- When:12/22/15
- QIC: The Clandestine SOBs (minus Brat)
While the Cat’s Away…
So our Swift fearless leader is away on holiday vacation and has made the questionable call to leave Haggis, Frasier, and YHC in charge. Luckily, he has left us the plan for the workout so we have that going for us.
Here is what we will do:
1) Show up at 5:00 for some pre-workout warmup / 2nd F running action
2) Meet up with others and leave the Vine parking lot at 5:15 with the full group
3) Proceed out to Ballantyne Corporate and Harney Dr. to do some dynamic stretching exercises
4) Give brief instruction and prepare the arm computers for the main event as follows:
5a) 10 min Threshold Pace out on Ballantyne Corporate toward Premier Deck and back (turn at 5 min) – rest 2 min
5b) Repeat then rest 2 min
6a) 3 min Interval Pace out Harney Dr. taking a left on Rushmore – regroup jog 2 min
6b) Repeat back to Bull Ring and jog 2 min
7a) 400 m at Repetition Pace around Bull Ring with 400 m jog
7b) 400 m at Repetition Pace around Bull Ring with 400 m jog
If there has not been a mutiny or other uprising by this point, it will be a Christmas miracle. However, if we do reach this point in the workout, we will be done and will proceed back to meet our Bagpipe brothers for COT.
Note that you need to look up 3 paces for this workout. These may be found here: http://runsmartproject.com/calculator or also available via the app VDOT Running Calculator by The Run SMART Project, LLC. Here are downloadable links:iOS App Store = https://appsto.re/us/gp4b6.i Google Play = https://play.google.com/store/apps/details?id=com.runsmartproject.vdot_calculator
That is all for now. See you tomorrow.
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