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 September 13th

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

September 13th Empty
PostSubject: September 13th   September 13th EmptySun Sep 13, 2009 9:02 pm

First, Congratulations to everyone who raced this past weekend.


Workouts for the week:
Monday Evening Run: 6:30pm, leaves from The Running Company on top of Greenwich Avenue

Wednesday Night Track Workout
Practice starts at 6:30 at the Havenmeyer track. (click on Havemeyer track for location). Please scroll down for workout profile.

Tuesday and Friday morning swims
In addition to the normal swim workout this week, Joanne will also be leading a "race simulation" workout 5 swim/6-9mile bike/2 mile run. For everyone interested please come to Todd’s Point with all your gear. Also email Joanne for further questions: coach123@gmail.com


***For those interested, we are planning a Bear Mountain “climb” for the last weekend in September. Route will cover 50 miles. I would like to offer a 25 mile route as well. Please email me if you’re interested in either profiles and also if you would like to help in leading the 25 miles ride



Wednesday Night Track Profile
Profile 1:
Half Mile (800 yards) @ 5k pace
4 x 200 faster than 5k pace
half mile (800 yards) @ or faster than 5k pace

Profile 2:
1 mile @ 5K pace
4 x 400 @ faster than 5K race pace
1 mile @ or faster than 5k pace
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