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 August 19th

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Number of posts : 65
Registration date : 2009-02-26

August 19th Empty
PostSubject: August 19th   August 19th EmptyWed Aug 19, 2009 9:02 pm

Tonight’s Track workout

**workout meets at Havemeyer field behind center field by the staircase, 6:30pm

Profile 1:
Warmup; 2 loops
Mainset: 4 x 200 with a 200 recovery.
• Sprint half a lap (200 yards) and easy jog/walk the remaining lap (200 yards)
• Repeat this workout 4x
• If the recovery 200 does not provide a long enough rest, feel free to walk more or stop to catch your breath.
• Optional: 1 x 400 sprint
o 1 full loop around the track as fast as you can. If doing allow 2-5 minute rest from the 4 x 200
• Cooldown: 2 lap and stretch

Profile 2:
Warmup: 2-4 loops
Mainset: 2 x 400 (90 seconds rest), 1 x 1600 (learn to pace yourself and goal is to negative split each lap), 2 x 400
Cooldown: 2-4 loops and stretch

Thursday night Tempo ride

Matt will be leading tomorrow night’s ride from Signature Cycles. Ride leaves at 6:30pm.

Friday morning swim

Joanne will be leading the swim workout Friday morning. Water has been great the past few days. Meet at near the second concession 6:15am and in the water by 6:30am

Saturday morning rides

Matt will be leading a 50 mile ride from Signature Cycles at 7:30am. Following that there will be the Signature Cycles ride at 9am. The 9am ride will be approx 20 miles.
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