Some bounding ALONG the Meadows

Some bounding ALONG the Meadows

Several PAX (more than a squad, less than a company) descended on the weekly interval workout known as Swift. Not certain about who was in attendance (still waiting for PAX list), but there was a great mix of new faces, kotters, and regulars.

The THANG:

• While there was a Preblast (http://f3nation.com/2017/02/13/preblast-hopping-through-the-meadows/), it vaguely described the plan. At least we got some PAX to set their watches the right way, but many did not know in which direction we would continue in.
• Here were the actual sets of 30 sec, 30sec, 1min:
  • 1: Up Ben Nevis on the sidewalk (or risk your own life in the street) for 30sec at 1mile race pace effort. Recover jog down. 30sec up Ben Nevis, recover down. 1min up Ben Nevis, regroup at the top and head over to Ballantyne Meadows.
  • 2: Along the flat of the Meadows, 30sec run, recover to the six. 30 sec run, recover to the six and then to the bottom of the hill. 1min run up the Hill, recover back down the hill.
  • 3: Up the hill on Ballantyne Meadows for 30/30. Backwards run up for the 60.
  • 4: 30/30 along the rolling flat, 60 along the flat with a finish up the hill.
  • 5: 30/30 up Ballantyne Meadows. 60 is Bounding up the hill. Recover out to Ballantyne Commons.
  • 6: 30/30 down Ben Nevis. 60 back up Ballantyne Commons towards the AO.
  • Recovery rest of the way to COT.

Moleskin:

• I started writing this Backblast while watching a soccer practice and my thumbs gave out.  Days later, I’m recalling I never finished as it’s time to post the Preblast….
• Interval pace is Repetition Pace, or 1 mile Race Pace found here: http://runsmartproject.com/calculator
• Partial list of 21 PAX were from the Strava Flyby and YHC’s limited memory – Cobains if you aren’t there…  Get on Strava!