a. Interval Pace or I-pace from the calculator here = http://runsmartproject.com/calculator)
  • 2 minutes I-pace, 1 minute jog recovery to the Six (back of the line)
  • 1 minutes I-pace, 30 second jog recovery to the Six (back of the line)
  • 30 seconds I-pace, 30 second jog recovery
  • Continue intervals of 2/1/30 until time is called by the Q.  If programming in your watch, account for at least 6 rounds.
• Head back to COT with Easy 2nd F running.
• 0630 – 3rd F Timekeeper at Einsteins Bagels studying book Legacy – Chapters 3 & 4 this week.